The Sports Nutrition Playbook – Details, episodes & analysis

In this episode, host Amy Goodson joins us to break down three trending nutrition topics for 2025: raw milk, seed oils, and red dye. She gets real about whether these buzzy food concerns are worth stressing over or just hype. From the safety risks of raw milk to balancing omega fats with smarter oil choices, and even spotting natural alternatives to synthetic food dyes, Amy shares practical advice every athlete can use. Tune in for straight talk on making informed nutrition decisions that fuel your performance and health.

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In Episode 46, host Amy is joined by strength coach Shelby Reichle to explore the vital role communication plays in fostering successful athletic programs. Shelby shares insights on overcoming common communication challenges, offering strategies for athletes and parents to effectively connect with coaches while avoiding common pitfalls. The episode dives into how team coaches can navigate tough conversations with transparency and how support staff, like strength coaches and athletic trainers, can build trust and alignment with coaches, athletes, and parents. Packed with actionable takeaways, this episode is a must-listen for anyone involved in high school sports looking to create stronger, more collaborative relationships.

Resources:
OSU LiFE Sports:

https://lifesports.osu.edu/coach-beyond/explore-our-coaching-resources/

NFHS Learn: 

https://nfhslearn.com/courses/engaging-effectively-with-parents

Shelby’s NHSSCA article: 

https://nhssca.us/building-relationships-with-new-coaches/?mc_cid=4de71b02f8

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In episode 37 of The Sports Nutrition Playbook podcast, Amy dives into how puberty uniquely impacts young female athletes. She explores the typical age range for puberty onset, highlighting the physical and hormonal changes, including increased body fat and growth spurts. These transformations can affect both athletic performance and body image, so it's important for parents, coaches, and athletes to understand and adapt to these changes. She discusses the risks of unhealthy eating patterns that athletes may face under pressure to stay lean, and how proper nutrition during puberty can support growth, hormonal health, and long-term athletic success. Finally, she provides practical advice for parents on how to foster open conversations and guide their daughters through this critical developmental phase with confidence and positivity.

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Amy is joined by Clint Wattenberg to explore successful weight-cutting strategies for wrestlers, focusing on the critical role of nutrition throughout the wrestling season. Clint shares his extensive experience working with wrestlers, the UFC, and other weight-class athletes, shedding light on common nutritional mistakes and offering actionable strategies to optimize performance and recovery. They cover everything from pre-season weight management to in-season fueling, weigh-in nutrition, and hydration tactics during tournaments. Whether you're a high school wrestler or a coach, Clint’s insights provide valuable tips to help you excel on the mat.

Clint Wattenberg, MS, RD, CSCS
Performance Nutrition for Wrestlers Ebook
Instagram: @sportrd_clint
X/Twitter: @SportRd_Clint

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Amy dives into the critical importance of proper nutrition for young athletes, emphasizing why under-fueling can be a major roadblock to peak performance. Amy explores the detrimental effects of inadequate fueling, from diminished energy and slower recovery to increased injury risk and cognitive decline. With under-fueling being a common issue, she identifies five key areas where young athletes often fall short: pre-workout, breakfast, mid-day snacks, post-workout, and weekends. She also discuss practical solutions and food options to help athletes stay energized, healthy, and ready to perform at their best all season long.

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In episode 32, we discussed whether teen athletes should take creatine, exploring the existing research, safety considerations, the importance of third-party testing, and some fundamental dietary tips. Building on that, Sports Dietitian Joel Totoro and I delved deeper into the practical aspects of creatine supplementation, including the appropriate dosage, timing, potential reasons to discontinue use, hydration requirements, and the importance of a balanced diet with adequate protein for optimal performance.

