🚨5 Worst TikTok Nutrition Myths for Athletes 🚫
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Feb 15
- 5 min read
Updated: Apr 16
🚨 TikTok Nutrition Trends: Are They Ruining Your Athletic Performance? 🚨
The Truth About Social Media Nutrition Advice for Teen Athletes
⚠️ Can You Trust TikTok for Sports Nutrition?
Social media is packed with fitness influencers showing off “What I Eat in a Day” videos and crazy diet trends. Some claim that cutting carbs makes you faster, protein alone builds muscle, or that energy drinks are the key to better performance. But is any of it actually true?
For teen athletes who need real fuel to perform at their best, following the wrong advice can lead to:
❌ Low energy and burnout
❌ Poor recovery after training
❌ Weaker performance in games
❌ Increased risk of injury
Let’s break down the top TikTok myths and what you should do instead.
🚫 5 Worst TikTok Nutrition Myths for Athletes 🚫
1️⃣ “Cut Carbs to Get Faster” – FALSE ❌
Carbs are NOT the enemy. They are your #1 source of fuel for high-intensity sports. Skipping carbs = running out of energy faster.
Better Strategy:
✔️ Eat carbs 30-60 minutes before
training or a game (fruit, bagels, sports drinks, pretzels, rice).
✔️ Refuel with carbs post-workout to
restore energy levels.
2️⃣ “More Protein = More Muscle” – MISLEADING ⚠️
Protein helps muscle growth, but too much without enough carbs leads to fatigue and poor performance.
Better Strategy:
✔️ Focus on protein TIMING. Aim for
20-30g of protein every 3-4 hours.
✔️ Pair protein with carbs & healthy fats (Greek yogurt + fruit + nuts, eggs + toast + avocado, chicken + rice + olive oil)
for muscle repair and energy.
3️⃣ “Energy Drinks Give You More Energy” – FALSE ❌
Energy drinks are loaded with caffeine and sugar, which can cause jitters, increased heart rates and crashes. They don’t replace proper fueling.
Better Strategy:
✔️ Hydrate with water + electrolytes before and during
workouts.
✔️ For a real energy boost, eat carbs like
bananas, sports drinks, or reg Cheerios.
4️⃣ “Skipping Meals Helps with Weight Control” – FALSE ❌
Not eating enough slows your metabolism and hurts growth, endurance, speed, and strength.
Better Strategy:
✔️ Eat balanced meals with protein,
carbs, and healthy fats (chicken +
quinoa + avocado, oatmeal + peanut
butter + berries).
✔️ Fuel every 3-4 hours to keep energy
high.
5️⃣ “Supplements Are Better Than Real Food” – WRONG ❌
Powders, pills, and trendy drinks can’t replace real nutrition from whole foods. Most teen athletes don’t even need supplements if they eat correctly!
Better Strategy:
✔️ Prioritize real food first – meats, dairy,
nuts, whole grains, fruits, and veggies.
✔️ If needed, work with a sports
dietitian to pick safe supplements.
🏆 How to Fuel Like an Elite Athlete 🏆
Pre-Game Fuel (30-60 Minutes Before) 🏃♂️
✅ Bagel + honey + Almond Butter
✅ Banana + peanut butter
✅ Sports drink + pretzels + Sunflower
Seeds
Post-Workout Recovery (Within 30 Minutes) 🔄
✅ Greek yogurt + granola + nuts
✅ Chocolate milk + PB Sandwich
✅ Smoothie with banana, protein, oats and chia seeds
Hydration Guide 💧
✔️ Start your day with 16-32 oz of water
✔️ Drink 20-24 oz every 2-3 hours
✔️ Add electrolytes if sweating a lot
💬 Challenge: Are You Eating Like an Athlete?
Track your meals for one day and compare them to an elite athlete’s meal plan. What’s missing? What needs improvement?
🔥 Drop a comment or tag a friend who needs to read this!
📍 Need a personalized nutrition plan? DM me for expert advice!
👉 Download Your Free Guide Here
Enhance your performance with our comprehensive guide, "30+ Game-Changing Pre-Workout Snacks," crafted to fuel your path to success! Join countless others in transforming your workouts and unlocking your peak potential today!
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Why?
Because I want to support your Goals & Dreams NOW!
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
Stay Connected
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Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate.
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
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