High School Athlete Nutrition

High School Athlete Nutrition Podcast – Episode #60 The Energy Deficiency Silently Hurting Athletes This episode dives into relative energy deficiency in sport (REDs), exploring its signs, symptoms, causes, and prevention strategies. Perfect for athletes, parents, and coaches, it emphasizes the importance of proper fueling for optimal performance and long-term health. Key Topics What is REDs and its impact on health and performance Signs and symptoms of underfueling in athletes Common causes of REDs, including accidental and intentional underfueling Strategies for preventing REDs through proper planning and community support Role of coaches and parents in fostering a culture of healthy fueling Resources & Links Previous REDs and underfueling episode Want to know if you are eating enough? Check out our Performance Plate Podcast episode Article referenced: Nasser et al., 2026 Puscheck et al., 2025 Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

High School Athlete Nutrition Podcast – Episode #59 Back to school fueling tips for athletes Key Topics Working through common fueling challenges Quick breakfast options How to build a strong lunch to energize training Staying hydrated Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

High School Athlete Nutrition Podcast – Episode #58 The Truth About Fat: Why athletes need fat to perform better Today we are tackling a topic that still gets way too much confusion and fear… fats. We are covering essential fats : what they are, why your body needs them, and how the right ones can actually improve your performance, focus, and recovery. Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here - https://smnutritionrd.com/podcast If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

High School Athlete Nutrition Podcast – Episode #57 Hydration for High School Athletes In this episode, Stephanie and Katie dive into effective hydration practices tailored for high school athletes navigating rising temperatures. They share practical tips on when, what, and how much to drink before, during, and after training, emphasizing the importance of electrolytes and food choices to optimize performance and wellbeing. Key Topics The critical role of hydration and electrolytes in athletic performance How a mere 2% body weight loss in water impacts concentration, injury risk, and reaction time Strategies for pre-hydration and best practices during training Signs of optimal hydration Common hydration mistakes Creative hydration options Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

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 | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

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 If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

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 chewing. Key Topics Staying fueled when your jaw is sore, knowing it is okay to move it and use it. May actually help improve your recovery time Meals that keep you nourished when chewing is hard! Prevent food fatigue with variety Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.pla y Have a question or topic idea? Message us here

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 Topics How to plan quick, shelf-stable snacks for busy afternoons, especially between school and practice Strategies for athletes to eat during long practice days and late-night activities Tips for working within school rules around eating and drink policies Building effective game day and tournament fueling plans, including timing and variety Recognizing and responding to hunger cues in highly trained athletes The importance of consistency and preparation for fueling success Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

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 National Girls and Women in Sports Day Key Nutrients for Performance Real Life Application of Nutrition Overcoming Myths and Mindsets Empowerment Through Nutrition Resources & Links Fuel Her Game: Female Athlete Nutrition Workshop School Lunch options from my Instagram Join my community! Follow me on Instagram @highschool.athlete.nutrition Have a question or topic idea? Message me here

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 & Links FREE Level up Challenge - Join here Join the Academy . Your online sports nutrition library for athletes and their parents Join my community! Follow me on Instagram @highschool.athlete.nutrition Have a question or topic idea? Message me here

"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 my community! Follow me on Instagram @highschool.athlete.nutrition Have a question or topic idea? Message me here

"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! Resources & Links Fuel Her Game: Female Athlete Nutrition Workshop Nov. 15: https://smnutritionrd.com/fhg Join my community! Follow me on Instagram @highschool.athlete.nutrition Have a question or topic idea? Message me here: https://smnutritionrd.com/contact

"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 recovery, and provides practical tips on how to effectively add carbs to meals and snacks. Resources & Links Fuel Her Game: Female Athlete Nutrition Workshop Nov. 15: https://smnutritionrd.com/fhg Join my community! Follow me on Instagram @highschool.athlete.nutrition Have a question or topic idea? Message me here: https://smnutritionrd.com/contact 2:36 Understanding the Importance of Carbs 5:10 Addressing the Fear of Carbs 8:08 Practical Tips for Adding Carbs 10:46 Empowering Athletes with Carbs

"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 treats and maintaining performance. Resources & Links Join the Academy - https://smnutritionrd.com/academy Free Game Day Nutrition Checklist - https://smnutritionrd.myflodesk.com/nutritionhuddle Join my community! Follow me on Instagram @highschool.athlete.nutrition Got a question or topic idea? Message me here: https://smnutritionrd.com/contact 1:35 Understanding Protein Needs for Athletes 5:34 The Importance of Breakfast for Performance 9:07 Pre-Game Nutrition Strategies 9:11 Hydration Essentials for Athletes 11:22 Post-Workout Recovery Nutrition 12:45 Balancing Treats and Performance

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 chugging water before practice doesn’t work, how electrolytes boost your performance, and clever ways to get fluids in without carrying a gallon jug. Whether you're sweating through two-a-days or training indoors, this episode is packed with real-life tips to help you stay sharp, energized, and cramp-free. Resources & Links Join the Academy - https://smnutritionrd.com/academy Free Game Day Nutrition Checklist - https://smnutritionrd.myflodesk.com/nutritionhuddle Join my community! Follow me on Instagram @highschool.athlete.nutrition Got a question or topic idea? Message me here: https://smnutritionrd.com/contact Episode highlights: (3:04) How much fluid do athletes really need? (4:07) Smart ways to start your day hydrated (5:05) The “half your body weight” rule explained (6:37) What to drink before, during, and after practice (9:11) Don’t like water? Try these fun swaps (11:18) Why electrolytes matter and how to get them (13:53) Real foods that boost hydration (14:56) Key hydration takeaways and where to get more support

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 your best. Whether your lunch is at 11:20 and practice is at 3:30, or you're sneaking in bites between classes, she explains how to build a fueling plan that works for you . No fancy meals, just smart strategies that keep you strong, focused, and ready to compete. Remember: something is always better than nothing. Resources & Links Join the Academy - https://smnutritionrd.com/academy Free Game Day Nutrition Checklist - https://smnutritionrd.myflodesk.com/nutritionhuddle Join my community! Follow me on Instagram @highschool.athlete.nutrition Got a question or topic idea? Message me here: https://smnutritionrd.com/contact Episode highlights: (1:07) Back-to-school fuel challenges (1:38) Quick breakfast wins for rushed mornings (2:55) What to pack for a power lunch (3:54) How to eat enough during a long school day (6:41) School lunch hacks to level up your energy (7:46) Creating a breakfast routine that sticks (10:20) The 4 Pillars of a strong athlete fueling plan (12:00) Simple meals that still get the job done (14:25) Timing snacks before practice (17:24) Build your own “snack roster” (18:04) What to do when schools don’t allow liquid snacks (19:20) Advice for picky eaters and staying fueled (21:17) Final thoughts: why consistency matters most

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, practical tips on when and how to add these foods into your day, especially around workouts, so you can train harder, recover faster, and show up stronger for game day. Resources & Links Join the Academy - https://smnutritionrd.com/academy Free Game Day Nutrition Checklist - https://smnutritionrd.myflodesk.com/nutritionhuddle Join my community! Follow me on Instagram @highschool.athlete.nutrition Got a question or topic idea? Message me here: https://smnutritionrd.com/contact Episode highlights: (0:00) What is energy density and why it matters (0:49) Benefits of energy-dense foods for athletes (1:03) Examples: peanut butter, sunflower butter (1:57) Why lettuce won’t cut it for athletes (2:45) Top energy-dense foods to try (3:46) Oatmeal and yogurt upgrades (5:35) When to eat energy-dense meals around workouts (6:33) Post-workout meal ideas that actually work (7:14) Final thoughts and next steps for better fueling

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 nutrients like protein, iron, vitamin B12, and vitamin D. You’ll learn easy swaps, smart food pairings, and quick snack ideas to keep your fuel levels high. Whether you’re fully vegan, vegetarian, flexitarian, or just adding more plants to your plate, these strategies will help you stay strong and ready for game day. Resources & Links Join the Academy . Your online sports nutrition library for athletes and their parents Free Game Day Nutrition Checklis Join my community! Follow me on Instagram @highschool.athlete.nutrition Got a question or topic idea? Message me here Episode highlights: (1:37) What “plant-based” really means (2:33) The biggest mistake athletes make when going plant-based (2:47) Protein needs and best sources (4:43) Why iron matters and how to boost absorption (6:33) The role of vitamin B12 and D (8:18) Power snack ideas for lasting energy (9:37) Top mistakes to avoid (11:14) The bottom line for fueling on plants

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 work. Plus, she covers the real impact of underfueling on your menstrual cycle and performance, and how a few changes can get your energy, strength, and focus back. Whether you’re an athlete who’s overwhelmed or just curious what “eating right” really looks like for your sport, this episode is a goldmine of practical advice. Resources & Links Join the Academy . Your online sports nutrition library for athletes and their parents Free Game Day Nutrition Checklist Join my community! Follow me on Instagram @highschool.athlete.nutrition Got a question or topic idea? Message me here Episode highlights: (1:49) Is breakfast really that important? (4:12) How to get more protein without powders (5:34) Best pre-practice snacks for energy (6:57) How to get your period back as an athlete (9:43) Is chocolate milk actually a good recovery drink? (10:35) How much and how often should I eat for performance?