Strong, Inside and Out I Episode 2: How to fuel a tournament athlete: hydration, real food, and why energy drinks don't count

How to fuel a tournament athlete: hydration, real food, and why energy drinks don't count Feat. Stephanie Tarbell · Steel Anchor Nutrition Summer tournament season is almost here — and the cooler you pack might matter more than the extra practice session you squeezed in. In this cooking-show-style episode of Strong, Inside and Out, Dr. Ashley Katzenback, PT, DPT — founder of Cape Concierge Physical Therapy (capeconciergept.com) — teams up with sports nutritionist Stephanie Tarbell of Steel Anchor Nutrition to walk sports parents through exactly what to buy, when to feed it, and how to build a game-day go-bag that actually performs. As a physical therapist, lacrosse coach, and mom of teenage athletes, Dr. Ashley brings a perspective most sports parents don't hear: hydration and fueling are not just performance tools — they are injury prevention tools. Dehydrated, underfueled muscles are the muscles that roll an ankle, tear an ACL, or break down in the second half of a tournament. This is movement health. Together, Ashley and Stephanie break down the three pillars of tournament nutrition: 1. Hydration — why you're already behind if you wait until game day morning, how much sodium actually matters in summer heat, and when a Gatorade beats a fancy electrolyte packet. 2. Carbohydrates — why cutting carbs on tournament day is a mistake, what to eat 1–2 hours before a game versus the 30-minute window, and why white bread is actually the right call here. 3. Recovery — what to put in your athlete the moment the final whistle blows, how to build a recovery dinner, and why chocolate milk is not a joke. They also tackle the myth that refuses to die: energy drinks are not hydration. The American Academy of Pediatrics recommends that children and adolescents avoid energy drinks altogether — and Ashley and Stephanie explain exactly why, including how to handle the peer pressure conversation without turning it into a fight. The episode wraps with a practical go-bag checklist and a free tournament day grocery list — send a message to capeconciergept.com to grab it. If you're a sports parent on Cape Cod or South Shore looking for more education like this, Cape Concierge Physical Therapy offers Movement Physicals, injury prevention programs, and sports performance PT for athletes of all ages. Visit capeconciergept.com to learn more or book a session. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email [email protected] to get started! We'll see you on The Local Seen! www.thelocalseen.media