If your daughter has been dragging through games, feeling moody, or dealing with nagging injuries, it might not just be “teen stuff.” Her energy, focus, and confidence could be slipping because she isn’t fueling her body properly.

In this episode, Coach Bre sits down with sports dietitian Lindsey Cortes to talk about female athlete nutrition, including what to watch for, what to fix, and how to make it work in real life.

Lindsey brings her experience as a former Division I athlete and mom to share what she sees most often in teen girls: some eat whatever is fast and convenient, while others try to eat perfectly healthy but end up not eating enough. Both can lead to low energy, fatigue, and even long-term issues with strength and recovery.

She breaks down:

⚠️ The biggest red flags to look for in your athlete’s eating habits
🥗 Why fueling matters most between ages 12 to 18
💪 How under-eating affects bone health, energy, and development
🍎 Practical fixes that do not require calorie counting or complicated meal prep

You will learn how small, consistent habits like eating every few hours, pairing carbs and protein, and hydrating properly can help your athlete perform at her best.

This episode is perfect for moms who want to support their daughter’s nutrition without adding more stress or guilt. Because when she’s fueled, she’s confident. And when she’s confident, she shines. ✨

Episode Highlights: 

[00:01:27 ] Coach Bre welcomes sports dietitian Lindsey Cortes, an expert who’s worked with college athletes and military performers and now helps girls fuel for peak performance and healthy development.

[00:05:47 ] Lindsey shares the two biggest red flags: girls who eat anything fast and easy, and girls who under-fuel because they’re trying to “eat clean.” Both extremes can hurt growth, performance, and bone health.

[00:10:53 ] Why fueling matters most between ages 12–18: this is when bones and muscles are developing. Under-fueling here can lead to fatigue, injuries, and even long-term health issues.

[00:13:09 ] Lindsey breaks down easy, doable steps for busy families: balanced meals, quick protein options, and helping athletes connect what they eat to how they perform.

[00:21:13 ] Forget calorie counting. Lindsey gives realistic guidelines for meals and snacks that fit around practice schedules and growth needs. Spoiler: three meals + two snacks minimum!

[00:25:13 ] Coach Bre shares how her team created a “pre-practice snack cart” showing how small systems can help athletes stay energized without overwhelming parents.

[00:29:47 ] Lindsey gives practical advice for athletes who resist eating early. She explains why eating before competition isn’t optional and how to train the body to adapt.

[00:33:19 ] Coach Bre and Lindsey talk about how Dream Team athletes learn to take ownership of their nutrition, ask smart questions, and apply female-specific fueling strategies that improve both performance and confidence.

[00:38:00 ] Lindsey shares where parents can connect with her (Female Athlete Nutrition podcast + website) and how she partners with Dream Team to help girls fuel their confidence one meal at a time.

Next Steps:

• Join our FREE Training for Sports Moms - How to Strengthen Your Athlete Daughter's Mental Game 
• Dream Team Waitlist - 6 month coaching program for elite athletes

Thank you in advance for joining us on our mission and leaving a rating and review on Apple Podcasts.