Parents: 4 Nutrition Habits to Boost Energy, Prevent Injuries & Help Your Athlete Win!
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Aug 9
- 4 min read
🎁 Bonus: FREE 30+ Fueling Ideas Handout
Athlete is Exhausted, Aching, or Plateauing — It’s More Than Just Training
Your athlete works hard. They give their all at practice and games. But lately, you notice:
They’re slowing down mid-game
Complaining of constant soreness or cramps
Or they’ve hit a performance
plateau that doesn’t make sense
Parents often think this means “more training” is needed — but in most cases, it’s not about working harder, it’s about fueling smarter.
The Hidden Issue: Under-fueling and Miss timed Nutrition
Here’s what I see repeatedly in athletes ages 6–18:
76% of female athletes under-eat → 4× higher injury risk
Even 1% dehydration → 15% drop in performance
Skipping pre-fuel → 30–50% drop in game intensity
Missing post-fuel → Doubled recovery time and soreness
These aren’t minor mistakes. They can cost your athlete speed, endurance, and even a roster spot.
1. Eat Enough — 4 to 6 Times Daily
Why: Frequent, balanced fueling keeps muscles ready and prevents dips in energy or focus.
How to Do It:
Schedule: Breakfast → Snack → Lunch → Snack → Dinner (+ optional evening snack)
Include carbs, protein, and healthy fats at every eating time
Prep grab-and-go snacks so nothing gets skipped
Examples: Yogurt drinks, PB pretzels + banana, string cheese + grapes
2. Hydrate Early — and Fuel Right During Activity
Why: Hydration isn’t just about water. During games or practices lasting over 45–60 minutes, especially in heat, athletes need both electrolytes and carbohydrates to sustain performance.
Science:
Carbs from a mix of glucose and fructose
This combo increases carb absorption, speeds energy delivery to muscles, and maintains blood sugar
Helps athletes take in 30–60g carbs/hour without gut distress
Targets per 8–12 oz during activity:
14–20 g carbohydrate (ideally 2:1 glucose:fructose)
200–500 mg sodium
Smaller amounts of potassium, magnesium, chloride
Examples That Meet the Standard:
Gatorade Thirst Quencher (sucrose = glucose + fructose + sodium)
Tailwind Endurance Fuel
DIY: 16 oz water + 1 tbsp table sugar + pinch of salt + splash of 100% juice
If using electrolyte-only options (LMNT, Nuun) → pair with a fast carb snack (applesauce pouch, gummies, fig bar)
3. Pre-Fuel 30–90 Minutes Before Activity
Why: Boosts intensity, sharpness, and stamina. Without it, performance can drop 30–50%.
Formula: Carbs + protein + small fat source.
Examples:
Kodiak Protein Granola + Banana
Cheerios + PB2 Performance Protein + Almond Milk
Kind Nut & Fruit Bar + Applesauce Pouch
Chex + Raisins + Sunflower Seeds
4. Post-Fuel Within 30–60 Minutes
Why: This window is when muscles rebuild best, recovery speeds up, and soreness decreases.
Targets: 30–60g carbs + 20g protein
Examples:
Chocolate Milk + Banana
Fairlife Protein Shake + Granola
OWYN Plant Protein + Applesauce Pouch
Greek Yogurt Pouch + Mini Granola Pack
3 Costly Mistakes Parents Can Fix Today
Relying on thirst → Already dehydrated when your athlete feels it
Skipping snacks → Mid-game crashes, slower recovery
Delaying post-fuel → Recovery time doubled, next-day soreness worse
Real Athlete Transformation
Isabella — Track & Field
Before: Fatigue, cramps, skipped meals, performance stuck
After: Steady energy, no cramps, 20-second PR in 3200m, championship win in 1600m
What Changed: Added morning hydration, structured pre- and post-fuel snacks
🎁 Bonus: FREE 30+ Fueling Ideas Handout
💬 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.
Parent FAQ
Q: My athlete isn’t hungry before games. What do I do?
Use liquids — chocolate milk, smoothie, or drinkable yogurt — for fast, easy fuel.
Q: How much water does my athlete need?
Aim for 32 oz within 3 hours of waking, then steady intake all day. Add sports drink with carbs + electrolytes during long/intense sessions.
Q: Best quick breakfast for morning practice?
Overnight oats with milk, banana + peanut butter OR smoothie with protein powder, berries, almond milk.
Q: Are sports drinks safe for kids?
Yes — when they provide both carbs and electrolytes for activity over 45–60 min. For all-day hydration, stick to water and whole foods.
Q. 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.
Q. 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
Q. 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
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