Youth-focused Sports Nutrition



Science-based, youth-focused, sports nutrition strategies presented by board certified sports dietitian, Tracy Owens (MPH, RD, CSSD, LDN). These are audio recordings of the Performance Nutrition pages at Topics cover fueling before, during, and after activity, sports beverages, chocolate milk, the elite athlete's plate, and more.


  • Sports Beverages - Good or Bad?

    Sports Beverages - Good or Bad?

    28/03/2016 Duration: 05min

    Sports beverages are marketed heavily – to adult athletes as well as youth athletes. Some athletes drink them nearly every day while other athletes won’t touch them. So what makes sports beverages good and what makes them bad? And should they be a part of your sports nutrition strategy?

  • Hydrate to Perform Great

    Hydrate to Perform Great

    26/03/2016 Duration: 06min

    Most young athletes deal with some level of dehydration before practice or competition even begins. Without proper hydration before activity, no athlete can perform at his or her peak potential. And it doesn’t stop there. Without proper hydration during activity, your performance can drop significantly. Dehydration can bring on heat illness and decrease your strength, power, speed, and endurance.

  • Chocolate Milk And Best Foods For Recovery

    Chocolate Milk And Best Foods For Recovery

    23/03/2016 Duration: 04min

    Your body needs you to provide it with the proper nutrients to refuel and repair. If you give your body what it needs, it will reward you with increased strength, speed, and power as you continue to train and compete. You may be surprised to learn that many optimal nutrients for recovery can be found in low-fat chocolate milk!

  • The Elite Athletes Plate

    The Elite Athlete's Plate

    23/03/2016 Duration: 05min

    Elite athletes fuel their bodies differently. They know that filling their plates with the right combinations and portions of foods makes a difference – in preventing illness and injury and performing at their peak potential during training and competition. By following guidelines established by the NCCA and the United States Olympic Center, elite athletes fill their plates based on how hard they are training and competing.

  • Fueling For Optimal Recovery And Building Lean Muscle

    Fueling For Optimal Recovery And Building Lean Muscle

    22/03/2016 Duration: 04min

    Eating for recovery is critical to replenish your energy stores and repair the muscle tissue you damaged during activity. Done correctly, “recovery eating” will help you maintain high energy levels, achieve better results from your training and practices, and build the lean muscle mass necessary to increase your strength and speed. Done incorrectly, you’ll feel tired, sluggish, and increase your risk of injury and illness.

  • Fueling Before Activity

    Fueling Before Activity

    21/03/2016 Duration: 07min

    If you don’t understand what to eat and when, it can mean the difference between delivering your BEST performance or getting sidelined with a stomach ache. A player’s worst nightmare is being stuck in the restroom midway through the big game! So what are the rules on eating before competition?

  • Fueling During Activity

    Fueling During Activity

    21/03/2016 Duration: 02min

    From the moment you start to train or compete, you gradually deplete your energy source. How you eat during competition can have far-reaching impacts, so knowing the best practices is critical for any athlete striving for optimal results.

  • Fueling For Optimal Energy

    Fueling For Optimal Energy

    20/03/2016 Duration: 03min

    Many athletes put themselves at a disadvantage before competition even begins by not fueling properly. Learn which foods provide energy to your muscles to you can be fast and your energy will last.

  • Why Youth Sports Nutrition?

    Why Youth Sports Nutrition?

    18/03/2016 Duration: 05min

    There is no shortcut to properly fueling and hydrating your body for optimal energy and recovery. Don’t expect to achieve peak performance in your sport if you’re eating like everyone else and simply adding a few supplements to your diet. It’s time to shift gears. And here’s why.