WELCOME TO

ELITE PERFORMANCE

Recovery and nutrition are just as important as speed, strength, and training. The way an athlete eats, hydrates, sleeps, and recovers directly impacts:

  • Speed

  • Strength

  • Energy Levels

  • Muscle Recovery

  • Injury Prevention

  • Focus & Confidence

  • Overall Athletic Performance

At Beast Speed, we train athletes to recover like elite performers so they can compete at their highest level consistently.

WHY HYDRATION

MATTER

Hydration helps athletes:

  • Maintain energy

  • Prevent cramps

  • Improve recovery

  • Increase focus

  • Reduce fatigue

  • Support muscle performance

DAILY

WATER GOALS

Age | Daily Water Target:

  • Youth Athletes - 60–80 oz

  • Middle School - 80–100 oz

  • High School - 100–140 oz

  • Elite/College Athletes - 120–160 oz

HYDRATION

RULES

✅ Drink water immediately after waking up

✅ Hydrate before practice/training

✅ Sip water throughout workouts

✅ Replace fluids after sweating

✅ Avoid excessive soda & energy drinks

PRE-WORKOUT

NUTRITION

EAT 60–120 MINUTES BEFORE TRAINING

GOOD PRE-WORKOUT FOODS

  • Bananas

  • Oatmeal

  • Rice

  • Chicken

  • Turkey Sandwich

  • Fruit

  • Greek Yogurt

  • Peanut Butter Toast

AVOID BEFORE

TRAINING

❌ Heavy fried foods

❌ Excess junk food

❌ Large sugary drinks

❌ Skipping meals

POST-WORKOUT

RECOVERY NUTRITION

RECOVERY WINDOW

Athletes should eat within 30–60 minutes after training.

FOCUS ON:

  • Protein for muscle recovery

  • Carbohydrates for energy restoration

  • Hydration & electrolytes

GREAT POST

WORKOUT OPTIONS

  • Grilled Chicken & Rice

  • Protein Shake & Fruit

  • Chocolate Milk

  • Turkey Wrap

  • Eggs & Toast

  • Smoothies

  • Salmon & Potatoes

PERFORMANCE

NUTRITION PRINCIPLES

BUILD YOUR PLATE

PROTEIN

Supports muscle repair & growth

  • Chicken

  • Fish

  • Lean Beef

  • Eggs

  • Greek Yogurt

  • Turkey

PERFORMANCE

NUTRITION PRINCIPLES

CARBOHYDRATES

  • Fuel performance & speed

  • Rice

  • Oats

  • Potatoes

  • Fruit

  • Whole Grain Bread

  • Pasta

HEALTHY FATS

  • Support recovery & hormones

  • Avocados

  • Nuts

  • Olive Oil

  • Peanut Butter

  • Salmon

VEGETABLES

  • Support recovery & immune system

  • Broccoli

  • Spinach

  • Carrots

  • Mixed Greens

  • Bell Peppers

SLEEP &

RECOVERY

Age | Hours

  • Youth Athletes - 9–11 Hours

  • High School - 8–10 Hours

  • College Athletes - 8–9 Hours

SLEEP RECOVERY

HABITS

✅ Consistent bedtime

✅ Limit screen time before bed

✅ Hydrate throughout the day

✅ Stretch before sleep

✅ Keep room cool & dark

RECOVERY

STRATEGIES

DAILY RECOVERY TOOLS

  • Stretching

  • Foam Rolling

  • Mobility Work

  • Light Recovery Walks

  • Breathing Exercises

  • Cold Tub/Ice Bath

  • Massage Therapy

  • Dynamic Warm-Ups

SIGNS OF POOR

RECOVERY

⚠️ Constant soreness

⚠️ Low energy

⚠️ Poor sleep

⚠️ Decreased performance

⚠️ Mood changes

⚠️ Lack of focus

⚠️ Increased injury risk

GAME DAY

NUTRITION

BEFORE COMPETITION

Eat balanced meals with:

  • Lean protein

  • Healthy carbs

  • Hydration

GAME DAY

  • Chicken & Rice

  • Turkey Sandwich

  • Fruit & Oatmeal

  • Pasta with Lean Protein

DURING GAMES

  • Water

  • Electrolytes

  • Fruit

  • Light snacks if needed

AFTER GAMES

Focus on:

  • Protein

  • Hydration

  • Stretching

  • Recovery meals

  • Sleep

BEAST SPEED

RECOVERY CHECKLIST

  • Drank enough water

  • Ate quality meals

  • Slept 8+ hours

  • Completed recovery work

  • Completed recovery work

  • Managed stress levels

BEAST SPEED

PERFORMANCE STANDERS

ELITE ATHLETES:

✔ Recover with discipline

✔ Fuel their body properly

✔ Stay hydrated

✔ Take care of their body daily

✔ Build healthy habits consistently

COACH MO

MESSAGE

“Talent may open the door, but recovery, nutrition, discipline, and consistency keep athletes performing at an elite level.”

THE JOURNY STARTS NOW.

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THE JOURNY STARTS NOW. *