Most sport parents have heard their athletes talk about how much they need this or that supplement to perform better, stay healthier, or train harder. If your athlete is set on supplements, you can help them minimize the risks from those products by understanding red flags, identifying high-risk supplements, and using only third-party certified supplements.

Here, Tammy Hanson, Director of Elite Education at the U.S. Anti-Doping Agency (USADA), explains how to minimize the health and anti-doping risks from supplements.

1. Understand the Potential Risks from Supplements

Dietary supplements come in many forms, including gels, protein powders, and multi-vitamins. These products are regulated post-market, which means that neither the Food and Drug Administration (FDA) nor any other regulatory body evaluates the contents or safety of supplements before they are sold online and at major retailers.

Even though there are many safe supplements on the market, post-market regulation makes it very hard to determine which products are truly safe and actually contain what’s listed on the labels. Contamination and the use of unhealthy, low-quality, or unlisted ingredients continues to be a big problem in the growing supplement industry.

“We know that the majority of ingredients are being outsourced from other countries, which increases the risk of cross-contamination,” explains Hanson. “Supplement companies can leave out or omit ingredients on the ingredient list. They can change the name of ingredients. Yes, the FDA can pull something off store shelves if they deem it unsafe—but only after they’ve deemed it unsafe, which could be too late.”

Given the potential for unknown ingredients and quantities of those ingredients, some supplements pose a health risk, and unfortunately, there are many documented cases of this issue. Some supplement companies may also intentionally use potent ingredients that increase the effects of the product but are prohibited for athletes subject to anti-doping rules.

2. Recognize Red Flags

Researching supplements and recognizing red flags can help consumers reduce their risk if they decide to use supplements. You can start researching supplements by checking to see if the product or manufacturer is on the USADA High Risk List or the FDA Tainted Supplements list before use. These lists are not all inclusive, but they are a good starting place for ruling out risky supplements known to be contaminated or contain harmful ingredients.

You should also consider these red flags while evaluating and researching any supplement you might use.

1. Products sold exclusively on the internet may be risky, as some companies try to avoid regulations this way.
2. Some products list ingredients by chemical names to deliberately confuse consumers.
3. Products that make claims like “newest scientific breakthrough” and “quick fix” are risky.
4. Products that claim to treat or prevent a disease, or be “an alternative to prescription medication” are risky.
5. Products that claim to be “FDA Approved” or “USADA Approved” are risky – these organizations don’t approve supplements.

More information about red flags is available here.

3. Use Third-Party Certified Supplements

Third-party certification simply means that products are tested by an independent company to confirm that the product’s label matches its contents. If athletes choose to use supplements despite the known risks, USADA has always recommended that athletes use only dietary supplements that have been certified by a third-party program that tests for substances prohibited in sport. Even if your athlete isn’t subject to anti-doping rules or being tested, avoiding potentially contaminated supplements is good practice, and safer for your athlete.

USADA doesn’t test products or offer certification, but it does currently recommend NSF Certified for Sport as the program best suited for athletes to reduce the risk from supplements. Look for the NSF Certified for Sport label on products, which means it has been tested by NSF not only to confirm that the product contains what it claims to contain, but also that it’s free of any substances that are banned by the World Anti-Doping Agency (WADA).

Some brands use “NSF Certified” and “NSF Certified for Sport” interchangeably in their marketing, so be sure to check on NSF for Sport’s website or app to ensure that the product is specifically tested for banned substances. Finally, when purchasing supplements, the safest way to purchase NSF Certified for Sport products is directly through that supplement company’s website rather than a third-party provider.

_______________________

Takeaway

USADA and TrueSport recommend a ‘food-first’ approach to fueling whenever possible. The fewer supplements your athlete uses, the lower the potential for contamination risks. For example, if your athlete needs more calcium in their diet, prioritizing calcium-rich foods like yogurt and nuts and seeds provides not just calcium, but also other vital nutrients. Similarly, rather than using a whey protein supplement, opting for regular milk, silken tofu, or low-fat Greek yogurt in smoothies can provide the same amount of protein without risk of contamination.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, explains what exactly these supplements are providing, if they’re necessary, and what natural alternatives exist.

