In this episode of The Sports Nutrition Playbook, sports dietitian Amy Goodson breaks down the transformative benefits of personalized nutrition counseling for teen athletes. Amy explains how this tailored approach, designed around an athlete’s age, body composition, sport, goals, and training demands, can optimize performance, support lean muscle development, enhance recovery, and reduce injury risk. She highlights the vital role of a sports dietitian in creating individualized eating plans,...

In this episode, sports dietitian Amy Goodson and Dr. Jason Mogonye discuss how puberty affects athletic performance in male teen athletes. They explore key growth milestones, the role of testosterone in muscle development, and the age at which boys can expect significant muscle growth. The episode covers appropriate strength training for this stage, how to prevent injuries during growth spurts, and why some athletes may experience delayed growth compared to their peers. Additionally, they hi...

In this episode, Amy dives into the critical role nutrition plays during puberty for teen male athletes, a time marked by rapid physical and mental changes. She highlights five key nutrients—protein, calcium, iron, carbohydrates, and healthy fats—that are essential for supporting muscle growth, bone development, energy needs, and overall performance. With increased demands from both growth and intense physical activity, Amy emphasizes the importance of proper fueling and recovery strategies t...

In Episode 38 of The Sports Nutrition Playbook podcast, host Amy sits down with Dr. Jane Chung to explore the complexities of Relative Energy Deficiency in Sport (RED-S) and its impact on female athletes. They dive into the key differences between RED-S and the Female Athlete Triad, explaining how each condition uniquely affects young female athletes. Dr. Chung shares insights from her practice on the early warning signs of these conditions and the serious long-term health consequences if lef...

In episode 37 of The Sports Nutrition Playbook podcast, Amy dives into how puberty uniquely impacts young female athletes. She explores the typical age range for puberty onset, highlighting the physical and hormonal changes, including increased body fat and growth spurts. These transformations can affect both athletic performance and body image, so it's important for parents, coaches, and athletes to understand and adapt to these changes. She discusses the risks of unhealthy eating patterns t...

In this episode, Amy is joined by Clint Wattenberg to explore successful weight-cutting strategies for wrestlers, focusing on the critical role of nutrition throughout the wrestling season. Clint shares his extensive experience working with wrestlers, the UFC, and other weight-class athletes, shedding light on common nutritional mistakes and offering actionable strategies to optimize performance and recovery. They cover everything from pre-season weight management to in-season fueling, weigh-...

In this episode, Amy dives into the critical importance of proper nutrition for young athletes, emphasizing why under-fueling can be a major roadblock to peak performance. Amy explores the detrimental effects of inadequate fueling, from diminished energy and slower recovery to increased injury risk and cognitive decline. With under-fueling being a common issue, she identifies five key areas where young athletes often fall short: pre-workout, breakfast, mid-day snacks, post-workout, and weeken...

In episode 32, we discussed whether teen athletes should take creatine, exploring the existing research, safety considerations, the importance of third-party testing, and some fundamental dietary tips. Building on that, Sports Dietitian Joel Totoro and I delved deeper into the practical aspects of creatine supplementation, including the appropriate dosage, timing, potential reasons to discontinue use, hydration requirements, and the importance of a balanced diet with adequate protein for opti...

In this episode of The Sports Nutrition Playbook, Amy delves into the essential role of protein in athletic performance. She begins by discussing how to determine your protein needs, providing general guidelines for athletes to follow. Amy then explains the importance of distributing protein intake evenly throughout the day. She also provides practical examples of protein-rich meals and snacks to include at different times of the day.Amy continues by emphasizing the importance of choosing hig...

In this episode, we dive deep into the world of creatine and its relevance for teen athletes with Joel Totoro, an esteemed Sports Dietitian and Director of Sports Science at Thorne HealthTech. Joel begins by explaining what creatine is, how it functions in the body, and its natural occurrence in foods like meat and fish. Joel then sheds light on the well-documented benefits of creatine supplementation for adults, highlighting its proven efficacy.We shift focus to the research on creatine use ...

In this episode of The Sports Nutrition Playbook, we dive into the essential strategies for fueling athletes who play multiple summer sports. Amy starts by emphasizing the importance of hydration, especially in the summer heat, and discusses the effects of dehydration on performance and health. Next, she addresses the challenge of fueling when athletes aren't hungry, exploring reasons for appetite changes and providing strategies like small, frequent meals, easy-to-digest foods, and nutrient-...

In this episode, host Amy Goodson sits down with Dylan Stubbe, a seasoned strength coach at Performance Course, to discuss the significance of summer strength and conditioning programs for youth and teen athletes. They delve into why these programs are essential for young athletes' development and how they lay a strong foundation for athletic performance and injury prevention. Dylan shares insights on the key training components that Performance Course emphasizes during their summer programs,...

