High School Athlete Nutrition

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!

Welcome back to the podcast! In this episode, I'm thrilled to introduce Leah, a Division 1 college athlete and my amazing nutrition intern. Leah is diving deep into the challenges athletes face with under-fueling and disordered eating as part of her research project. Together, we unpack some of the most common struggles athletes experience and share actionable solutions to help you fuel confidently.

In this episode, Stephanie sits down with her longtime friend and fellow sports dietitian, Katie Syvarth, to discuss the unique challenges parents face when fueling their high school athletes. From busy schedules to picky eating habits, they cover it all and share practical tips to keep your athlete energized and performing at their best. Fueling your athlete doesn't have to be overwhelming. With a solid framework, smart hydration strategies, and a team-focused approach, you can simplify nutrition and help your athlete thrive. Resources: Fueling Your Athlete Parent Group: Join a supportive community for parents who want to learn more about performance nutrition for their middle and high school athletes. Whether your child is involved in football, soccer, basketball, track and field, or any other sport, understanding the right fueling strategies can make a significant difference in their performance, recovery, and overall growth and development. To learn more, visit https://smnutritionrd.com/fuelingyourathlete

I'm keeping it short and sweet this week with a few tips of fueling after practice. Resources: Ultimate Athlete Snack List Nutrition Playbook

In this episode of High School Athlete Nutrition I am talking about dinner for high school athletes. I know it can be challenging! I hope you can use a tip or two to make fueling after a long day easier. Resources: Performance plate episode

In this episode of High School Athlete Nutrition I am talking about Relative Energy Deficiency in Sport, the signs, symptoms, and how to work on your nutrition to end the cycle of under-fueling. Resources: 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) PMID: 37752011 Episode 6: Pre workout episode Episode 9: Performance plate episode

This episode Bella Wright, an amazing sleep researcher, and I are talking about how you can work on your sleep routine to improve your game. Contact Bella: Instagram | Tiktok

This episode I am breaking down your fueling strategy for summer camps. It is hot, the days are long and you need a solid plan for fuel and hydration. Want to learn more about building your fueling plan? Join me in the Academy!

It is National Eating Disorder Awareness week. This week I want to draw attention to what it may look like to be an athlete working through an eating disorder or disordered eating, things that parents and coaches can do to help, and what steps you should take to best support your recovery. Resources: National Eating Disorders Association NEDA SM Nutrition Elite Fuel 1:1 Nutrition Coaching

This episode I am answering your fantastic questions! We are talking about picky eating, periods, tournament fuel and more! Resources: Work with me Episodes recommendations: Fueling foundations for high school athletes Breaking down Relative Energy Deficiency in Sport (RED-S) Game day fuel

Let's answer some questions about becoming a dietitian! Resources: Work with me Academy of Nutrition and Dietetics

Join Allison and I this week as we cover some of the basics on how to start your recruiting journey! Allison is an incredible college recruiting expert with the tools and lots of tips to help you put your best foot forward in the next phase of your competitive career. Resources: How to get Recruited: Website | Instagram @howtogetrecruited | TikTok @howtogetrecruited

We are talking all about setting new goals for the new year! Keeping it simple and boosting your confidence one bite at a time. Resources Academy: online nutrition course Episodes to build on this episode 3 Simple Tips to Help you Stay Hydrated Let's talk breakfast!

Join me as I answer the questions from my Instagram community! You all asked great questions! Here we go. Resources: Academy: online nutrition course Episodes to build on this episode 3 Simple Tips to Help you Stay Hydrated Game day fuel

Join me as we talk about supplement safety and what athletes need to look for when choosing to add a supplement to their fueling strategy. Resources: Academy: Your online course and hub for performance nutrition NSF Certified for Sport FDA Supplements 101

Let's clear the air. Yes! You should be eating after dinner, especially if you fall into one of the four categories we cover during this episode. Learn how to add a balanced snack to give your body the essential tools it needs to help you recover while you sleep. Don't miss out on these Black Friday Fueling deals! This is my biggest special of the year because I love the holidays! But, November is also my birthday month… So why not double down on the fun!? My goal in designing these tools was to give you all of the access and resources you will need to make 2024 your strongest year. Take advantage of these amazing fueling tools now through Cyber Monday!

The holidays. They can be fun, stressful, and everything in between. Join me as I share my favorite tips to stay fueled an hydrated through the holidays. I hope that after listening to this episode you are ready to enjoy your favorite foods and create great memories this holiday season! Don't miss out on these Black Friday Fueling deals! This is my biggest special of the year because I love the holidays! But, November is also my birthday month… So why not double down on the fun!? My goal in designing these tools was to give you all of the access and resources you will need to make 2024 your strongest year. To be one of the first to access the holiday deals, join the Nutrition Huddle Newsletter! You will be the first to know when the Black Friday deal are available.

