Evening system guide
Sleep Recovery
Nutrition
Most tired high school athletes have a routine problem before they have a supplement problem.
Dinner timingLight snackCaffeine cutoffWind-down
Start here
Cut late caffeine. Eat dinner on time. Use a light snack only if needed. Protect the wind-down.
Night reminders
Fix bedtime, caffeine, dinner, and screens together.
Balanced dinner first, light snack only if needed.
Flat mood and frequent illness are often tired-team clues.
Next action
Set one caffeine cutoff and stick to it tonight.
Choose whether dinner timing or a light snack is the bigger fix.
Protect one wind-down step the athlete can actually repeat.
What not to do
Do not use pre-workout or energy drinks to solve a sleep problem.Do not let dinner drift so late that the whole night becomes reactive.Do not call the athlete lazy when the real issue is weak recovery structure.
Most tired athletes need a tighter evening system before they need anything more exotic.