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PODCAST

High School Athlete Nutrition

Stephanie Militano | Registered Sports Dietitian

Welcome to the High School Athlete Nutrition Podcast! Whether you"re 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, a registered sports dietitian, as she dives 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

health & fitness nutrition

All Episodes

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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18:48

It is National Eating Disorder Awareness (NEDA) week

High School Athlete Nutrition ·

2024/02/29

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: National Eating Disorders Association NEDA SM Nutrition Elite Fuel 1:1 Nutrition Coaching

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24:00

Q&A: picking eating, fueling for long training,...

High School Athlete Nutrition ·

2024/02/19

This episode I am answering your fantastic questions! We are talking about picky eating, periods, tournament fuel and more!Resources: Work with me Episodes recommendations: Fueling foundations for high school athletes Breaking down Relative Energy Deficiency in Sport (RED-S) Game day fuel

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13:39

My story and journey to becoming a Registered Sports...

High School Athlete Nutrition ·

2024/02/01

Let’s answer some questions about becoming a dietitian! Resources: Work with me Academy of Nutrition and Dietetics

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30:29

Starting your recruitment journey with Allison Roberts

High School Athlete Nutrition ·

2024/01/18

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

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11:24

New Year's Commitments

High School Athlete Nutrition ·

2024/01/04

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 Academy: online nutrition course Episodes to build on this episode 3 Simple Tips to Help you Stay Hydrated Let's talk breakfast!

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19:03

Q&A: Iron, tournament fuel, and cramping

High School Athlete Nutrition ·

2023/12/21

Join me as I answer the questions from my Instagram community! You all asked great questions! Here we go. Resources: Academy: online nutrition course Episodes to build on this episode 3 Simple Tips to Help you Stay Hydrated Game day fuel

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16:06

Supplements 101

High School Athlete Nutrition ·

2023/12/07

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: Academy:Your online course and hub for performance nutrition NSF Certified for Sport FDA Supplements 101

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12:26

Eating after dinner. Yes or no?

High School Athlete Nutrition ·

2023/11/23

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

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9:14

Holiday fueling tips for athletes

High School Athlete Nutrition ·

2023/11/09

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 arereadyto 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

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24:01

College athletics & The Autoimmune Athlete with Amy...

High School Athlete Nutrition ·

2023/10/26

Join collegiate athlete and Founder of The Autoimmune Athlete, Amy Schwem and I as we talk about her road to recruitment, experience on campus, and her motivation to build a community for athletes with autoimmune diseases. The Autoimmune Athlete Website | Instagram

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16:47

Game day fuel

High School Athlete Nutrition ·

2023/10/12

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

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19:42

There is nothing worse than bloating and gut trouble...

High School Athlete Nutrition ·

2023/09/28

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: Elite Fuel 1:1 Coaching: Get started with a free discovery call today! The Thermic Effect of Food: A Review PMID: 31021710. Probiotics

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14:13

Building a strong performance plate

High School Athlete Nutrition ·

2023/09/14

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

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