What are hydration supplements?

The hydration supplements that are currently popular are low-to-no calorie electrolyte tablets and powders. The common electrolytes found in these drinks include sodium, potassium, magnesium, and chloride. Electrolytes are required to help your body maintain fluid balance. They are necessary—but are also found in most foods, and likely don’t need to be supplemented.

Electrolyte tablets are supplements

It’s important to remember that even though these hydration tablets may seem innocuous, they still fall into the supplement category and that means they aren’t subject to the same regulations as foods. Supplements are regulated post-market, so no regulatory body reviews the contents before they reach consumers and that increases the chance of both intentional and unintentional contamination. If the supplement isn’t certified as NSF Certified for Sport, it may contain substances not listed on the label, substances in different quantities than identified, and substances that are prohibited in sport, says Ziesmer. “People often don’t realize that even things like electrolyte tablets or sports drink mixes can fall into the supplement category,” she says. A food-first approach to fueling is safer than supplements, and especially when it comes to electrolyte-infused drinks, it’s easy to get the same nutrients through real food.

Electrolyte tablets are expensive

Unfortunately, these tablets also come at a high cost, often nearly a dollar a tablet or packet, depending on the brand. “I strongly urge families to stop spending so much money on these fancy hydration supplements,” says Ziesmer. “They’re prohibitively expensive and they can truly be replaced by adding a bit of salt to water.”

Electrolyte tablets are not necessary for young athletes

Ultimately, while these electrolyte tablets and mixes may give water a fun flavor, they aren’t necessary for performance, says Ziesmer. And they’re certainly not necessary outside of practice or competition, since a standard diet will typically provide plenty of sodium, potassium, and magnesium. Often, these packets or tablets of electrolytes primarily contain high amounts of sodium, which is inexpensive and easy to add to any meal just by sprinkling a bit more salt on your food.

That being said, there are some situations where electrolyte products can be helpful, especially if you have a picky eater who doesn’t get enough sodium through food or a very heavy or salty sweater.

Electrolyte drinks should not replace other sports drinks

You may have seen low-or-no calorie electrolyte drinks and assumed that they would be healthier due to their low sugar content. However, those carbohydrates from sugar are actually necessary for athletes to perform! “You can make your own homemade sports drink by diluting fruit juice with water and adding a pinch of salt and a bit of granulated sugar,” says Ziesmer. “But you do need carbohydrates in addition to electrolytes, especially if you’re training for more than 45 minutes or you’re going to be sweating a lot.”

Replacing electrolyte supplements with food

Fortunately, there are two very simple ways to ensure your athlete is getting enough electrolytes in their diet: Add a pinch of salt in their water bottle or pack a salty snack. “I like putting a pinch of salt and a splash of fruit juice in a water bottle,” says Ziesmer. This gives your athlete the sodium they need, plus a fun flavor and a small amount of simple carbohydrates, which speeds the transport of sodium through the body. “If your athlete is already eating salty snacks like pretzels or chips, or any processed food, they’re likely getting plenty of sodium,” she adds. “You don’t need to add additional sodium on top of that.” Athletes can also get sodium from many sauces and condiments, such as soy sauce, BBQ sauce, and hot sauce.

_________________

Takeaway

While your athlete may benefit from sports drinks that contain electrolytes and calories from simple carbohydrates during practice, they likely don’t need expensive electrolyte beverages or mixes outside of sport. A pinch of salt added to a water bottle is going to be just as effective while saving money and avoiding any issues of contamination in supplements.

