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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

12:16

Fueling for the Holidays: A Guide for Athletes | Ep 49

High School Athlete Nutrition ·

2025/11/20

"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 the Academy Free Game Day Nutrition Checklist Join my community! Follow me on Instagram @highschool.athlete.nutrition Have a question or topic

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18:13

Key Snack Times for Athletes | EP 48

High School Athlete Nutrition ·

2025/11/06

"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 Fuel Her Game: Female Athlete Nutrition Workshop Nov. 15:

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14:08

Fuel Over Fear: Why Athletes Need Carbs | EP 47

High School Athlete Nutrition ·

2025/10/23

"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

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15:42

Fueling for Performance: Athlete Nutrition Q&A | EP 46

High School Athlete Nutrition ·

2025/10/09

"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 -

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15:52

Key Hydration Tips for Athletes

High School Athlete Nutrition ·

2025/09/25

Do you struggle to drink enough water or just flat-out dislike it? You're not alone. In this episode,hosttackles 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

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21:50

Back to School Q&A | EP44

High School Athlete Nutrition ·

2025/09/11

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

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8:59

High Energy Foods For Athletes | EP43

High School Athlete Nutrition ·

2025/08/28

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

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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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