Join collegiate athlete and Founder of The Autoimmune Athlete, Amy Schwem and I as we talk about her road to recruitment, experience on campus, and her motivation to build a community for athletes with autoimmune diseases. The Autoimmune Athlete Website | Instagram

How you fuel on game day can make the difference between a win and a loss. Join me as we dive into the foundation of fueling before, during, and after games to keep your energy battery full. Do you want to learn more about building your fueling plan? Let's work together to create a personalized plan. I invite you to schedule a free discovery call with me to share your goals, challenges, and begin taking the next steps to a stronger fueling strategy. For more information on building your fueling plan I invite you to visit my website at www.smnutritionrd.com. Resources: Elite fuel 1:1 coaching Academy online course Episode 9: Building a strong performance plate

We all have moments when our gut is a little off. In this episode I am sharing a few reasons why you may experience bloating or nausea around training and how you can best support a healthy, balanced, and well fueled gut! If you enjoyed this episode please leave me a review! I love hearing your thoughts on each episode. Resources: Elite Fuel 1:1 Coaching: Get started with a free discovery call today! The Thermic Effect of Food: A Review PMID: 31021710. Probiotics

Building a strong fueling foundation is the key to your success and it all starts with what is on your plate… Your performance plate! The more you do, the more you train, the more fuel you need! Do you want to learn more about building your fueling plan? Let's work together to create a personalized plan in my Elite Fuel 1:1 Coaching program. I invite you to schedule a free discovery call with me to share your goals, challenges, and begin taking the next steps to a stronger fueling strategy. For more information on building your fueling plan I invite you to visit my website at www.smnutritionrd.com.

Dr. Kailee Karst joins us to share her vast knowledge on menstrual cycles and the importance of understanding how to fuel and train around your cycle. If you found this episode interesting and helpful, please visit Kailee's website for her new book Eating & Moving for your cycle and give her a follow on instagram! Resources: Website: Eating & Moving for Your Cycle Kailee's Instagram Episode 6: Breaking down Relative Energy Deficiency in Sport (RED-S) with Lexi Moriarty, MS, RD, CSSD

Staying hydrated is an important part of your game. When you are hydrated you are faster, more focused, and are able to play at your best. I hope during this episode you had a water bottle close or got up to grab something hydrating! Do you want to learn more about building your fueling and hydration plan? Let's work together to create a personalized plan in my Elite Fuel 1:1 Coaching program. I invite you to schedule a free discovery call with me to share your goals, challenges, and begin taking the next steps to a stronger fueling strategy. For more information on building your fueling plan and scheduling your free discovery call please visit www.smnutritionrd.com.

On this episode of High School Athlete Nutrition I am joined by fellow sports dietitian Lexi Moriarty to answer the question… What is RED-S? Lexi and I talk about Relative Energy Deficiency in Sport, the signs, symptoms, and how to work on your nutrition to end the cycle of under-fueling. For more information on building your fueling plan or to schedule a free discovery call I invite you to visit my website at www.smnutritionrd.com. Episode Resources: Follow Lexi on Instagram Mind your Fitness Podcast

It's back to school time which means it is time to rethink your fueling plan to adapt to your school and training schedule. After listening to this episode, take some time today to write out a quick plan. What are a few breakfast options? What can you eat for lunch? Are there specific snacks you want to bring to school? This summer I am offering a special Back to school fuel Academy. This is your summer fueling program with the tools, resources, and support you need to build a strong fueling plan for the fall season. Learn more by visiting www.smnutritionrd.com/backtoschool. Episode resources: Back to school fuel Episode three: Let's talk breakfast Episode four: The power of pre training snacks

We are talking all about the power of having a pre workout snack. When, what, and how do you get your body used to eating so close to training? To focus on your pre training fuel check out the Academy! This is your go to resource for fueling videos, handouts, fueling guides and more! Please visit my website at www.smnutritionrd.com/Academy to learn more. Episode resources: Academy your online nutrition resource library Free Game Day Nutrition Checklist

This week I am talking about the first meal of the day… Breakfast. Why is it so important? How can we use this meal to boost your performance? Plus, I am sharing some of my favorite options for when you are on the run and need some quick fuel. Learn more about the Academy and the tools that are there to help you build your fueling plan! For more tools resources to help you build your fueling plan please visit my website at www.smnutritionrd.com.

Join Stephanie as she breaks down the five nutrition foundations every athlete should focus on to improve their game. Are you looking for more support with your fueling plan? Schedule a free chat with me to share your goals, challenges, and begin taking the next steps to a stronger nutrition strategy. For more information on building your fueling plan I invite you to visit my website at www.smnutritionrd.com.

On this episode of High School Athlete Nutrition Stephanie is breaking down the importance of a solid nutrition plan for athletes, what nutrients are most important, and what snacks are essential for your success. Want more support with your fueling plan? Schedule a free chat with me to share your goals, challenges, and begin taking the next steps to a stronger nutrition strategy. For more information on building your fueling plan I invite you to visit my website at www.smnutritionrd.com.