Explore every episode of the podcast High School Athlete Nutrition
| Title | Pub. Date | Duration | |
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| The Dinner Dilemma: Practical Solutions for High School Athletes | 16 Nov 2024 | 00:12:03 | |
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: | |||
| Red flags for Relative Energy Deficiency in Sport (REDs) | 19 Sep 2024 | 00:21:25 | |
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:
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| Supplements 101 | 07 Dec 2023 | 00:16:06 | |
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: | |||
| Eating after dinner. Yes or no? | 23 Nov 2023 | 00:12:26 | |
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!
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| Holiday fueling tips for athletes | 09 Nov 2023 | 00:09:14 | |
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. | |||
| College athletics & The Autoimmune Athlete with Amy Schwem | 26 Oct 2023 | 00:24:01 | |
| Game day fuel | 12 Oct 2023 | 00:16:47 | |
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: | |||
| There is nothing worse than bloating and gut trouble for athletes | 28 Sep 2023 | 00:19:42 | |
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:
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| Building a strong performance plate | 14 Sep 2023 | 00:14:13 | |
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. | |||
| Eating and Moving for Your Cycle with Dr. Kailee Karst, DPT | 31 Aug 2023 | 00:27:32 | |
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:
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| 3 Simple Tips to Help you Stay Hydrated | 17 Aug 2023 | 00:12:11 | |
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. | |||
| Breaking down Relative Energy Deficiency in Sport (RED-S) with Lexi Moriarty, MS, RD, CSSD | 03 Aug 2023 | 00:35:37 | |
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: | |||
| Maximizing sleep for performance with Bella Wright, MS, PhD Candidate, Sleep Psychology | 01 Aug 2024 | 00:35:26 | |
| Back to school fuel | 20 Jul 2023 | 00:22:08 | |
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: | |||
| The power of pre training snacks | 06 Jul 2023 | 00:17:32 | |
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:
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| Let's talk breakfast! | 22 Jun 2023 | 00:09:36 | |
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. | |||
| Fueling foundations for high school athletes | 08 Jun 2023 | 00:26:46 | |
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. | |||
| Welcome to the podcast! Let's start with some basics | 31 May 2023 | 00:15:28 | |
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. | |||
| Fueling for summer camps | 04 Jul 2024 | 00:16:16 | |
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 (NEDA) week | 29 Feb 2024 | 00:18:48 | |
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:
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| Q&A: picking eating, fueling for long training, period recovery and more! | 19 Feb 2024 | 00:24:00 | |
This episode I am answering your fantastic questions! We are talking about picky eating, periods, tournament fuel and more! Resources: Episodes recommendations: Fueling foundations for high school athletes | |||
| My story and journey to becoming a Registered Sports Dietitian | 01 Feb 2024 | 00:13:39 | |
Let’s answer some questions about becoming a dietitian! Resources: | |||
| Starting your recruitment journey with Allison Roberts | 18 Jan 2024 | 00:30:29 | |
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 | |||
| New Year's Commitments | 04 Jan 2024 | 00:11:24 | |
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
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| Q&A: Iron, tournament fuel, and cramping | 21 Dec 2023 | 00:19:03 | |
Join me as I answer the questions from my Instagram community! You all asked great questions! Here we go. Resources:
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| Fueling as an athlete with food allergies | 15 May 2025 | 00:13:44 | |
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
Resources & Links
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.nutrition | |||
| You lost your period. Now what? | 01 May 2025 | 00:22:31 | |
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
Resources & Links
"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.nutrition | |||
| Recovery Snacks: Why They Matter and How to Choose the Best Ones | 29 Nov 2024 | 00:09:38 | |
I'm keeping it short and sweet this week with a few tips of fueling after practice. Resources: | |||
| Fueling for Game Day: What to Eat and When | 17 Apr 2025 | 00:16:22 | |
Join me as we talk game day fuel - pre game meals, snacks, and recovery fuel. Resources: | |||
| Power Snacks for Athletes | 03 Apr 2025 | 00:17:57 | |
Let's talk about snacks that are packed with fuel to help you energize your game. Resources:
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| Nutrition Q&A | 06 Mar 2025 | 00:17:42 | |
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: | |||
| Navigating Disordered Eating in Athletes – NEDA Week | 20 Feb 2025 | 00:17:05 | |
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:
Special thanks to NEDA for their advocacy and educational initiatives around eating disorders and disordered eating during NEDA Week. | |||
| Nutrition for Injured Athletes | 06 Feb 2025 | 00:11:04 | |
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: | |||
| The Importance of Calcium for High School Athletes | 23 Jan 2025 | 00:11:05 | |
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: | |||
| Fueling Athletes: Tackling Eating Challenges, Social Pressures, and Body Image with Leah | 10 Jan 2025 | 00:21:59 | |
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. | |||
| Fueling Your High School Athlete – Tools for Parents | 13 Dec 2024 | 00:28:02 | |
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.
