Spring break often brings a change of pace for high school athletes. Some athletes are traveling for tournaments or training camps, while others may be visiting family, going on vacation, or simply taking a break from their usual practice schedule. With travel, different routines, and changes in activity levels, it can be challenging to stay consistent with nutrition. The key is learning how to adjust your fueling strategy while keeping your body energized and ready to perfor

Core nutrition message:  Health includes nourishment, satisfaction, and flexibility. Nutrition education to include: Adequate energy intake supports mental and physical health Enjoyment and satisfaction reduce overeating long-term Health markers extend beyond weight (energy, labs, digestion, mood) Signs your nutrition habits are working: Steadier energy Less food guilt Fewer cravings More confidence around food Takeaway:  The healthiest approach is the one you can maintain ye

When work or school provides structure, eating can feel predictable and manageable. Meals happen at familiar times, snacks are planned, and routines support consistency. Then the weekend hits—or the holiday season—and suddenly everything feels off. Late mornings, social plans, travel, special foods, and unstructured time can make people feel like they’re “doing nutrition wrong.” Your routine changing doesn’t mean your nutrition has failed.  It just means your structure needs

The holidays — especially Thanksgiving — are a time for family, food, and fun. But if you’re a student athlete, they can also bring a little anxiety about nutrition, training, and staying on track with your performance goals. Good news: you can absolutely enjoy your favorite holiday foods and  fuel your body like an athlete. Here’s how to approach eating during the holidays so you feel your best, stay energized, and return to training ready to perform. Remember: One Meal Won’

Halloween is a fun time filled with costumes, parties, and—of course—candy! But if you’re mindful about your blood sugar or overall health, this sugar-filled holiday can feel tricky to navigate. The good news is you can enjoy your favorite treats this season while still fueling your body for your goals! Here’s how to keep balance during Halloween and beyond:  1. Pair Candy with Protein or Healthy Fats Instead of eating candy on an empty stomach, pair it with foods that help s

Traveling for competition often means grabbing meals at airports, hotels, or restaurants instead of your usual kitchen. While this can feel challenging, eating out doesn’t have to throw off your performance nutrition plan. With a little strategy, you can make choices that keep you fueled, recovered, and ready to perform. Think in Building Blocks When looking at a menu, break it down into performance “building blocks”: Carbohydrates – for energy (rice, potatoes, pasta, bread,