As a busy sports mom, you know the hustle.

From school drop-offs to late-night practices and weekend tournaments, your schedule is jam-packed. 

But amidst all the chaos, one thing remains critical: making sure your athlete is properly fueled for peak performance. If you’re tired of the last-minute snack scrambles and wondering how to balance it all, you’re in the right place.

Did you know that over 70% of young athletes report feeling fatigued or underperforming due to poor nutrition? As parents, we’re not just packing lunches; we’re packing energy, focus, and resilience. 

This week on the Raising Elite Competitors Podcast, Coach Bre sits down with Lisa Spencer, a functional nutritional therapy practitioner, to discuss practical tips on fueling your athlete in the midst of a hectic sports season. Lisa is a returning guest, and for good reason—her insights are a game-changer for any parent navigating the complex world of youth sports nutrition.

Imagine your daughter stepping onto the field, court, or mat with the energy and mental clarity she needs to dominate. With Lisa’s expert advice, you’ll learn simple yet effective strategies to ensure your young athlete is getting the right fuel at the right times. 

Say goodbye to the after-school slump and hello to sustained energy, better performance, and quicker recovery. Your daughter can have the confidence and stamina she needs to shine in every game, and it all starts with what’s on her plate.

Making It Easier: Tips & Tricks for Busy Sports Moms

Plan Ahead, Stay Ahead
Lisa emphasizes that a little bit of preparation can save you a lot of stress. Start by creating a weekly meal plan that includes both meals and snacks. Incorporate foods that are easy to prepare and can be stored without refrigeration. Think about things like peanut butter pretzels, protein smoothies, or a simple cheese and fruit combo. By having these items on hand, you’ll avoid the last-minute rush and ensure your athlete is always ready to perform.

Involve Your Athlete in the Process
One of the best ways to ensure your daughter sticks to her nutrition plan is to involve her in the process. Take her grocery shopping and let her pick out some of her favorite healthy snacks. When she has a say in what she’s eating, she’s more likely to stick to it. Plus, this is a great opportunity to teach her about the importance of nutrition and how it affects her performance on the field.

Make Meal Prep a Family Affair
Turn meal prep into a fun family activity. Dedicate an hour on Sunday afternoons to preparing snacks and meals for the week. Get everyone involved—assign tasks to each family member, whether it’s chopping veggies, making sandwiches, or packing snacks. Not only does this make the workload lighter, but it also sets a great example for your kids about the importance of planning and healthy eating.

Educate and Empower
Lisa stresses the importance of educating your daughter on why proper nutrition is crucial. Explain how the right foods can help her have more energy, recover faster, and perform better. When she understands the “why,” she’s more likely to make better choices on her own, whether she’s at school, with friends, or at practice.

Quick and Easy Snack Ideas
Running late to practice? No problem. Here are some of Lisa’s favorite quick snacks that are both nutritious and easy to pack:

• Peanut Butter Pretzels: A perfect mix of protein, fat, and carbs for sustained energy.
• Protein Smoothies: Choose a brand like Designer Wellness that’s packed with nutrients and easy to take on the go.
• Cheese and Fruit: Combine a mozzarella cheese stick with an apple or grapes for a satisfying snack.
• Hummus and Veggies: Pre-pack small containers of hummus with sliced cucumbers, carrots, and bell peppers.

Episode Highlights: 

[00:01:10] Lisa Spencer returns to the podcast, bringing her wealth of knowledge on sports nutrition and how it impacts young female athletes. 

[00:02:30] Lisa dives into the common mistakes parents make when it comes to nutrition. 

[00:04:50] Understanding the importance of timing: Lisa explains why your athlete should be eating every three hours and what kinds of snacks can sustain energy throughout the day.

[00:07:00] Practical tips on prepping meals and snacks ahead of time.

[00:10:05] Lisa’s favorite go-to snacks that combine protein, fat, and fiber for sustained energy. Learn how to create balanced snacks that are easy to prepare and loved by young athletes.

[00:12:20] The importance of getting your athlete on board with their nutrition. 

[00:15:35] Lisa provides a step-by-step guide on how to make meal prep fun and efficient, turning it into a family activity.

Next Steps:

• Back to School Special is happening NOW on The Elite Mental Game! Use this link to jump in for $400 off the program so your athlete can head into her season without the mental struggles of last season!

• Join our FREE Training for Sports Moms – How to Strengthen Your Athlete Daughter’s Mental Game so She Believes in Herself as Much as You Do
• Visit our podcast website for more great episodes

Thank you in advance for joining us on our mission and leaving a rating and review on Apple Podcasts.