High School Athlete Nutrition

High School Athlete Nutrition Podcast – Episode #56 Nutrition during Tryouts!    Join your Registered Sports Dietitians Steph and Katie as they break down how to fuel during crazy competition weekends on a few tips about traveling for vacation.   Tools we mentioned: Pre Training Fuel Podcast Episode   Connect with us Stephanie | @highschool.athlete.nutrition   Katie | @nut...

High School Athlete Nutrition Podcast – Episode #55 Nutrition for Tournament and Travel Weekends   Join your Registered Sports Dietitians Steph and Katie as they break down how to fuel during crazy competition weekends on a few tips about traveling for vacation. Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here...

High School Athlete Nutrition Podcast – Episode #54 Athlete Nutrition for wisdom teeth recovery!  In this episode, registered dietitians Stephanie and Katie share practical strategies to optimize nutrition for high school athletes. They discuss the dreaded wisdom teeth removal! Here they go into how to keep fed and energized the days after the procedure, and creative meals that require less c...

High School Athlete Nutrition Podcast – Episode #53 Be the snack rebel! Athlete Nutrition Q&A   In this episode, registered dietitians Stephanie and Katie share practical strategies to optimize nutrition for high school athletes. They discuss meal planning, snacking on busy days, handling school food rules, fueling during competitions, and embracing "soul foods" without guilt.   Key...

   

Nutrition for Female Athletes | EP 51 In this episode of the High School Athlete Nutrition Podcast, we are celebrating National Girl and Women in Sports Day and talking about the unique nutritional needs of female athletes. This episode highlights key nutrients like iron, calcium, and vitamin D, and the role of carbohydrates and fats in performance and health.   Key Topics Covered Celebrating...

Level Up Fueling challenge (FREE) | EP 50 In this episode, we’re talking all about simple changes you can make to elevate your nutrition plan — what to eat, when to eat it, and how it can impact your performance on the field, court, or track. Key Topics Covered What energy sources are best for athletes Timing of snacks before, during and after training The key aspects to staying hydrated Resources...

"Consistent fuel matters so much more than eating perfectly." Join Stephanie to chat about the importance of consistent fueling for athletes, especially during the holiday season. This episode highlights the need for consistent meal timing and energy to maintain your performance and well being during the holiday season. Resources & Links Join the Academy Free Game Day Nutrition Checklist Join...

"Snacks help to fill a gap!" In this episode of the High School Athlete Nutrition Podcast, Stephanie discusses the importance of purposeful snacking for high school and college athletes. She emphasizes the need for strategic snacking throughout the day, including during school, before and after practice, and even before bed. Listen and learn how to boost your energy for training and recovery! Reso...

"Carbs are confidence!" In this episode of the High School Athlete Nutrition Podcast, Stephanie discusses the critical role of carbohydrates in an athlete's diet. She addresses the common fears surrounding carb consumption, particularly in the context of diet culture and social media influences. Stephanie emphasizes the importance of incorporating adequate carbs for energy, performance, and recove...

"How much protein do athletes really need?" In this episode of the High School Athlete Nutrition Podcast, Stephanie addresses common questions from athletes and parents regarding nutrition strategies for performance. The discussion covers essential topics such as protein needs, the importance of breakfast, pre-game nutrition, hydration, post-workout recovery, and the balance between enjoying treat...

Do you struggle to drink enough water or just flat-out dislike it? You're not alone. In this episode, host tackles one of the most overlooked performance tools: hydration. From how much fluid you actually need, to when and what to drink (hint: it’s not always just water), Stephanie breaks down a hydration game plan that works with your schedule, not against it. You'll also learn why chug...

Are school rules and crazy schedules making it hard to fuel up before practice? In this back-to-school episode, Stephanie answers real questions from athletes struggling to eat enough during their busy school days. From quick breakfast ideas and snack hacks to overcoming school food restrictions and picky eating habits, Stephanie shares simple, realistic tips to keep you energized and performing y...

Are you struggling to eat enough without feeling too full? Stephanie shares a simple but powerful strategy: using energy-dense foods. These are foods packed with more calories, protein, carbs, and fats in every bite, perfect for teen athletes who need a lot of fuel but don’t want to feel stuffed all the time. From peanut butter to full-fat yogurt, oatmeal to olive oil, Stephanie gives easy, practi...

Can you perform at your best as a plant-based athlete? Absolutely, but it takes the right plan. In this episode of the High School Athlete Nutrition Podcast , host and sports dietitian Stephanie shares exactly how to stay energized, build muscle, and recover faster without relying on meat. She explains the most common mistakes plant-based athletes make, from not eating enough to missing key nutrie...

Are you skipping breakfast, relying too much on protein powders, or wondering how to get your period back while staying game-ready? In this packed Q&A episode, host Stephanie answers your most common nutrition questions straight from Instagram. She shares smart, doable tips for starting small with breakfast, choosing protein from whole foods, and building pre-practice snacks that actually...

Headed to summer sports camp? Don’t let poor nutrition or dehydration hold you back. Stephanie shares exactly what to eat and drink before, during, and after camp to keep your energy up and your performance sharp. From fast, carb-packed breakfasts to smart hydration strategies and recovery snacks, you’ll learn how to fuel like a pro, without overthinking it. Whether you're heading to a college ID...

High School Athlete Nutrition Podcast – Episode #39 Protein Myths and Truths: What Athletes Need to Know In this episode, we’re talking all about protein for athletes - what to eat, when to eat it, and how it can impact your performance on the field, court, or track. Key Topics Covered How much protein do you actually need? Is there such a thing as too much protein? Busting myths about protein Res...

High School Athlete Nutrition Podcast – Episode #38 Breakfast for Champions: Why the First Meal Matters In this episode, we’re talking all about the importance of breakfast for athletes - what to eat, when to eat it, and how it can impact your performance on the field, court, or track. Key Topics Covered What happens if you skip breakfast? The key nutrients to eat for breakfast Quick and easy brea...

High School Athlete Nutrition Podcast – Episode #37 Fueling as an athlete with food allergies In this episode, we’re talking all about food allergies and what athletes need to know to stay safe and fueled. Key Topics Covered What are food allergies? How can you prepare to stay fueled? My favorite brands Quick snacks to keep you energized. Resources & Links FARE Food allergy research and educat...

High School Athlete Nutrition Podcast – Episode #36 You lost your period. Now what? In this episode, we’re talking all about what to do when you lose your menstrual cycle -  what to eat, when to eat it, and how it can impact your performance on the field, court, or track. Key Topics Covered Increasing your fuel Focusing on carbohydrates and essential nutrients Taking advantage of a true rest...

Join me as we talk game day fuel - pre game meals, snacks, and recovery fuel.  Resources:   Join the Academy FREE Game Day Nutrition Checklist

Let's talk about snacks that are packed with fuel to help you energize your game. Resources: Join me in the Academy! Your stop for the tools you need to build a strong fueling plan. Grab your Ultimate Snack List for athletes here! Check out 88 Acres for nut free snacks and seed butters.

This episode I am breaking down what to eat on tournament days, recovery fuel, the primary fuel for athletes and more. Join me as I answer questions from you! Resources: Performance plate podcast Academy: Sports Nutrition Course

Next week is the start of National Eating Disorders Awareness (NEDA) Week—a time to bring attention to the struggles of disordered eating and eating disorders. These issues are especially prevalent among athletes, who often face unique pressures related to body image, performance, and societal expectations. In today’s episode, we’ll discuss the challenges of disordered eating in high school athlet...