Supplement 3rd Party Testing Gold Standards

• NSF Certified for Sport
  • Website: NSFSport.com
  • Free app: NSF Sport
• Informed Choice/Informed Sport
  • Website: WeTestYouTrust.com
    • Free app: Informed Sport

International Society of Sports NutritionJournal Article:

Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

For blogs and supplement research: 

Thorne.com

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode of The Sports Nutrition Playbook, Amy delves into the essential role of protein in athletic performance. She begins by discussing how to determine your protein needs, providing general guidelines for athletes to follow. Amy then explains the importance of distributing protein intake evenly throughout the day. She also provides practical examples of protein-rich meals and snacks to include at different times of the day.

Amy continues by emphasizing the importance of choosing high-quality protein sources. She discusses the benefits of incorporating a variety of protein sources in your diet and the advantages of pairing protein with other nutrients for energy and muscle recovery. Lastly, Amy covers smart supplementation, explaining when and why athletes might consider protein supplements and offering tips for selecting high-quality, third-party tested products.

For more information on third-party testing, listeners can visit NSFSport.com and WeTestYouTrust.com.

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, we dive deep into the world of creatine and its relevance for teen athletes with Joel Totoro, an esteemed Sports Dietitian and Director of Sports Science at Thorne HealthTech. Joel begins by explaining what creatine is, how it functions in the body, and its natural occurrence in foods like meat and fish. Joel then sheds light on the well-documented benefits of creatine supplementation for adults, highlighting its proven efficacy.

We shift focus to the research on creatine use in adolescent and teen athletes. Joel acknowledges the limited studies, and discusses the potential parallels in effectiveness between adults and younger athletes. While initial findings suggest no adverse effects, Joel emphasizes the need for more extensive research to fully understand creatine's impact on this age group. He also stresses the importance of third-party testing for supplements, ensuring safety and efficacy. Parents, coaches, and athletes alike will gain valuable insights into whether creatine is a suitable option for teen athletes.

Joel Totoro, Sports Dietitian and Director of Sports Science at Thorne HealthTech

Supplement 3rd Party Testing Gold Standards

• NSF Certified for Sport
  • Website: NSFSport.com
  • Free app: NSF Sport

• Informed Choice/Informed Sport
  • Website: WeTestYouTrust.com
    • Free app: Informed Sport

International Society of Sports NutritionJournal Article:

Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

For blogs and supplement research: 

Thorne.com

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode of The Sports Nutrition Playbook, we dive into the essential strategies for fueling athletes who play multiple summer sports. Amy starts by emphasizing the importance of hydration, especially in the summer heat, and discusses the effects of dehydration on performance and health. Next, she addresses the challenge of fueling when athletes aren't hungry, exploring reasons for appetite changes and providing strategies like small, frequent meals, easy-to-digest foods, and nutrient-dense options. She highlights the importance of nutrient-dense snacks, offering practical snack ideas and preparation tips to ensure athletes maintain energy levels throughout the day. Finally, Amy covers nutrient timing, detailing pre-activity, during activity, and post-activity nutrition to optimize performance and recovery.

Tune in for a comprehensive guide to keeping young athletes fueled and hydrated all summer long!

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, host Amy Goodson sits down with Dylan Stubbe, a seasoned strength coach at Performance Course, to discuss the significance of summer strength and conditioning programs for youth and teen athletes. They delve into why these programs are essential for young athletes' development and how they lay a strong foundation for athletic performance and injury prevention. Dylan shares insights on the key training components that Performance Course emphasizes during their summer programs, focusing on building strength, agility, and endurance to ensure athletes are well-prepared for their sports.

Dylan offers advice on balancing intense training with adequate rest, particularly for teens who stay active with individual coaching sessions, biking, swimming, and playing pick-up games with friends. Amy and Dylan discuss the signs and symptoms of overtraining that parents and coaches should watch for and debate whether athletes should train over summer vacations or take the time to rest and recover. 

To Learn More About Dylan and Performance Course, click the links below!

Twitter/X- @dylanstubbeedoo
Performancecourse.com
Twitter/X- PCnowisthetime
YouTube: @PerformanceCourse
Instagram: @PerformanceCourse

To learn more visit @thesportsnutritionplaybook and thesportsnutritionplaybook.com.
Check out our YouTube channel for more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com