Fuel It. Train It. Own Summer 2026. Teen Athlete Edition.

CAPE CONCIERGE PHYSICAL THERAPY | SUMMER 2026 Fuel it. Train it. Own this summer. NEW EPISODE — Strong, Inside and OutTournament Day Nutrition: What Every Sports Parent Needs to Know Summer tournament season is almost here — and how you fuel your athlete matters just as much as how they train. Stephanie Tarbell, sports nutritionist shares with us exactly what to pack, when to eat, and how to keep your athlete performing all day long.

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Game-day hydration timing and electrolyte strategy for hot weather What to eat 1 hour out vs. 30 minutes before game time Between-game refueling that's easy, familiar, and actually works Recovery meals to get them ready to go again tomorrow The truth about energy drinks — and what to say when your kid wants one A no-cooler shelf-stable snack list for travel days

The PT bottom line: dehydrated, underfueled muscles don't move well. That's when ACL tears, ankle rolls, and overuse injuries happen. Nutrition is injury prevention. Available tomorrow on Apple Podcasts and Spotify.

NOW ENROLLING — Summer Strength Series: 7 Weeks to a Stronger Fall Season Summer is short. It's also the single most important window to build the muscle, power, speed, and stability that keeps your athlete healthy and performing all season long. Don't let it pass without a plan. Every Summer Strength Program begins with a sport-specific Kinotek 3D movement screen so we can build something fully customized to your athlete — not a generic template. Schedule individual sessions or bring a friend. Pricing is based on number of sessions and format. Getting strong is the most effective way to prevent injuries, improve performance, and stay on the field this fall. Seven weeks goes fast. Reach out today to get started.

STEEL GAME DAY ANCHOR

STRENGTH AND NUTRITION Grocery List FUEL. HYDRATE. PERFORM. RECOVER.

SHOP BY DEPARTMENT EASY MEAL & SNACK IDEAS DELI / PRODUCE 1+ HOURS BEFORE GAME TIME PREPARED FOODS

• Bananas

• Apples

• Sandwich cheese

• Turkay sendwich + fruit

• Applesauce pouch

• Berries + protein shake

• Deli meat

• Grapes

• Chocolate milk + banana

• Grilled chicken

• Bagel + cream cheese + Watermelon or peanut butter

• Crackers + dell meat + Pre-made salads

• Pineapple

• Greek yogurt • grandle

• Fruit + beef stick

• Oranges + berries

• Dried fruit

• Smoothie + fruit +

• Rice bond + chicken yogurt/protein

• Pasta + griled chicken

• Drinkable yogurt BREAD / DAIRY /

• Oatmeal + banana BAKERY REFRIGERATED + peanut butter

• Greek yogurt

• Bagels

• Cottage cheese

• Sandwich bread

• Drinkable yogurt WITHIN 30 MINUTES

• Wrape

• Cream cheese OF GAME TIME

• Chocolate milk

• Engish muffins

* Banana

• Toast + honey/Som

• Smoothie ingredients + Applesauce pouch

• Small bagel

• Fairfile Protein drinks

• Pretzels

• Crackers

• Orange juice

• String cheese

• Graham crackers

• Low-ficer fig bars

• Granola bar

• Sports drink

• Orange juice

• Gatorade chaws PANTRY / GRAINS / FOR THE FANS CARBOHYDRATES

• Dried frut

• Dry cereol

• Premade salac

• Fruit snacks

• Watermelon Little Leaf saled kis Peanut butler

• Pre-made pasta saled

• Grapes/Pineapple

• Rice Kriple trast Granola Hummus with cut voggies Subusandwiches Pasta Chicken or tuna kits Rotisserie chicken BETWEEN GAMES

• Pre-made grain salads from the dai

• Rice cakes

• Granda bars Crackers Graham crackers (ocuscour quinca, etel

• Fruit snacks

• Rice Krispin treets

• Hard boiled agas

• Sandwiches/wraps • Protein shakes Grandle bars Premade veggie and fice Krispit treats first trays Lown-Fiber Fig hers Honey AFTER GAMES - RECOVERY FUEL BEVERAGES / Goldfish crackars HYDRATION

• Protein shake • frut Applesauce packa Fruit unacks

• Sports drinke

• Chocolate milk + barons Boof aticks / beef jerky

• Turkry sanchwich or wrap Electrolyte pachets

• Greek yogurt + granola • berries PROTEIN / SUPPLEMENTS

* Rice boul + chicken

• Coconut water (optieral

• Pastein goader fer unocchies

• Pasta + griled chicken

STEEL ANCHOR

7 Weeks Make it Count Summer Strength

WHAT'S INCLUDED:

1.Kinotek 3D Movement Screening

2. Build a fully customized plan.

3. Specific to your age, sport and development.

4. Train individually or with a partner

With ONLY 7 weeks before Fall pre-season, Summer is your most critical window to:

• Build power, speed, strength, and stability

• Prevent injuries

• Stay on the field

*PRICING BASED ON SESSIONS/FORMAT.

EMAIL JUSTIN [at] CAPECONCIERGEPT.COM TO REGISTER