Athletes often assume that anti-doping only becomes relevant to them once they’re over 18 or start playing at the professional level. The reality is that any athlete who is a member of a National Governing Body (NGB), such as USA Swimming or USA Cycling, is subject to testing. That’s also true for any athlete who signs up for a national or international level event. Additionally, athletes who play NCAA college sports may be subject to testing and anti-doping rules.

So, whether it’s now or later, there’s a chance that your athletes will experience testing and anti-doping responsibilities. That’s why it’s important for athletes, even those in their teens, to become aware of anti-doping rules, resources, and best practices.

As a coach, you can help them prepare for these possible responsibilities. Tammy Hanson, Director of Elite Education at the U.S. Anti-Doping Agency (USADA), is focused on educating athletes, caregivers, and coaches on anti-doping rights and responsibilities around clean competition. Here, she’s sharing a few ways that coaches can help their athletes prepare for an anti-doping program.

1. Teach Athletes to Practice for Future Responsibilities

For student-athletes who aren’t being tested, things like checking for third-party certification on supplements may not seem important. But Hanson points out that learning these valuable skills and getting into the routine of assessing supplements and medications will be helpful for athletes if and when they get added to an anti-doping program.

“What can a 12-year-old athlete do to start preparing? That athlete can start to learn to check every single medication they’re taking on the Global Drug Reference Online (Global DRO) website,” Hanson says. “They can get in the habit of checking medications and ingredients. And they can start to learn about nutrition and what they’re putting into their bodies.”

Global DRO identifies the prohibited and permitted status of substances based on the World Anti-Doping Agency (WADA) Prohibited List, which is a rigorous global standard and great way for athletes to learn where to exercise caution.

2. Teach Athletes to Focus on Food-First Fueling

“A young athlete can start associating how they eat before practice or a game with how their performance is and how they feel on the field,” says Hanson. “Making those connections between nutrition and performance can help them start to understand their individual fueling needs and make them less susceptible to using illegal or extraneous supplements.” While it’s true that some supplements can be helpful in some circumstances, people regularly overestimate the benefits and safety, which you can learn more about in the TrueSport Supplement Guide.

Essentially, dietary supplements are regulated in a post-market fashion, which means that no regulatory body approves the accuracy of the label or safety of the contents before they are sold to consumers. To be considered a dietary supplement, a product must a) contain ingredients that have a history of use in the food supply, b) be taken by mouth and swallowed (like a food), c) be advertised only to improve the diet or to provide nutrients, and d) must have a supplement facts panel. Athletes should understand that supplements can include gels and protein powders, as well as more obvious things like multi-vitamins and herbal supplements. USADA and TrueSport recommend a ‘food-first’ approach to fueling whenever possible, and it’s never too early to teach your young athletes how to focus on food rather than supplements.

3. Remind Athletes that Friends and Influencers Aren’t All Experts

Because of post-market regulation, supplements are at risk of cross-contamination, and if they aren’t third-party certified as free of banned substances, they can potentially contain those substances even if they aren’t listed on the label.

Unfortunately, supplements are often more appealing than real food: An athlete’s friends may love a certain energy drink or powder, or a social media influencer may say that a certain protein powder is making them faster/stronger/better. Help your athletes understand that this kind of peer pressure or trend following can lead them to risky supplements that could result in both health impacts and anti-doping issues. You can also help your athletes find real food options that have the same benefits as these trending supplements claim to have.

You can learn more about third-party certification here.

4. Teach Athletes to Check Medications

“Athletes are responsible for anything that goes in their eyes, ears, mouth, nose, or skin, so it’s a good habit to start checking products for prohibited ingredients,” says Hanson. Some of the 300+ banned substances on the WADA Prohibited List are found in common medications, so it’s important that your athletes become competent at checking for them.

For example, would your athletes guess that everyday medications for colds, asthma, and acne can be prohibited in-competition or at all times? On Global DRO, athletes can search medications by brands and active ingredients.

