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PODCAST

High School Athlete Nutrition

Stephanie Militano & Katie Syvarth

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

health & fitness nutrition

All Episodes

12:19

Fueling Success on a Plant-Based Diet: Tips for Teen...

High School Athlete Nutrition ·

2025/08/08

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

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12:43

Struggling with Energy, Periods, or Pre-Practice...

High School Athlete Nutrition ·

2025/07/31

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

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16:03

Fueling for Summer Camps: What to Eat, When to Eat,...

High School Athlete Nutrition ·

2025/07/17

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

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10:49

Protein Myths and Truths. What Athletes Need to Know!

High School Athlete Nutrition ·

2025/07/03

High School Athlete Nutrition Podcast – Episode #39Protein 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 How much protein do you actually need? Is there such a thing as too much protein? Busting myths about protein Resources & Links Join the Academy. Your online sports nutrition library for athletes and

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11:25

Breakfast for Champions: Why the First Meal Matters

High School Athlete Nutrition ·

2025/06/19

High School Athlete Nutrition Podcast – Episode #38Breakfast 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 What happens if you skip breakfast? The key nutrients to eat for breakfast Quick and easy breakfast options Resources & Links Join the Academy. Your online sports nutrition library

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13:44

Fueling as an athlete with food allergies

High School Athlete Nutrition ·

2025/05/15

High School Athlete Nutrition Podcast – Episode #37Fueling 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 What are food allergies? How can you prepare to stay fueled? My favorite brands Quick snacks to keep you energized. Resources & Links FARE Food allergy research and education - more info on FoodAllergy.org. Join the Academy. Your online sports nutrition library

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22:31

You lost your period. Now what?

High School Athlete Nutrition ·

2025/05/01

High School Athlete Nutrition Podcast – Episode #36You 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 Increasing your fuel Focusing on carbohydrates and essential nutrients Taking advantage of a true rest day Pulling together your fueling plan to get a regular period Resources & Links Join the

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16:22

Fueling for Game Day: What to Eat and When

High School Athlete Nutrition ·

2025/04/17

Join me as we talk game day fuel - pre game meals, snacks, and recovery fuel.Resources: Join the Academy FREE Game Day Nutrition Checklist

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17:57

Power Snacks for Athletes

High School Athlete Nutrition ·

2025/04/03

Let's talk about snacks that are packed with fuel to help you energize your game.Resources: Join me in the Academy! Your stop for the tools you need to build a strong fueling plan. Grab your Ultimate Snack List for athletes here! Check out 88 Acres for nut free snacks and seed butters.

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17:42

Nutrition Q&A

High School Athlete Nutrition ·

2025/03/06

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: Performance plate podcast Academy: Sports Nutrition Course

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17:05

Navigating Disordered Eating in Athletes – NEDA Week

High School Athlete Nutrition ·

2025/02/20

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

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11:04

Nutrition for Injured Athletes

High School Athlete Nutrition ·

2025/02/06

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: Performance Plate Podcast Episode Ultimate Athlete Snack List

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11:05

The Importance of Calcium for High School Athletes

High School Athlete Nutrition ·

2025/01/23

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: Ultimate Athlete Snack List Let me know what topics you want to hear about!

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21:59

Fueling Athletes: Tackling Eating Challenges, Social...

High School Athlete Nutrition ·

2025/01/10

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.

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28:02

Fueling Your High School Athlete – Tools for Parents

High School Athlete Nutrition ·

2024/12/13

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

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9:38

Recovery Snacks: Why They Matter and How to Choose...

High School Athlete Nutrition ·

2024/11/29

I'm keeping it short and sweet this week with a few tips of fueling after practice.Resources: Ultimate Athlete Snack List Nutrition Playbook

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12:03

The Dinner Dilemma: Practical Solutions for High...

High School Athlete Nutrition ·

2024/11/16

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: Performance plate episode

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21:25

Red flags for Relative Energy Deficiency in Sport (REDs)

High School Athlete Nutrition ·

2024/09/19

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: 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) PMID: 37752011 Episode 6: Pre workout episode Episode 9:Performance plate episode

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35:26

Maximizing sleep for performance with Bella Wright,...

High School Athlete Nutrition ·

2024/08/01

This episode Bella Wright, an amazing sleep researcher, and I are talking about how you can work on your sleep routine to improve your game.Contact Bella: Instagram | Tiktok

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16:16

Fueling for summer camps

High School Athlete Nutrition ·

2024/07/04

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!

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