The Sports Nutrition Playbook

What happens when an 18-year-old suddenly has more money than they’ve ever seen, and no one has taught them what to do with it? Financial advisor, UVA professor, and author Tom Henske has spent nearly three decades helping families and athletic departments answer that question, and he calls the risk “Sudden Wealth Syndrome.” It isn’t reserved for pro contracts or million-dollar deals. It can hit with a first NIL check, a scholarship, or a first real paycheck, and it explains why smart, hardworking young people so often make costly money mistakes. Tom breaks down the psychology behind “Ready, Fire, Aim” spending, shares his simple “4 P’s” framework for the moment a big opportunity lands, and explains why the people surrounding an athlete may matter as much as what the athlete knows. If you’re a parent who has invested years in your athlete’s training, fueling, and development, this conversation will show you how to prepare them financially too, before the money shows up.

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Check out our YouTube channelfor more sports nutrition tips and tricks.

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In Episode 91, sports dietitian Amy Goodson tackles the “messy middle” of the fall sports season, the point when early excitement has faded, fatigue is building, and playoffs are still ahead. She shares three strategies to help athletes finish strong: keep fueling in step with training demands, make recovery a daily priority, and build a playoff fueling plan before the pressure hits. The episode wraps with a challenge for athletes to recommit to one nutrition habit that has slipped since the season began.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Andrew Menechian, founder of Peak Performance coaching in Sydney and a 12+ year veteran of the fitness industry, explores how coaches, parents, and trainers can use body composition feedback as a powerful tool—without triggering food fear or unhealthy body image concerns. You'll discover why scale weight is a misleading metric, when body composition data actually serves an athlete versus when it creates unnecessary pressure, and how to recognize the subtle signs that someone isn't eating enough (which show up in training performance first). Andrew breaks down the psychology of how the words adults use around food and bodies directly shape athlete mindsets, and shares practical habits that support recovery and muscle maintenance without complexity.

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To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In today's episode, we explore what it really takes to fuel extraordinary athletic performance, not through one perfect meal or workout, but through small, consistent daily habits. Inspired by a conversation with MMA athlete Colin Dingelstad, this episode breaks down five practical nutrition habits every high school athlete should build. Whether you're an athlete, parent, or coach, this episode offers simple, actionable strategies to turn everyday fueling decisions into a genuine competitive advantage.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

At 28, with zero professional fighting background, Colin Dingelstad set out to become an MMA champion, a goal most people would call impossible. In this episode, Colin opens up about the documentary he's making to chronicle the journey, not just as a personal athletic pursuit but as a legacy project for his son, showing what it looks like to chase something the world says can't be done. He talks candidly about the physical and mental toll of training alongside world champions, the hardest moments that tested his resolve, and how the experience has reshaped his own beliefs about age, timing, and human potential. Whether you're a young athlete facing a setback, a parent wondering if it's "too late" for your kid to start something new, or anyone chasing a goal that feels out of reach, Colin's story is a reminder that perseverance, not perfect circumstances, is what separates those who quit from those who break through.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

Ready to ditch the back-to-school slump? In this episode of The Sports Nutrition Playbook Podcast, host Amy Goodson, breaks down why so many student-athletes hit a wall once the school year kicks in, and why it's not just about being "out of shape." She shares five practical, easy-to-implement nutrition strategies designed to keep energy, focus, and performance high from the first bell to the final whistle, starting with how to build a smarter breakfast. Tune in for simple fueling shifts that can make a big difference in how athletes feel and perform this fall.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Dr. Jen Fry—a former Division I volleyball coach turned expert on communication and conflict in youth sports—unpacks why the toughest moments in sports often have little to do with the game itself. Drawing on her experience coaching at the highest levels and now working with athletes, coaches, and parents, she dives into the fine line between support and pressure, the real sources of tension between parents and coaches, and how young athletes can learn to advocate for themselves. Listeners will walk away with practical insight into building stronger team cultures, navigating difficult conversations, and understanding why conflict, when handled well, can be one of the most valuable life lessons sports has to offer.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

Protein gets all the attention, but it's the individual amino acids inside it that actually do the heavy lifting for athletes — this episode breaks down which key aminos support muscle repair and training adaptation, speed healing from injury, and protect joint health, so you can look beyond just hitting a protein target and start thinking about the specific building blocks your body needs to perform and recover.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

Most parents schedule their athlete's sports physical to check a box before the season starts—but Scott Galloway, an athletic trainer who's worked with high school athletes and hospital sports medicine systems, reveals why that's a missed opportunity. A sports physical isn't just paperwork; it's your chance to identify potential injury risks, uncover medical concerns, ask the right questions, and build the right healthcare team around your athlete. In this episode, Scott walks parents through the biggest mistakes made before a physical, the warning signs that deserve attention, why nutrition should be part of the conversation, and what every parent should know before their child steps on the field. Whether your athlete is dealing with injury recovery, training at high intensity, or just starting their sports journey, this episode will change how you approach the annual sports physical—and your athlete's overall health.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode of The Sports Nutrition Playbook Podcast, Amy tackles a challenge every summer athlete faces: how to fuel your body when the heat kills your appetite. Amy breaks down why staying properly nourished matters even when you don't feel hungry, and shares practical, easy-to-implement strategies for getting the energy and recovery support your body needs through fluid-based fueling. Whether you're a high school athlete juggling double practices or a fitness enthusiast trying to keep performing at your best, you'll walk away with simple, actionable ideas to stay energized and recover stronger all summer long.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Amy sits down with Michael Rodriguez, founder of the Unshaken brand, to explore how youth sports can be one of the most powerful tools for raising resilient, purpose-driven adults. Michael unpacks his philosophy that resilience is a muscle, one that gets stronger through losing, benchwarming, and getting back up, and why parents and coaches play a critical role in shaping how kids respond to adversity. Listeners will walk away with a fresh perspective on what it really means to "do your best," practical language to use with young athletes before, during, and after games, and a mindset shift that moves the focus from winning to growing. If you're a parent, coach, or anyone invested in the next generation, this episode is a masterclass in building kids who don't just compete, they persevere.

