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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

9:32

Sports Snippets: Nutrition For Soccer Players

High School Athlete Nutrition ·

2026/10/02

High School Athlete Nutrition PodcastSports Snippets Series (Soccer) Key Topics: Fueling trainings at different times How to fuel for pre-workout, during workout, and post workout to optimize recovery How to fuel differently for tournament weekends Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread

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26:30

Key Nutrients Every Athlete Needs for Strong Bones,...

High School Athlete Nutrition ·

2026/09/24

High School Athlete Nutrition Podcast – Episode #62Key Nutrients Every Athlete Needs for Strong Bones, Endurance, and Performance Vitamins and minerals may seem small, but they play a huge role in your performance. In this episode, Stephanie and Katie break down the key nutrients athletes need to support strong bones, healthy blood volume, endurance, recovery, and overall performance. They will cover energy intake, calcium, vitamin D, protein, iron, vitamin B12, and hydration. Plus they

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23:14

The Energy Deficiency Silently Hurting Athletes

High School Athlete Nutrition ·

2026/08/27

High School Athlete Nutrition Podcast – Episode #60The Energy Deficiency Silently Hurting Athletes This episode dives into relative energy deficiency in sport (REDs), exploring its signs, symptoms, causes, and prevention strategies. Perfect for athletes, parents, and coaches, it emphasizes the importance of proper fueling for optimal performance and long-term health. Key Topics What is REDs and its impact on health and performance Signs and symptoms of underfueling in athletes Common

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23:03

Back to school fueling tips for athletes

High School Athlete Nutrition ·

2026/08/13

High School Athlete Nutrition Podcast – Episode #59Back to school fueling tips for athletes Key Topics Working through common fueling challenges Quick breakfast options How to build a strong lunch to energize training Staying hydrated Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!

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23:03

The Truth About Fat: Why athletes need fat to perform...

High School Athlete Nutrition ·

2026/07/31

High School Athlete Nutrition Podcast – Episode #58The Truth About Fat: Why athletes need fat to perform better Today we are tackling a topic that still gets way too much confusion and fear… fats. We are covering essential fats: what they are, why your body needs them, and how the right ones can actually improve your performance, focus, and recovery. Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here -

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18:30

Hydration for High School Athletes

High School Athlete Nutrition ·

2026/07/16

High School Athlete Nutrition Podcast – Episode #57Hydration for High School Athletes In this episode, Stephanie and Katie dive into effective hydration practices tailored for high school athletes navigating rising temperatures. They share practical tips on when, what, and how much to drink before, during, and after training, emphasizing the importance of electrolytes and food choices to optimize performance and wellbeing. Key Topics The critical role of hydration and electrolytes in

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22:14

Nutrition during tryouts!

High School Athlete Nutrition ·

2026/07/02

High School Athlete Nutrition Podcast – Episode #56 Nutrition during Tryouts! Join your Registered Sports Dietitians Steph and Katie as they break down how to fuel during crazy competition weekends on a few tips about traveling for vacation. Tools we mentioned: Pre Training Fuel Podcast Episode Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your

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26:16

Nutrition for Tournament and Travel Weekends

High School Athlete Nutrition ·

2026/06/18

High School Athlete Nutrition Podcast – Episode #55Nutrition for Tournament and Travel Weekends Join your Registered Sports Dietitians Steph and Katie as they break down how to fuel during crazy competition weekends on a few tips about traveling for vacation. Connect with us Stephanie | @highschool.athlete.nutrition Katie | @nutrition.at.play Have a question or topic idea? Message us here If you found this episode helpful, please share it with your teammates, coaches, or fellow parents

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13:20

Athlete Nutrition for wisdom teeth recovery

High School Athlete Nutrition ·

2026/06/05

High School Athlete Nutrition Podcast – Episode #54Athlete Nutrition for wisdom teeth recovery! In this episode, registered dietitians Stephanie and Katie share practical strategies to optimize nutrition for high school athletes. They discuss the dreaded wisdom teeth removal! Here they go into how to keep fed and energized the days after the procedure, and creative meals that require less chewing. Key Topics Staying fueled when your jaw is sore, knowing it is okay to move it and use it

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28:39

Be the snack rebel! Athlete Nutrition Q&A

High School Athlete Nutrition ·

2026/05/21

High School Athlete Nutrition Podcast – Episode #53Be the snack rebel! Athlete Nutrition Q&A In this episode, registered dietitians Stephanie and Katie share practical strategies to optimize nutrition for high school athletes. They discuss meal planning, snacking on busy days, handling school food rules, fueling during competitions, and embracing "soul foods" without guilt. Key Topics How to plan quick, shelf-stable snacks for busy afternoons, especially between school and

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12:51

Do you need a mid workout snack? | Ep 52

High School Athlete Nutrition ·

2026/04/09

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22:04

Nutrition for Female Athletes | EP 51

High School Athlete Nutrition ·

2026/02/05

Nutrition for Female Athletes | EP 51In 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 CelebratingNational Girls and Women in Sports Day Key Nutrients for Performance Real Life Application of

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15:47

Level Up Fueling challenge (FREE) | EP 50

High School Athlete Nutrition ·

2026/01/08

Level Up Fueling challenge (FREE) | EP 50In this episode, we’re talking all about simple changes you can make to elevate your nutrition plan — what to eat, when to eat it, and how it can impact your performance on the field, court, or track. Key Topics Covered What energy sources are best for athletes Timing of snacks before, during and after training The key aspects to staying hydrated Resources & Links FREE Level up Challenge -Join here Join the Academy. Your online sports

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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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