College was a big transition, and Katie opens up about the fear and anxiety that she’s dealt with for years. She explains how going back to the basics and focusing on the process allowed her to reach higher heights. We’ve previously tackled the topics of fueling before, during and after workouts, which are the perfect complements to this episode. Nutrition services are provided via telehealth to clients in states where Victorem Performance Nutrition dietitians are licensed, including Texas and Illinois.

The Fueled Gymnast Academy for teams

Olivia specializes in athletes’ mental health, sport psychology and eating disorders. We start off by discussing our own experiences with mindset challenges as former athletes, including navigating injuries and identity shifts as we moved away from competitive sports. Olivia shares how she helps athletes overcome challenges such as eating disorders, anxiety, depression, and injury recovery to perform better in sports and life. We highlight some of the social pressures high school and college unimeal reviews athletes face that make them particularly susceptible.

Nuts, nut butter, eggs and low-fat dairy are filling options that aren’t too heavy. If your athlete responds better to someone other than mom or dad or has performance goals that include weight management, schedule a consultation with a sports dietitian. Young individuals appear to have the same capacity as adults to deal with thermal loads and exercise-tolerance time during exercise in the heat. However, the mechanisms by which young individuals dissipate heat loads during exercise differ from those of adults (Falk & Dotan, 2008). Children and adolescents appear to rely more on peripheral blood redistribution (radiative and conductive cooling) rather than sweating (evaporative cooling) to maintain thermal equilibrium (Barnes et al., 2019; Falk & Dotan, 2008).

Collagen 101 + Supplement Suggestions with Lindsey Cortes, RD

View global leaderboards, see how your lifts compare to other athletes like you and set real-time goals on any lift. Your programming, your coach, and your training data is right in your pocket. Within the Gymnastics Method programs, and exercises there are opportunities for both bulking and losing weight. The muscles in your abdomen, lower back, hips and pelvis — the core muscles — are your body’s support system.

Fast Fueling Facts: Pre + Post Training Sports Nutrition

In particular, pay attention to the omega-3 fatty acids found in fatty fish. These are especially critical for a teenage athlete because they are essential for brain health and mental focus on and off the field. Let’s cover what each of these nutrients is and the foods that contain them, starting with carbohydrates (carbs, for short). Thousands of athletes have improved their health and performance through our personalized coaching. Accredited Sports Dietitian and researcher with 20 years of experience working with endurance and ultra-endurance athletes. Check out Voice In Sport (VIS) where both Elise and I support female athletes.

Fuel for Victory

Marina talks about what makes SPRHRA clothing unique, as well as the importance of proper fitting and feeling clothing for peak performance. This episode of the Female Athlete Nutrition podcast is with Olympic Trials qualifier and registered sports dietitian Kelsey Pontius. Kelsey recently competed in the 2024 US Olympic Marathon Team Trials, and comes on the podcast to share about her nutrition and athletics journey. Growing up playing soccer, Kelsey credits this background to her ability to remain injury free as a runner, allowing her to ascend to an elite level.

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We chat about continuous glucose monitors for healthy and unwell populations, as well as tips on how most of us should think about blood sugar spikes, fluctuations, and CGMs. Whitney emphasizes the need for compassion, validation, and the utility of resources like guided worksheets to improve one’s relationship with their body. They discuss common struggles like the female athlete triad, strategies for maintaining a positive body image, and the role of supportive teams in the healing process.

Lunch Ideas for Teenage Athletes from a Sports Dietitian

• Experts at the Center for Young Athletes are leaders in their field who lecture nationally and internationally.
• We talk about Jen’s experience dealing with chronic Lyme disease, the signs and symptoms that led to her diagnosis, and her management strategies.
• We discuss some of the body image and weight gain challenges she faced, and how ultimately her desire to stay injury free and enjoying the sports she loved motivated her recovery.
• Younger populations have the potential for greater performance enhancement through maturation and experience in their sport, along with adherence to proper training, nutrition and rest regimens.
• We do a brief blood sugar 101, talking about healthy responses to exercise as well as disorders like diabetes and glycogen storage disease, the condition affecting my son.
• Being physically active helps children, adolescents, and young adults to be healthy and strong.