5. Teach Athletes about Therapeutic Use Exemptions (TUEs)—Before They Need One

Some medications may contain substances that are banned in and/or out of competition, but they are necessary for an athlete’s health. In these cases, athletes can apply for a Therapeutic Use Exemption (TUE).

“If an athlete has been prescribed a medication that’s banned, we recommend that they start by filling out the TUE Pre-Check Form on USADA’s website,” says Hanson. This form takes a few minutes to fill out and includes information about the prescribed medication, your athlete’s competition level, and information about any upcoming competitions. The team at USADA will look at the answers and will typically respond within three business days to inform the athlete if they need to file for a TUE.

“If you have additional questions, you can always call USADA’s Drug Reference Team,” explains Hanson. We don’t want this to be a guessing game for anyone.”

6. Teach Athletes What to Expect with Testing

Athletes who may experience testing should learn about how the system works early, since it may seem a little intimidating. Testing methods include both blood and urine testing, and testing can be done both in and outside of competition. To ensure the integrity of the sample and prevent cheating, international rules require that athletes are supervised from the time of notification, through the provision of the sample, and until the sample is secured for shipment.

Athletes have rights throughout this process, but providing a sample in front of a stranger can be uncomfortable at first, so it helps if athletes know what to expect. More information is available in USADA’s Clean Sport Handbook.

________________________

Takeaway

Whether your athlete is currently in an anti-doping program or not, you can start preparing them early by helping them understand how to recognize supplement risks, check medications for banned substances, focus on a food-first approach to fueling, and prepare for testing.

Caveat: While nutrition can be used as a tool to improve sleep quality and help ease mild symptoms of anxiety, if your athlete is struggling with sleep disturbances or anxiety, it’s important to talk to a medical professional in addition to making smart nutritional choices.

Reduce Anxiety

1. Eat Enough and Keep It Balanced

“The first line of defense for your overall physical and mental health is to make sure that you have a well-balanced diet,” says Ziesmer. “Consuming a variety of different foods over the course of the day, particularly a lot of different fruits and vegetables, is going to help ensure that your athlete gets the nutrients they need. It’s also important to make sure your athlete is eating enough: Under fueling can exacerbate sleep and anxiety issues.” She also recommends a check-in with your family doctor to get bloodwork done to make sure that your athlete isn’t deficient in certain vitamins and minerals, including zinc, magnesium, and vitamins D and B.

2. Get the Right Fats

“Omega 3 fatty acids are extremely beneficial for brain health, and have been shown to help reduce anxiety,” says Ziesmer. Fatty fish are the best source of Omega-3s, so if your athlete likes salmon, tuna, and mackerel, add those to the shopping list. If your athlete isn’t a fish fan, Ziesmer says that flaxseed, walnuts, flaxseed oil, or walnut oil also contain high amounts of Omega-3s.

3. Get Some Sun

“A huge percentage of the U.S. population is deficient in vitamin D,” says Ziesmer. “And low vitamin D levels have been linked to anxiety. Fortunately, vitamin D is relatively easy to obtain: Just spend time outside in the sun.” She recommends roughly 30 minutes per day in bright sunlight. If that’s impossible in your area, especially in the winter, there are plenty of foods that contain or are fortified with vitamin D.

4. Include Magnesium and Zinc Sources

Magnesium and zinc are both important minerals for preventing and reducing anxiety. “Leafy greens, nuts, and seeds are a great source of magnesium, while zinc will primarily come from meat sources,” says Ziesmer. “Liver, oysters, cashews, and egg yolks are especially good sources of zinc.”

Promote Sleep

5. Cut Back on Caffeine Early

If your athlete tends to drink a caffeine-infused sports drink during afternoon practice, that caffeine could be wreaking havoc on their sleep schedule. Some people feel the impact of caffeine longer than others, so if your athlete is always wide awake around bedtime, try cutting out caffeine after noon. “Caffeine makes our brain go into overdrive. And even if you don’t feel the obvious effects of it, it can still keep you awake at night,” Ziesmer adds.