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| Fueling for Summer Camps: What to Eat, When to Eat, and Why It Matters | EP40 | 17 Jul 2025 | 00:16:03 | |
Headed to summer sports camp? Don’t let poor nutrition or dehydration hold you back. Stephanie shares exactly what to eat and drink before, during, and after camp to keep your energy up and your performance sharp. From fast, carb-packed breakfasts to smart hydration strategies and recovery snacks, you’ll learn how to fuel like a pro, without overthinking it. Whether you're heading to a college ID camp, club event, or grueling preseason, this episode is your go-to guide for peak performance.
Resources & Links
Join my community! Follow me on Instagram @highschool.athlete.nutrition
Episode highlights: (1:12) Fueling strategy for summer camps (2:27) Why skipping meals hurts performance (2:50) Quick and powerful breakfast ideas (4:40) Your snack strategy for long days (6:20) Building a powerhouse lunch (8:25) Staying hydrated throughout the day (9:54) How much to drink and when (10:46) What to eat and drink after camp (12:34) Spot-check: Are you hydrated enough? (13:46) Why post-camp snacks matter (14:46) Final tips: prep, listen, sleep | |||
| Protein Myths and Truths. What Athletes Need to Know! | 03 Jul 2025 | 00:10:49 | |
High School Athlete Nutrition Podcast – Episode #39 Protein Myths and Truths: What Athletes Need to Know In this episode, we’re talking all about protein 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
Resources & Links
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.nutrition
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| Breakfast for Champions: Why the First Meal Matters | 19 Jun 2025 | 00:11:25 | |
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
Resources & Links
"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.nutrition | |||
| Key Hydration Tips for Athletes | EP 45 | 25 Sep 2025 | 00:15:52 | |
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 | |||
| Back to School Q&A | EP44 | 11 Sep 2025 | 00:21:50 | |
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 | |||
| High Energy Foods For Athletes | EP43 | 28 Aug 2025 | 00:08:59 | |
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: | |||
| Fueling Success on a Plant-Based Diet: Tips for Teen Athletes | EP42 | 08 Aug 2025 | 00:12:19 | |
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.
Resources & Links
Join my community! Follow me on Instagram @highschool.athlete.nutrition
Episode highlights: (1:37) What “plant-based” really means | |||
| Struggling with Energy, Periods, or Pre-Practice Snacks? Your Top Athlete Nutrition Questions Answered! | EP41 | 31 Jul 2025 | 00:12:43 | |
Are you skipping breakfast, relying too much on protein powders, or wondering how to get your period back while staying game-ready? In this packed Q&A episode, host Stephanie answers your most common nutrition questions straight from Instagram. She shares smart, doable tips for starting small with breakfast, choosing protein from whole foods, and building pre-practice snacks that actually work. Plus, she covers the real impact of underfueling on your menstrual cycle and performance, and how a few changes can get your energy, strength, and focus back. Whether you’re an athlete who’s overwhelmed or just curious what “eating right” really looks like for your sport, this episode is a goldmine of practical advice.
Resources & Links
Join my community! Follow me on Instagram @highschool.athlete.nutrition
Episode highlights: (1:49) Is breakfast really that important? (4:12) How to get more protein without powders (5:34) Best pre-practice snacks for energy (6:57) How to get your period back as an athlete (9:43) Is chocolate milk actually a good recovery drink? (10:35) How much and how often should I eat for performance? | |||
| Fueling for the Holidays: A Guide for Athletes | Ep 49 | 20 Nov 2025 | 00:12:16 | |
"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. Resources & Links Join my community! Follow me on Instagram @highschool.athlete.nutrition Have a question or topic idea? Message me here | |||
| Key Snack Times for Athletes | EP 48 | 06 Nov 2025 | 00:18:13 | |
"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! Resources & Links
Have a question or topic idea? Message me here: https://smnutritionrd.com/contact | |||
| Fuel Over Fear: Why Athletes Need Carbs | EP 47 | 23 Oct 2025 | 00:14:08 | |
"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. Resources & Links
2:36 Understanding the Importance of Carbs | |||
| Fueling for Performance: Athlete Nutrition Q&A | EP 46 | 09 Oct 2025 | 00:15:42 | |
"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. 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
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
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| Do you need a mid workout snack? | Ep 52 | 09 Apr 2026 | 00:12:51 | |
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| Nutrition for Female Athletes | EP 51 | 05 Feb 2026 | 00:22:04 | |
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
Resources & Links
Join my community! Follow me on Instagram @highschool.athlete.nutrition | |||