🎁 Bonus: FREE 5 Clean & Easy Dinners Handout

5 Clean & Easy Dinners That Fuel Young Athletes—Without Hidden Sugar or Junk Ingredients

By Dawn Weatherwax, RD, LD, ATC, CSCSFounder, SN2Go | Creator, DWSNA Academy | Host, Food for Speed TV

😳 I Got Snooked by a Can of Manwich...

Let me tell you what happened. I walked into the store looking for something quick and easy. Grabbed a can of Manwich because it was cheap. But I didn’t read the label.

When I got home? I saw the Bold version—the one I accidentally grabbed—was full of added sugar, high fructose corn syrup, and barely any real ingredients. And that’s when I realized…

🧠 This is how so many parents of young athletes get tricked into buying food that looks convenient… but sabotages performance.

⚠️ What’s the Real Problem With Processed Meals?

Most store-bought sauces like Manwich are:

• 🚨 Loaded with added sugar and corn syrup

• 🤖 Full of preservatives and artificial ingredients

• 🛑 Lacking in real fuel like quality protein, carbs, and healthy fats

These ingredients may be convenient, but they cause:

• Energy crashes right before or during practice

• Slower recovery from workouts or injuries

• Missed growth milestones due to nutrient gaps

🏆 The Champion’s Fuel Formula

To help youth athletes (ages 6–18) grow, recover, and perform, every meal should include:

🧠 Remember: Fuel First, Then Fast

Clean doesn’t have to be complicated.

You don’t need gourmet meals—just meals with real food and real fuel.These swaps are quick, cost-friendly, and actually support performance.

🔍 Read Labels Like a Nutrition Pro

Look for:

• No added sugars

• No high-fructose corn syrup

• Short, pronounceable ingredients

🎁 FREE Resources to Make It Easy

✅ Download: “5 Clean Dinner Swaps That Fuel Champions”

📺 Watch: Food for Speed TV

🎓 Join: DWSNA Academy

📅 Book: 1-on-1 Nutrition Plan for Your Athlete

FAQ

1. What should young athletes eat for dinner to improve energy and recovery?Young athletes need a balanced dinner with lean protein (like chicken or lentils), whole grains (like rice or quinoa), vegetables, healthy fats (like avocado or olive oil), and fruit. This combination supports muscle repair, energy levels, and immune function.

2. How do I avoid hidden sugar in packaged meals like Manwich or sauces?Read the ingredient list carefully. Look out for words like high fructose corn syrup, maltodextrin, cane syrup, or “Bold” or “Sweet” on the label. Choose sauces with no added sugar and real ingredients—or make your own using tomato paste, mustard, and spices.

3. What are the best clean dinner ideas for teen athletes?The best clean dinners are easy to prepare and include real food: turkey taco bowls, BBQ lentils, chicken with pineapple, chili with beans, or DIY sloppy joe made with clean ketchup and mustard. All meals should include protein, carbs, fruit, veggies, and healthy fats.

4. Why do processed dinners slow down athletic performance?Processed foods often contain added sugar, preservatives, and chemicals that spike energy, then cause crashes. They can also delay recovery, weaken the immune system, and prevent muscle growth.

5. Are clean dinners affordable and quick for busy athlete families?Yes! Clean dinners don’t have to be expensive or fancy. Most recipes in this guide take 15–20 minutes and use affordable ingredients like canned beans, brown rice, frozen vegetables, and clean condiments.

6. What are examples of healthy fats for athletes to add to dinner?Top clean fats include: avocado slices, olive oil drizzle, nut or seed butter, sunflower or pumpkin seeds, tahini, and coconut chips. These help support brain function, hormone balance, and recovery.

7. How much protein should a youth athlete eat at dinner?

Aim for 3–4 ounces of protein per meal (or ~10–30g) from clean sources like chicken, turkey, lentils, beans, eggs, yogurt, or lean beef. This helps repair and build muscle after training.

8. Can athletes eat fruit at night or for dinner?

Absolutely. Whole fruits like oranges, apples, berries, or bananas provide antioxidants, fiber, and natural carbs that help with recovery and digestion. Pairing fruit with protein and healthy fat slows sugar absorption and improves nutrient use.

9. What’s a good clean meal to replace fast food on game nights?

Try BBQ lentils with sweet potato, turkey tacos with brown rice, or pulled chicken with pineapple and veggies. These are, budget-friendly, and packed with performance fuel—without sugar crashes.

10. Where can I find more clean recipes and athlete meal plans?

Explore the DWSNA Academy for full fueling plans, recipe downloads, and video demos. Or watch clean meal ideas in action on Food for Speed TV.

11. How else can I help my athlete succeed?

🎥 Follow Food for Speed TV — launching soon — for simple, science-based tips.📩 Or reply to this email to talk directly with me about next steps for fueling smarter all day long

12. Where can I learn more about fueling for performance?

🎥 Watch Food for Speed TV on YouTube

🎓 Join Dawn Weatherwax’s Sports Nutrition Academy (DWSNA)

🧪 Get 1-on-1 testing and support at Sports Nutrition 2Go

📍 Liberty Township, OH | ☎️ 513.779.6444 | ✉️ info@sn2g.com

🎁 Bonus: FREE 5 Clean Dinner Swaps & Recipes Handout

📺 Want More Like This?

These recipes come straight from Food for Speed TV — where we fuel the next generation of champions.

💡 Want expert-led guidance for your athlete?Join Dawn Weatherwax's Sports Nutrition Academy and get exclusive access to fueling plans, supplement strategies, and Q&A with a licensed sports dietitian.

📬 Stay Fueled

Never miss a recipe, tip, or exclusive offer. Click here to join the Fuel List

💬 Why Listen to Me?

I'm Dawn Weatherwax — an internationally recognized registered dietitian, strength coach, and athletic trainer with over 20 years helping athletes reach their full potential.

I’ve helped thousands of young athletes:

• Build lean muscle

• Stay injury-free

• Perform at the highest level — without fads or extreme diets

I created Food for Speed TV and the Dawn Weatherwax's Sports Nutrition Academy to give real families real solutions — not just the elite few.

🚀 Want Your Athlete to Eat Right, Recover Faster, and Perform Better?

📍 You don’t have to guess anymore.📍 You don’t have to do it alone.

• 20+ years of results. Immediate value.

🏁 Final Word

If you’ve ever wondered if your athlete’s nutrition is holding them back — Let’s fuel their future — together.