Is Your Athlete Running on Empty? The Nutrition Red Flags Every Sports Mom Should Know
Your daughter’s pushing hard in her sport — early mornings, late practices, weekend tournaments. But lately, she’s been dragging. She’s moody, tired, maybe even nursing a few nagging injuries.
Before you chalk it up to “teen stuff,” here’s the truth: her energy (and confidence) might be running on empty because of what, or how little, she’s eating.
That’s exactly what Coach Bre and sports dietitian Lindsey Cortes unpacked in this week’s episode of The Elite Competitor Podcast. If you’ve ever wondered how to help your daughter fuel her best without turning into the “food police,” this one’s for you.
🥗 Meet Lindsey Cortes: The Expert Behind Female Athlete Nutrition
Lindsey isn’t just a dietitian. She’s a former Division I track athlete, military performance nutritionist, and now a mom who understands the real-life juggle. She works specifically with female athletes, helping them fuel for both performance and healthy development.
Why focus on female athletes? Because girls’ bodies go through unique changes, from puberty to hormones, that directly impact how they perform, recover, and grow.
🚩 The Two Big Red Flags Moms Should Watch For
Lindsey sees two extremes when it comes to teen nutrition:
- The “Whatever’s Fast” Eater 🍕
- Grabbing anything quick like smoothies, fries, or snacks because she’s busy and hungry.
- Usually under-fueled in key nutrients like protein, fiber, and whole foods.
- The “Eat Clean” Under-Fueler 🥦
- Avoids carbs, fats, or “bad foods.”
- Tries to eat perfectly healthy but ends up eating too little to support her growing body.
Both can be risky. Why? Because between ages 12–18, girls are still building 90% of their bone mass. Without enough nutrients, they’re not just tired. They could be compromising their long-term strength and performance.
💡 The Fix: Simple, Doable Fueling Habits
No calorie counting. No complicated meal plans.
Lindsey’s advice is refreshingly practical:
- 🕒 Eat every 3–4 hours with three solid meals and two snacks.
- 🍳 Pair carbs and protein for energy that lasts. (Think: toast with eggs, yogurt with granola, fruit with nut butter.)
- 💧 Stay hydrated. Dehydration can feel a lot like fatigue.
- 🧃 Fuel before practice. Even something small like a banana, granola bar, or smoothie is better than nothing.
Breakfast still matters, especially before early practices or tournaments. If she isn’t hungry, start small and build up. Her body will adapt.
🧺 From the Coach’s Corner: Team Snack Wins
Coach Bre shared how her team started a pre-practice snack cart stocked with carbs and protein options for quick fueling. Parents chipped in, and the result? No more tired players halfway through drills. Sometimes, the simplest systems make the biggest difference.
💭 The Mindset Shift Moms Need
As moms, it’s easy to feel like you have to fix everything. But Lindsey reminds us that the goal isn’t to micromanage meals. It’s to educate and empower your daughter to understand why fueling matters.
When girls connect how they feel and perform with what they eat, they start taking ownership. No nagging required.
🌟 Inside the Dream Team: Where Nutrition Meets Confidence
Lindsey is one of the expert coaches inside our Dream Team Program, a six-month experience for girl athletes who want to level up mentally, physically, and emotionally.
Each month focuses on a key skill, from mindset to nutrition, giving girls the tools and confidence to take control of their performance.
❤️ Final Takeaway
Fueling isn’t about perfection. It’s about progress and consistency.
When your daughter learns to listen to her body, fuel it right, and understand what it needs, she’ll not only play stronger but feel more confident in every part of her life.
Because when she’s fueled, she’s fierce. 💪
Episode Highlights:
[00:00:00] If your daughter feels constantly tired, moody, or battling nagging injuries, it might not just be “teenage stuff.” Coach Bre kicks things off by explaining how nutrition could be the missing piece.
[00:01:27] Coach Bre welcomes sports dietitian Lindsey Cortes, an expert who’s worked with college athletes and military performers and now helps girls fuel for peak performance and healthy development.
[00:05:47] Lindsey shares the two biggest red flags: girls who eat anything fast and easy, and girls who under-fuel because they’re trying to “eat clean.” Both extremes can hurt growth, performance, and bone health.
[00:10:53] Why fueling matters most between ages 12–18: this is when bones and muscles are developing. Under-fueling here can lead to fatigue, injuries, and even long-term health issues.
[00:13:09] Lindsey breaks down easy, doable steps for busy families: balanced meals, quick protein options, and helping athletes connect what they eat to how they perform.
[00:21:13] Forget calorie counting. Lindsey gives realistic guidelines for meals and snacks that fit around practice schedules and growth needs. Spoiler: three meals + two snacks minimum!
[00:25:13] Coach Bre shares how her team created a “pre-practice snack cart” showing how small systems can help athletes stay energized without overwhelming parents.
[00:29:47] Lindsey gives practical advice for athletes who resist eating early. She explains why eating before competition isn’t optional and how to train the body to adapt.
[00:32:27] For moms juggling carpools and tournaments, Lindsey shares quick wins and why education, not nagging, is the best way to get buy-in from your athlete.
[00:33:19] Coach Bre and Lindsey talk about how Dream Team athletes learn to take ownership of their nutrition, ask smart questions, and apply female-specific fueling strategies that improve both performance and confidence.
[00:38:00] Lindsey shares where parents can connect with her (Female Athlete Nutrition podcast + website) and how she partners with Dream Team to help girls fuel their confidence one meal at a time.
Next Steps:
- 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.