6. Create a Routine

Cutting caffeine helps promote sleep, but the best way to help improve your athlete’s snooze time is to help them create smart routines and rituals around bedtime. This means things like setting a schedule for bed/wakeup times and adding soothing pre-sleep activities, like reading a book rather than scrolling on Instagram, or taking a warm shower after practice. Ziesmer says a set schedule and routine—including bedtime snacks and beverages—is the best way to promote sleep.

7. Enjoy a Warm Beverage

While chamomile tea is touted as the best herbal option for making someone feel sleepy, any relaxing herbal tea that your athlete likes is a great option. The ritual of having a cup of tea before bed can help put your athlete in a state of relaxation—and of course, provide some bonus hydration! Any herbal tea will work well before bed, but make sure it doesn’t contain caffeine. Adding a bit of milk to the tea can also be sleep inducing, Ziesmer adds.

8. Add a High Protein Dessert

A higher protein snack before bed can help a young athlete sleep better, especially if there’s a late game or practice, or if they tend to underfuel during the day. If your athlete complains of waking up in the middle of the night feeling hungry, a protein-dense snack before bed will help. A mug of hot chocolate made with one percent milk, for example, is a tasty and protein-dense treat in addition to being a soothing warm beverage. Ziesmer also recommends a small bowl of Greek yogurt with berries and granola.

__________________

Takeaway

Nutrition can help improve sleep and reduce feelings of anxiety by giving the body more of what it needs (like antioxidant rich fruits and vegetables) and less of what it doesn’t (like caffeine).

Here, Dr. Michele LaBotz, a TrueSport Expert and sports medicine physician, shares six simple goals to set around sleep, recovery, nutrition, and strength training that will improve your overall wellness and support your athletic goals.

1. Get Enough Sleep

Did you know that teenagers are actually supposed to get 8 to 10 hours of sleep every night for optimum health, not the 7 to 9 hours recommended for adults? And did you know that children 6-12 years old should get 9-12 hours of sleep each night? That’s right: You need more sleep. “More and more evidence is coming out on the importance of meeting these sleep recommendations for injury prevention, athletic performance, and overall mental wellness,” says LaBotz.

If you are currently getting less than these recommended amounts, LaBotz warns that you may be chronically sleep deprived. The trick with chronic sleep deprivation is that you do not actually feel tired. Although cutting back on sleep for a night or two may make you feel drowsy, going with less sleep over longer periods does not create that same feeling. You may feel well-rested, but your body is not. When you are chronically sleep deprived, your body sends false messages about how awake you feel.

The challenge for many young athletes is that between school, sport, family, and friends, it often seems there are not enough hours in the day to get everything done. However, for athletes looking to optimize performance and minimize injury, LaBotz emphasizes that making sleep a priority is key. If you are not consistently getting the recommended amount of sleep, pick a week (or two) where you are going to follow a sleep schedule based upon the clock, and not on how tired you feel. You may need to gradually build up your sleep time over a few days, but after experiencing the changes sufficient sleep can deliver, most athletes feel that it is time well spent!

2. Get Enough Recovery Time

If you’re on a travel team and a school team, you may accidentally fall into the “no recovery days ever” trap, says LaBotz. This isn’t good for your body, which means it’s also not good for your long-term development as an athlete. You should have at least one recovery day per week, even if it means skipping a practice to make that happen. This is important for maximizing your physical and mental performance and reducing your risk of injury.

Often, coaches aren’t aware of how much extra work you’re doing with the other teams you’re on, and if they did, they wouldn’t recommend training as much as you are. Talk to your coach or athletic trainer about what your current total training load looks like and find out if you should be skipping certain sessions in favor of time off or less intense active recovery.