In this episode of The Sports Nutrition Playbook, Amy unveils five strategies for elevating your summer workout routine and maximizing success. She explores the importance of fueling up before morning workouts, emphasizing the significance of pre-workout nutrition for sustained energy and performance. She also dives into the critical phase of post-workout recovery, hydration, creating a summer eating schedule, and rest.Tune in to this episode to discover the 5 game-changing strategi...

In this episode of The Sports Nutrition Playbook, host Amy engages in a deep conversation with guest Chelsea Burks about the vital task of maintaining mental sharpness during the off-season. They delve into the multifaceted challenges athletes encounter in preserving cognitive acuity when the regular season winds down. Exploring the various techniques and skills athletes can employ to stay mentally sharp during periods of downtime. From mindfulness practices to visualization exercises, Amy an...

In this episode, Amy dives into the 80/20 Rule, a fundamental principle in athlete nutrition. This rule advocates for consuming 80% of calories from whole, nutrient-dense foods while allowing 20% from less nutrient-dense, indulgent options. She explores the pivotal role of nutrient-rich foods (the 80%) in supporting athletes' performance and overall health. Amy provides real-life examples of meals and snacks that align with the 80% category. She then discusses the psychological and...

In this episode, host and registered dietitian Amy Goodson teams up with MLB Strength Coach Jose Vazquez to uncover the secrets behind building strength, power, and endurance in baseball players of all levels. Drawing from their six-year collaboration with the Texas Rangers, Amy and Jose delve into the nuances of optimizing nutrition and training for peak performance on the diamond. Jose shares insights from his extensive background as a strength coach in professional baseball, shedding...

In this episode, Amy delves into the crucial role of nutrition in enhancing strength and power for football athletes. Emphasizing the need for consistency, she outlines a strategic approach to fueling the body effectively throughout the day. From prioritizing a high-calorie breakfast to integrating protein-rich snacks, Amy highlights key steps to optimize performance. Additionally, she will address common fueling gaps and suggest filling them with nutrient-dense options. Her comprehensive...

In this episode, Amy is joined by Hillary Seiler who sheds light on her mission to educate college and professional athletes about managing the money they earn from sports.  With the recent changes allowing high school athletes to earn NIL (Name, Image, Likeness) money in over 30 states, Hillary discusses crucial considerations for parents faced with this newfound opportunity. From understanding the legal implications to guiding their young athletes in making responsible financial...

In this episode, we delve into the crucial link between picky eating habits and athletic performance among young athletes. Amy explains how being a picky eater can significantly impact an athlete's ability to perform at their best. From energy deficiency to micronutrient deficiencies and inadequate protein intake, the repercussions of restricted diets are profound. Insufficient calorie intake can impair stamina and endurance, while micronutrient deficiencies increase the risk of injuries....

In this episode, we delve into the vital role of sports nutrition in baseball with renowned baseball coach, Jim Schlossnagle, as he shares his journey and insights.  Coach Schlossnagle elaborates on the transformative impact of focusing on nutrition, highlighting improved performance and overall player well-being. He discusses the top benefits of sports nutrition for baseball athletes of all ages, emphasizing the importance of proper fueling for peak performance. Reflecting on his...

In this episode of The Sports Nutrition Playbook, Amy breaks down the vital components of fueling young athletes during tournament seasons, providing a comprehensive guide for optimal performance. Tournaments demand a strategic approach to nutrition and hydration to ensure athletes remain at their peak, especially during critical final games or matches. The episode emphasizes the importance of pre-tournament planning, urging athletes and their support teams to start fueling days before the...

In this episode of The Sports Nutrition Playbook, Amy engages in a thought-provoking conversation with Haleigh Fisher, MS, LPC of Trailhead Counseling DFW, shedding light on the intricate world of managing mental stress in young athletes. The episode dives into various aspects, exploring the challenges faced by youth and teen athletes and offering practical strategies for parents and coaches to provide effective support. The discussion kicks off by addressing the significant mental and...

In this episode, we delve into the often overlooked facets of an athlete's journey – goal setting. While body composition goals are a common starting point, we explore why altering body composition should align with an athlete's training and recovery cycles. Next, we shift our focus to Health Goals, discussing lifestyle changes that can enhance an athlete's overall well-being. From getting more rest for increased energy levels to addressing vitamin deficiencies and regulating menstrual...

Get ready for an exhilarating episode as we gear up to launch the highly anticipated Instagram account for The Sports Nutrition Playbook, going live in January 2024! In this special episode, we're pulling back the curtain to introduce you to the brilliant minds behind the scenes – our team of seasoned sports dietitians. Join us as we sit down with each dietitian to delve into their backgrounds, unravel the stories that led them to become sports dietitians, and uncover the passion that fuels...