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High School Athlete Nutrition Podcast Sports Snippets Series (Cross Country)      Key Topics  Fueling for long runs Challenges at fueling for track workouts  How to adjust fueling for evening races   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!

High School Athlete Nutrition Podcast Recovery Nutrition Tips Every Injured Athlete Should Know   Stephanie and Katie break down how athletes should eat after an injury or surgery so recovery stays on track. They cover what changes, what does not, and why the goal is not to eat less, but to fuel differently. In this episode, they share practical recovery nutrition strategies for injured athletes, from protein and carbs to hydration, fiber, fats, and supplements. They also talk through the mental side of injury recovery, including body image concerns, appetite changes, and the challenge of slowing down.   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!

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!

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!

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!

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!

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!

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!

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!

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!

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

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!

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.   Key Topics Covered Celebrating National Girls and Women in Sports Day Key Nutrients for Performance Real Life Application of Nutrition Overcoming Myths and Mindsets Empowerment Through Nutrition Resources & Links Fuel Her Game: Female Athlete Nutrition Workshop School Lunch options from my Instagram   Join my community! Follow me on Instagram @highschool.athlete.nutritionHave a question or topic idea? Message me here

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. Key Topics Covered What energy sources are best for athletes Timing of snacks before, during and after training The key aspects to staying hydrated Resources & Links FREE Level up Challenge - Join here Join the Academy. Your online sports nutrition library for athletes and their parents Join my community! Follow me on Instagram @highschool.athlete.nutritionHave a question or topic idea? Message me here