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