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To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode of The Sports Nutrition Playbook Podcast, we break down three key strategies athletes can use to prepare for summer training and maximize performance before the season even begins. This episode focuses on practical ways athletes can stay energized, recover better, and train at a higher level all summer long. We also discuss why personalized guidance from a sports dietitian can help athletes identify nutrition gaps, fine-tune recovery, and create a fueling plan that supports their specific goals.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode of The Sports Nutrition Playbook Podcast, Chef Joshua Ingraham breaks down how elite fueling strategies used with professional MLB and NHL athletes can be adapted for student-athletes and active families. From building balanced meals and smart food pairings to prioritizing recovery and
anti-inflammatory nutrition, this conversation highlights practical ways to support performance without overcomplicating nutrition. Chef Joshua shares how simple habits, quality ingredients, and intentional fueling can help young athletes train harder, recover better, and build long-term healthy routines both on and off the field.

Chef Joshua Ingraham

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To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode of The Sports Nutrition Playbook Podcast, you’ll learn why proper planning is one of the biggest performance advantages athletes can have as May schedules fill with tournaments, travel, parties, cookouts, and rising temperatures. We break down how to strategically plan your fueling, hydration, recovery, and food choices so busy days don’t derail your performance goals. This episode gives athletes practical strategies to stay energized, prepared, and performing at their best, no matter how hectic life gets.

To see a sports dietitian, text INSURANCE to 878-877-6787.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Christoph Merrill, known as “The Habit Freak,” breaks down why talent alone is never the differentiator, daily habits are. He challenges the idea that motivation drives performance, explaining why it consistently falls short and what athletes should rely on instead to stay consistent through busy schedules, long seasons, and real life demands. You’ll learn why athletes struggle to stick with habits they already know matter, how to build routines that actually hold up during school, travel, and stress, and how parents and coaches can support without constant nagging. The biggest takeaway: sustainable performance comes from simple, repeatable systems, not intensity, and when done right, small habits compound into long-term results athletes can rely on year after year.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

This episode breaks down why “fueling the in-between” is a critical, yet often overlooked, part of athletic performance, emphasizing that energy, focus, recovery, and strength are built during the hours between classes, practices, and competitions, not just at meals. The biggest takeaway is that preparation drives consistency, having snacks readily available makes fueling automatic, which ultimately leads to better performance, improved recovery, and more stable energy throughout the day.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, we sit down with Liz Oba, RD, PMP, REAL Food Mission Ambassador at Thomas Cuisine, to break down what it truly means to use food as medicine for athletes at every level. From fueling professional teams like the San Jose Quakes to supporting young athletes and their families, Liz shares how simple, practical nutrition strategies can drive performance, recovery, and long-term health. This conversation cuts through the all-or-nothing mindset around “clean eating” and instead highlights realistic, sustainable ways to upgrade how athletes eat, whether you’re a parent, coach, or competitor looking to perform at your best.

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To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

Protein and fiber may not be the trendiest topics in sports nutrition, but they are two of the most impactful nutrients athletes can focus on for better performance and recovery. In this episode, you will learn why protein is essential for muscle repair, recovery, immune function, and maintaining lean mass, and why spreading protein across meals and snacks helps stabilize energy and support muscle protein synthesis throughout the day. We also cover the consequences of underfueling with protein and share simple, practical ways athletes can increase their intake without overcomplicating their meals, while highlighting how fiber supports sustained energy, gut health, and overall performance.

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To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Coach Tony Esprit of Pro 7 Sports Recruiting breaks down what the recruiting process actually looks like for middle and high school athletes and their families, cutting through the noise of common myths and unrealistic expectations. Listeners will gain clarity on when athletes should start paying attention to recruiting, what truly matters at each stage, and the biggest mistakes that can hold strong athletes back from being seen by the right programs. The conversation highlights the importance of being a well-rounded athlete on and off the field, the role that consistent habits and smart nutrition play in standing out, and the practical steps families can take now to build momentum. By the end, athletes and parents will walk away with a clearer roadmap for navigating recruiting with confidence and a deeper understanding of the “IT” factor coaches look for when it’s time to sign.

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To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com

In this episode, Amy challenges the common belief that heart health only matters later in life and break down why it’s a performance priority for athletes right now. Listeners will learn how everyday nutrition choices directly affect training capacity, recovery, and long-term cardiovascular health, even in youth and teen athletes. We highlight three key nutrition levers, omega-3 fats, smarter saturated fat intake, and fiber, and explain how each supports both heart health and athletic performance. The episode wraps with practical, age-specific guidance for young athletes, reinforcing one clear takeaway: protecting your heart isn’t separate from performance, it’s foundational to it.

To learn more visit @thesportsnutritionplaybook and https://www.thesportsnutritionplaybook.com/.
Check out our YouTube channelfor more sports nutrition tips and tricks.

Have questions to ask our sports dietitians? email us at info@thesportsnutritionplaybook.com