Imagine being an age where you’re burning triple your daily calories and spending half the day training and exercising. Your muscles are still developing and need premium fuel to perform properly. This situation describes where your youth athlete currently is in their development.

Workout When You Want, How You Want

We discuss JaNay’s recruiting journey, with advice to listeners about choosing the right college. This episode of the Female Athlete Nutrition podcast is with professional Ironman triathlete Dede Griesbauer. Dede shares her remarkable story from an NCAA DI swimming career to working on Wall Street. Over a decade later, she returned to competitive sport and became a professional Ironman triathlete aged 35.

This recommendation excludes the clinical use of dietary supplements (e.g., calcium, iron, vitamin D) when taken under appropriate guidance from suitably qualified health professionals (e.g., a medical practitioner, sports dietitian). Apart from issues related to safety, the use of supplements in developing athletes overemphasizes their ability to manipulate performance. Younger populations have the potential for greater performance enhancement through maturation and experience in their sport, along with adherence to proper training, nutrition and rest regimens. It can also be argued that discouraging the use of dietary supplements downplays the win-at-all-costs mentality and sets an important example for young athletes.

What to Eat Before Track Meet: Fueling Tips for Athletes

Finally, the conversation addresses the nuanced decisions around exercise during recovery from disordered eating and emphasizes the multifaceted support required for healthy, successful athletes. This episode of the Female Athlete Nutrition podcast is with sports medicine physician Dr. Efren Caballes, a Boulder-based sports doctor currently working with many professional athletes, primarily runners. He is also the co-host of the Ready To Run podcast, helping individuals navigate injuries and reduce injury risk. Dr. Caballes talks about how and why he came to specialize working with injured athletes, as well as his own athletics journey. We discuss common injuries, and the role of ultrasound and platelet-rich-plasma (PRP) for injury management. Lindsey and Dr. Caballes dive deep into the impact of nutrition on injuries, primarily the connection between underfueling and bone stress injuries, like stress fractures.

The Fueled Gymnast Academy is a small group, virtual sports nutrition program.

In this episode, Lindsey Elizabeth Cortes talks with Dr. Kate Edwards, a physical therapist and orthopedic specialist, about the complexities of nutrition for female athletes and the societal pressures they face. The conversation delves into Dr. Kate’s new app, RUNsource, designed to offer runners comprehensive resources and support. They discuss the significance of having a supportive network for nutrition, mental health, and injury prevention, and how this app can help runners of all levels. The episode also touches on the importance of alternative coping mechanisms beyond running, the science behind common runner injuries, and the need for tailored resources in the athletic world. The duration and intensity of exercise sessions determines carbohydrate (CHO) utilization patterns and refueling requirements.

Teenage athletes wanting to gain an edge over opponents often learn better in a team-based environment and may prefer to discuss topics in a group setting. Instead, choose other carbohydrate-rich foods such as pasta, rice, beans, baked potatoes, and fruit. Grilled chicken or a turkey burger patty are leaner protein options for a pre-exercise lunch.

Jessica also discusses the importance of strength training for athlete longevity and performance, especially amongst the Dallas Cowboy Cheerleaders. She shares an inside look into who the DCC are, their lifestyles as non-professional athletes, the injuries and challenges they face. Young athletes have unique nutritional requirements as a consequence of undertaking daily training and competition throughout this developmental period.

In this episode, sports dietitian Lindsey Cortes chats with Georgia Cass, a strength and conditioning coach specializing in womens rugby. They discuss Georgia’s introductionto the sport, the fundamentals of rugby and importance of a strength coach, iniury, concussioms, and Georgias development of the Power Pitch Protocol, tailored specifically for female rugby players. Lindsey and Georgia explore injury prevention, the importance of proper neck exercises to reduce concussions, and the role of nutrition for this high-intensity high-power contact sport. We talk in depth about working with athletes in aesthetic sports like cheerleading and gymnastics where athletes face additional pressures to look a certain way. We highlight the importance of nutrition and strength training for performance and appearance; if you’re eating and training appropriately, your body will look how it’s meant to.