3. Prioritize Strength Training

“For the vast majority of sports, strength training should be part of training,” says LaBotz. “It should be built into your training week rather than an addition to everything else you are already doing.”  If you are not currently involved in strength training, set a starting goal of doing strength work twice a week for 20 to 30 minutes.

If your coach hasn’t built it into your training plan already, talk to them about how you can best fit it in. You may also want to talk to an athletic trainer to help you build a routine that hits all the major muscle groups. Focus on technique and not just on how heavy the weights are! Remember, strength training should be part of your training for sport, and not just an “added on” activity.

4. Find a Recovery Protocol That Works

Some athletes love to foam roll their legs after a workout. Others prefer hopping in an ice-cold bath to soothe sore muscles. Some prefer doing an easy yoga flow. Find what works and feels good for you, and make time for it in your routine, says LaBotz. Set a goal of doing a few minutes of active recovery, particularly after a hard workout.

5. Improve Your Post-Workout Fueling

“For athletes who are training every day, it’s important to have a snack that’s rich in carbohydrates and includes a little bit of protein after practice,” says LaBotz. If you typically have dinner within 30 minutes of finishing practice, that’s usually plenty. But if it’s longer than that before you’re home and at the dinner table, you should have a snack on hand that you can eat when practice is over.

“Make sure you have something in your locker or something in your gym bag that you can eat or drink right after you’re done,” says LaBotz. This could be as simple as half of a sandwich, a carton of chocolate milk, a handful of trail mix, or some cheese and crackers. (Get more locker-friendly ideas here.)

6. Have a Life Outside of Sports

If you’re so busy playing sports that you never have time to see a movie with friends, or to participate in any other extracurriculars, it’s time to set a goal that actually takes you away from your sport. “You should have variety in your life,” says LaBotz. This variety protects your mental and physical wellness, as well as reduces the risk of burnout in sport.

_______________________

Takeaway

In addition to setting goals for your athletic performance this season, consider setting some that focus on overall wellness. Goals around sleep, recovery, strength, and nutrition will ultimately make it easier to achieve your athletic goals—and make you a stronger, healthier human in the process.

With this in mind, how can you best support their mental wellness while helping them grow as people and athletes? Here, one of the authors of a recent recommendations report on mental wellness in youth sport—longtime sports sociologist Jay Coakley, PhD—is helping break down the tangible ways that caregivers and coaches can support athletes.

1. Humanity over athleticism

The title of the report is “Humanizing Sport,” speaking to the fact that taking care of young people needs to be the top goal for coaches and caregivers. Adults often struggle to remember that young athletes are under immense amounts of pressure while still developing the life skills and resilience necessary to cope with that pressure. It’s important to understand that the situations a young person is dealing with are valid and important, even if as an adult, you can look back and see how minor those problems are in retrospect. For example, an athlete fighting with a teammate may seem minor, but for that athlete, it can take a huge mental toll.

As a coach, it’s also easy to see a team of athletes as one singular mass—’the team’—but Coakley urges coaches to remember that each team member is their own individual with a different set of skills and struggles. For family members too, it’s easy to focus on a young athlete’s talent on the field rather than prioritizing their happiness on that field.

2. Relieve pressure

Even without meaning to, caregivers and coaches can add huge amounts of pressure for athletes. “For example, sports are often expensive these days, which is a source of pressure for a child who knows that parents are using discretionary money for their sport participation, and because of that, they feel trapped,” says Coakley. Mentioning things like the price of sport or the need for an athletic scholarship can put an unhealthy burden on your young athlete.

Coaches often create similar pressures for the team or for certain players by setting outcome-specific goals like winning certain games and placing more emphasis on wins than progress. Coaches and caregivers who limit unnecessary triggers for stress and pressure, while seeking opportunities to develop athlete resilience, create an optimal environment to support student-athlete mental wellbeing.

