The Athlete Family

We break down the three sections every performance pantry needs (performance carbs, grab-and-go snacks, and nutrition boosters), why athletes are almost always under-fueling carbs, the nut butter fridge vs. pantry debate, how to stop buying things you already have, and why the "junk food shelf" actually has a place in a healthy kitchen when you time it right. Plus we talk about the snack drawer situation, the go-go squeeze comeback, and why clear bins from Dollarama might be the best investment you make this month. If your athlete keeps saying "there's nothing to eat" and your pantry is full of things nobody touches, this episode is the fix. In this episode: The three pantry sections: performance carbs, grab-and-go, and nutrition boosters Why carbohydrates are still the main fuel source for athletes (and why they're under-eaten) How carbs support sleep, immune function, and recovery — not just energy Rice, pasta, oats, quinoa, potatoes — what to always have stocked Simple carbs for game day: dried fruit, applesauce pouches, go-go squeezes Grab-and-go snacks: granola bars, protein bars, trail mix, rice cakes Why protein bars should supplement your diet, not replace whole food protein Nut butter: fridge or pantry? The great debate Nutrition boosters: canned tuna, sardines, beans, lentils, tomato sauce The pasta shape strategy for picky kids Common pantry mistakes: hidden snacks, too many single ingredients, no quick meal options The snack drawer situation (and why toddlers will find it) Where "junk food" fits: movie night, moderation, and timing Why clear bins and grouping similar foods changes everything The Dollarama and Bulk Barn pantry organization hack Quick inventory checks before grocery runs to avoid duplicates The Hosts Sylvie Vilaca — Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym. Isabelle "Izzy" Dimambro — Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance. Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players. Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players 👉 Click the link below to Book a Call with a GRP Coach. IG: @garyrobertshpt

You looked at your schedule. You know what's coming. Now what do you actually do about it? In this episode of the Athlete Family Podcast, we get into Pillar 2: Preparation Windows. This is where the planning turns into action. We break down how to take your weekly schedule and find the realistic windows — even 10 minutes — where you can set your family up to eat well instead of scrambling at 8pm every night. Sylvie walks through exactly how she approaches a week with two toddlers — from doing a fridge, freezer, and pantry inventory to mapping meals in 3-day blocks so the grocery runs stay manageable. We talk about why you don't need complicated recipes to eat well (five simple meal types can cover almost any weeknight), how to build one to two backup meals into your freezer for the nights when everything falls apart, and why getting your kids involved in the kitchen — even at three years old — changes the whole dynamic around food. This isn't about spending your entire Sunday in the kitchen. It's about being honest with yourself about what time you actually have, and using it. In this episode: What Pillar 2 — Preparation Windows — actually means in practice How to do a quick inventory of your fridge, freezer, and pantry before you shop The three P's: Protein, Produce, Pantry — and how to check each one Why variety matters and how to rotate proteins through the week Planning meals in 3-day blocks instead of trying to map the whole week at once Five go-to weeknight meals that take 30 minutes or less: Mexican night, stir fry, pasta night, sheet pan dinners, slow cooker meals Why chasing complicated recipes on Instagram sets you up to fail The case for one to two backup meals in the freezer at all times Ziploc slow cooker meals and other emergency dinner strategies Getting your kids involved in the kitchen — from toddlers to teenagers Why "life gets life-y" and your meal plan needs to account for that The free GRP weekly planner and grocery list resource The Hosts Sylvie Vilaca — Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym. Isabelle "Izzy" Dimambro — Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance. Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players. 👉 Click the link below to Book a Call with a GRP Coach. IG: @garyrobertshpt #AthleteFamilyPodcast #FamilyNutrition #HockeyFamily #AthleteFuel #PerformanceNutrition #HockeyMom #HockeyDad #YouthAthlete #GaryRobertsPerformance #MealPrep #SportsFamilyLife

Game day doesn't start at puck drop — it starts days before, in your kitchen and your gear bag. In Part 2 of our Preparation Hierarchy series, we break down the Environmental Setup pillar with a full walkthrough of what game day and tournament day nutrition actually looks like in practice. We're talking real examples, real meals, and real timing — from your morning breakfast through post-game recovery. We cover what to eat and when, why you want to keep things simple and familiar on competition days, how to spot if you're a salty sweater (hint: check your equipment), and how to build a mobile fuel station that keeps you performing through back-to-back games. Whether you're prepping for a single evening game or a full tournament weekend, this episode gives you a practical framework you can actually use — and a challenge to start with just one thing. In this episode: Load Awareness recap and how it connects to game day planning The performance food rules: carbs, protein, fat, and fiber explained Hydration — why it starts 24 hours before game time A full sample evening game day meal plan A full sample tournament day (two games) meal plan Recovery: refuel, rebuild, rehydrate What to avoid — fast food, skipped meals, and saving calories for dinner A note for parents: you need fuel too The Hosts Sylvie Vilaca - Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym. Isabelle "Izzy" Dimambro - Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance. Gary Roberts Performance hosts this podcast. If you're looking to take your game to the next level, GRP offers comprehensive training programs for elite hockey players. 👉 Click the link below to Book a Call with a GR Coach. IG: @garyrobertshpt #TheHockeyLabPodcast #HockeyNutrition #PlayerDevelopment #HockeyTraining #AthleteFuel