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High School Athlete Nutrition
High School Athlete Nutrition episodes
- Sports Snippets: Nutrition For Soccer Players
High School Athlete Nutrition Podcast
Sports Snippets Series (Soccer)
Key Topics:
- Fueling trainings at different times
- How to fuel for pre-workout, during workout, and post workout to optimize recovery
- How to fuel differently for tournament weekends
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
10 min - Key Nutrients Every Athlete Needs for Strong Bones, Endurance, and Performance
High School Athlete Nutrition Podcast – Episode #62
Key Nutrients Every Athlete Needs for Strong Bones, Endurance, and Performance
Vitamins and minerals may seem small, but they play a huge role in your performance. In this episode, Stephanie and Katie break down the key nutrients athletes need to support strong bones, healthy blood volume, endurance, recovery, and overall performance. They will cover energy intake, calcium, vitamin D, protein, iron, vitamin B12, and hydration. Plus they share practical tips and example fueling strategies along the way.
Key Topics
- Fueling for strong bones – Why eating enough energy, calcium, vitamin D, and protein is essential for bone health and reducing the risk of stress fractures.
- Iron and blood health – How iron helps transport oxygen throughout the body, which is especially important for endurance, strength, and speed.
- B12 and performance – Why B12 matters for blood cell production and which athletes may be at greater risk for deficiency.
- Hydration and electrolytes – Why hydration supports blood volume and performance, plus easy ways to replace fluids and sodium lost through sweat.
Resources & Links
- Sponsored by the Virginia Beef Council and the Northeast Beef Promotion Initiative – Beef is a nutrient dense food that provides high quality protein, iron, and vitamin B12 to help athletes support strength, endurance, recovery, and overall performance.
- High Protein Recipes
- Build Your Most Valuable Plate with Beef
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
27 min - The Energy Deficiency Silently Hurting Athletes
High School Athlete Nutrition Podcast – Episode #60
The Energy Deficiency Silently Hurting Athletes
This episode dives into relative energy deficiency in sport (REDs), exploring its signs, symptoms, causes, and prevention strategies. Perfect for athletes, parents, and coaches, it emphasizes the importance of proper fueling for optimal performance and long-term health.
Key Topics
- What is REDs and its impact on health and performance
- Signs and symptoms of underfueling in athletes
- Common causes of REDs, including accidental and intentional underfueling
- Strategies for preventing REDs through proper planning and community support
- Role of coaches and parents in fostering a culture of healthy fueling
Resources & Links
- Previous REDs and underfueling episode
- Want to know if you are eating enough? Check out our Performance Plate Podcast episode
- Article referenced:
- Nasser et al., 2026
- Puscheck et al., 2025
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
24 min - Back to school fueling tips for athletes
High School Athlete Nutrition Podcast – Episode #59
Back to school fueling tips for athletes
Key Topics
- Working through common fueling challenges
- Quick breakfast options
- How to build a strong lunch to energize training
- Staying hydrated
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
24 min - The Truth About Fat: Why athletes need fat to perform better
High School Athlete Nutrition Podcast – Episode #58
The Truth About Fat: Why athletes need fat to perform better
Today we are tackling a topic that still gets way too much confusion and fear… fats.
We are covering essential fats: what they are, why your body needs them, and how the right ones can actually improve your performance, focus, and recovery.
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here - https://smnutritionrd.com/podcast
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
24 min - Hydration for High School Athletes
High School Athlete Nutrition Podcast – Episode #57
Hydration for High School Athletes
In this episode, Stephanie and Katie dive into effective hydration practices tailored for high school athletes navigating rising temperatures. They share practical tips on when, what, and how much to drink before, during, and after training, emphasizing the importance of electrolytes and food choices to optimize performance and wellbeing.
Key Topics
- The critical role of hydration and electrolytes in athletic performance
- How a mere 2% body weight loss in water impacts concentration, injury risk, and reaction time
- Strategies for pre-hydration and best practices during training
- Signs of optimal hydration
- Common hydration mistakes
- Creative hydration options
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
19 min - Nutrition during tryouts!
High School Athlete Nutrition Podcast – Episode #56
Nutrition during Tryouts!
Join your Registered Sports Dietitians Steph and Katie as they break down how to fuel during crazy competition weekends on a few tips about traveling for vacation.
Tools we mentioned: Pre Training Fuel Podcast Episode
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
23 min - Nutrition for Tournament and Travel Weekends
High School Athlete Nutrition Podcast – Episode #55
Nutrition for Tournament and Travel Weekends
Join your Registered Sports Dietitians Steph and Katie as they break down how to fuel during crazy competition weekends on a few tips about traveling for vacation.
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
27 min - Athlete Nutrition for wisdom teeth recovery
High School Athlete Nutrition Podcast – Episode #54
Athlete Nutrition for wisdom teeth recovery!
In this episode, registered dietitians Stephanie and Katie share practical strategies to optimize nutrition for high school athletes. They discuss the dreaded wisdom teeth removal! Here they go into how to keep fed and energized the days after the procedure, and creative meals that require less chewing.
Key Topics
- Staying fueled when your jaw is sore, knowing it is okay to move it and use it. May actually help improve your recovery time
- Meals that keep you nourished when chewing is hard!
- Prevent food fatigue with variety
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
14 min - Be the snack rebel! Athlete Nutrition Q&A
High School Athlete Nutrition Podcast – Episode #53
Be the snack rebel! Athlete Nutrition Q&A
In this episode, registered dietitians Stephanie and Katie share practical strategies to optimize nutrition for high school athletes. They discuss meal planning, snacking on busy days, handling school food rules, fueling during competitions, and embracing "soul foods" without guilt.
Key Topics
- How to plan quick, shelf-stable snacks for busy afternoons, especially between school and practice
- Strategies for athletes to eat during long practice days and late-night activities
- Tips for working within school rules around eating and drink policies
- Building effective game day and tournament fueling plans, including timing and variety
- Recognizing and responding to hunger cues in highly trained athletes
- The importance of consistency and preparation for fueling success
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
29 min
About High School Athlete Nutrition
From the publisher's feed
Welcome to the High School Athlete Nutrition Podcast! Whether you are a high school athlete looking to improve your performance on the field or court, or a parent or coach looking to help your…
athletes reach their full potential, this podcast is for you. Join Stephanie and Katie, registered sports dietitians, as they dive into topics like essential fuel sources, ending the cycle of under-fueling, meal timing, hydration, and supplementation. So grab a water bottle or snack and listen in to take your game to the next level with nutrition.
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