High School Athlete Nutrition (Stephanie Militano | Registered Sports Dietitian)

On this episode of High School Athlete Nutrition Stephanie is breaking down the importance of a solid nutrition plan for athletes, what nutrients are most important, and what snacks are essential for your success.

Want more support with your fueling plan? Schedule a free chat with me to share your goals, challenges, and begin taking the next steps to a stronger nutrition strategy. For more information on building your fueling plan I invite you to visit my website at www.smnutritionrd.com.

Join Stephanie as she breaks down the five nutrition foundations every athlete should focus on to improve their game.

Are you looking for more support with your fueling plan? Schedule a free chat with me to share your goals, challenges, and begin taking the next steps to a stronger nutrition strategy.

For more information on building your fueling plan I invite you to visit my website at www.smnutritionrd.com.

This week I am talking about the first meal of the day… Breakfast. Why is it so important? How can we use this meal to boost your performance? Plus, I am sharing some of my favorite options for when you are on the run and need some quick fuel.

Learn more about the Academy and the tools that are there to help you build your fueling plan!

For more tools resources to help you build your fueling plan please visit my website at www.smnutritionrd.com.

We are talking all about the power of having a pre workout snack. When, what, and how do you get your body used to eating so close to training? To focus on your pre training fuel check out the Academy! This is your go to resource for fueling videos, handouts, fueling guides and more! Please visit my website at www.smnutritionrd.com/Academy to learn more.

Episode resources:

1. Academy your online nutrition resource library
2. Free Game Day Nutrition Checklist

It’s back to school time which means it is time to rethink your fueling plan to adapt to your school and training schedule. After listening to this episode, take some time today to write out a quick plan. What are a few breakfast options? What can you eat for lunch? Are there specific snacks you want to bring to school?

This summer I am offering a special Back to school fuel Academy. This is your summer fueling program with the tools, resources, and support you need to build a strong fueling plan for the fall season. Learn more by visiting www.smnutritionrd.com/backtoschool. 

Episode resources:

1. Back to school fuel
2. Episode three: Let’s talk breakfast
3. Episode four: The power of pre training snacks 

On this episode of High School Athlete Nutrition I am joined by fellow sports dietitian Lexi Moriarty to answer the question… What is RED-S? Lexi and I talk about Relative Energy Deficiency in Sport, the signs, symptoms, and how to work on your nutrition to end the cycle of under-fueling.

For more information on building your fueling plan or to schedule a free discovery call I invite you to visit my website at www.smnutritionrd.com.

Episode Resources:

Follow Lexi on Instagram

Mind your Fitness Podcast

Staying hydrated is an important part of your game. When you are hydrated you are faster, more focused, and are able to play at your best. I hope during this episode you had a water bottle close or got up to grab something hydrating!

Do you want to learn more about building your fueling and hydration 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 strategy.

For more information on building your fueling plan and scheduling your free discovery call please visit www.smnutritionrd.com.

Dr. Kailee Karst joins us to share her vast knowledge on menstrual cycles and the importance of understanding how to fuel and train around your cycle.

If you found this episode interesting and helpful, please visit Kailee’s website for her new book Eating & Moving for your cycle and give her a follow on instagram!

Resources:

1. Website: Eating & Moving for Your Cycle
2. Kailee's Instagram
3. Episode 6: Breaking down Relative Energy Deficiency in Sport (RED-S) with Lexi Moriarty, MS, RD, CSSD

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

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 strategy.

For more information on building your fueling plan I invite you to visit my website at www.smnutritionrd.com. 

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:

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

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 fueling plan I invite you to visit my website at www.smnutritionrd.com.

Resources:

1. Elite fuel 1:1 coaching
2. Academy online course
3. Episode 9: Building a strong performance plate

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 are ready to 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 designing these tools was to give you all of the access and resources you will need to make 2024 your strongest year.

To be one of the first to access the holiday deals, join the Nutrition Huddle Newsletter!

You will be the first to know when the Black Friday deal are available.

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 was to give you all of the access and resources you will need to make 2024 your strongest year.

Take advantage of these amazing fueling tools now through Cyber Monday!

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:

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

Join me as I answer the questions from my Instagram community! You all asked great questions! Here we go.

Resources:

1. Academy: online nutrition course
2. Episodes to build on this episode
   • 3 Simple Tips to Help you Stay Hydrated
   • Game day fuel

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

1. Academy: online nutrition course
2. Episodes to build on this episode
1. 3 Simple Tips to Help you Stay Hydrated
2. Let's talk breakfast!

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

Let’s answer some questions about becoming a dietitian!

Resources:

1. Work with me
2. Academy of Nutrition and Dietetics

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

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:

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

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!

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

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:

1. 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) PMID: 37752011
2. Episode 6: Pre workout episode
3. Episode 9: Performance plate episode

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:

1. Performance plate episode