3. Take mental health as seriously as physical health

Often in youth sport, mental health is an afterthought, if it comes up at all. But Coakley says that mental health is potentially more important than physical health for young athletes. “Unfortunately, within sport culture, it used to be defined as a weakness if you had a mental health problem,” he says. “It’s hard to change that culture, but that’s our goal.”

To start, have open conversations with athletes about mental health, let them know that they can come to you if they’re experiencing any distress, and focus on mental wellness alongside physical wellness on the team. You can do goal-setting exercises throughout the season, make sure athletes and their families understand your open-door policy, and host weekly check-ins with the team to tackle any issues that have come up.

4. Have regular one-on-ones with athletes

Whether you’re a caregiver or a coach, having individual conversations with your athlete on a regular basis is an important part of monitoring their mental wellness. “Good coaches have weekly one-on-one conversations with their athletes,” says Coakley. “They might be short conversations, but these quick talks let the athletes know that the coach cares about them and helps coaches catch any potential issues early.” In alignment with athlete safety best practices, be sure these conversations are always observable and interruptible.

The same is true for parents and guardians: Make sure you’re having at least one check-in with your athlete each week, even if it’s just for 10 minutes. Intentionally creating time to connect with your athlete leaves room for them to share anything they may be struggling to process or move through on their own.

5. Don’t be afraid to refer out

Many of the recommendations in the report center around seeking appropriate help and guidance from other professionals. While coaches may feel as though they need to be the therapist, nutritionist, physical therapist, and sleep specialist, it’s important to remember that wearing all of those hats isn’t actually in the best interest of you nor your athletes. It’s simply overburdening you and keeping your athletes from getting the professional care that they need. Instead, build relationships with experts who are qualified in these different areas and try to make them readily available for your athletes. If financial means are a concern, Coakley suggests reaching out to local universities and seeking out students looking for internships in the fields of physiotherapy, sports dietetics, or psychology. Consider the sport administrators in your particular system as a great ally in this effort. Seek their guidance and support to identify appropriate resources to supplement the important work you’re doing as a caregiver or coach.

_________________________

Takeaway

Serving young athletes means taking care of their mental wellbeing as well as their physical health. This begins with seeing athletes as whole humans, rather than viewing them as one team, or as individuals who are only defined by their athletic achievements. For coaches and caregivers who interact closely with athletes, this should include regular check-ins and open conversations about mental health. It should also include seeking expert help when needed, rather than trying to do everything yourself.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares some tips on how to approach holidays and vacations mindfully so that athletes can feel comfortable getting the nutrients they need and the flavors they want.

1. Help Your Athlete Understand Intuitive Eating

Simply put, intuitive eating is learning to listen to your body’s hunger cues and respond to them appropriately. Ziesmer explains that leaning into intuitive eating makes it easier for an athlete to enjoy tasty treats at a holiday party and to stop when they’re full. “Eating intuitively helps you avoid those big spikes in hunger, where you go too long without eating and then you’re starving,” says Ziesmer. “When you’re eating, it’s also about asking, ‘Am I satisfied? Or am I still hungry?’ You don’t always need to clear your plate—but it’s also okay if you do.”

2. Don’t Restrict

For young athletes, developing restrictive tendencies is unfortunately all too common, and the hype around ‘not gaining weight over the holidays’ may actually cause those tendencies to show up. Ziesmer says it’s important to ensure that your athlete has a healthy relationship with all types of food so they can maintain a nutrient-dense diet while still enjoying the seasonal festivities during the holidays.

3. Start with a Nutrient-Dense Meal

Showing up to the holiday party after not eating all day is a recipe for going overboard on the tasty treats. Ziesmer says that the easiest way to avoid overindulgence and the stomachache that’s likely going to follow is to eat a nutrient-dense snack beforehand. This strategy shouldn’t cause stress: Balance is the priority, so keep in mind that a single indulgent meal won’t unbalance a generally healthy nutrition plan.

4. Aim for a Balanced Plate at Meals

Sitting down to a big family meal? