High School Athlete Nutrition

"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 Carbs5:10 Addressing the Fear of Carbs8:08 Practical Tips for Adding Carbs10:46 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.nutritionGot 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.nutritionGot 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?

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 camp, club event, or grueling preseason, this episode is your go-to guide for peak performance.   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.nutritionGot a question or topic idea? Message me here   Episode highlights:  (1:12) Fueling strategy for summer camps (2:27) Why skipping meals hurts performance (2:50) Quick and powerful breakfast ideas (4:40) Your snack strategy for long days (6:20) Building a powerhouse lunch (8:25) Staying hydrated throughout the day (9:54) How much to drink and when (10:46) What to eat and drink after camp (12:34) Spot-check: Are you hydrated enough? (13:46) Why post-camp snacks matter (14:46) Final tips: prep, listen, sleep

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 Resources & Links Join the Academy. Your online sports nutrition library for athletes and their parents Free Game Day Nutrition Checklist Ready to fuel like a champion? Join The Academy, this is your go to nutrition library for high school athletes and families. Join my community! Follow me on Instagram @highschool.athlete.nutritionGot a question or topic idea? Message me here  

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 breakfast options Resources & Links Join the Academy. Your online sports nutrition library for athletes and their parents FREE Breakfast Recipe Pack "You need the BFF or protein and carbs working together!" Ready to fuel like a champion? Join The Academy, this is your go to nutrition library for high school athletes and families. Join my community! Follow me on Instagram @highschool.athlete.nutritionGot a question or topic idea? Message me here

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 education - more info on FoodAllergy.org. Join the Academy. Your online sports nutrition library for athletes and their parents Free Game Day Nutrition Checklist My favorite brands Ready to fuel like a champion? Join The Academy, this is your go to nutrition library for high school athletes and families. Join my community! Follow me on Instagram @highschool.athlete.nutritionGot a question or topic idea? Message me here

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 day Pulling together your fueling plan to get a regular period Resources & Links Join the Academy. Your online sports nutrition library for athletes and their parents Free Game Day Nutrition Checklist "Some athletes think it's normal to lose your period. I’m going to tell you this. It can be common, but it is most certainly not normal." Ready to fuel like a champion? Join The Academy, this is your go to nutrition library for high school athletes and families. Join my community! Follow me on Instagram @highschool.athlete.nutritionGot a question or topic idea? Message me here

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 athletes, share warning signs to look out for, and offer practical solutions to help you or a teammate navigate these challenges. Resources: National Eating Disorders Association (NEDA) International Olympic Committee (IOC) REDs Consensus Statement Contact me Special thanks to NEDA for their advocacy and educational initiatives around eating disorders and disordered eating during NEDA Week.

In this episode, we explore the essential role nutrition plays in recovering from injuries for high school athletes. Whether you’re dealing with a sprain, stress fracture, or surgery, the right foods can support your recovery and help you return stronger. Tune in for practical tips and actionable advice tailored to high school athletes to fuel your recovery journey. Resources: Performance Plate Podcast Episode Ultimate Athlete Snack List

In this episode of High School Athlete Nutrition, I am diving into the vital role calcium plays in your performance, recovery, and overall health. Learn why calcium is a must have nutrient for building strong bones, preventing injuries, and supporting muscle function. Discover practical tips for meeting your calcium needs with a mix of dairy, non-dairy, and fortified food options. Resources: Ultimate Athlete Snack List Let me know what topics you want to hear about!