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.

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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.

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"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.

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"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!

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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.

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 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.

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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.

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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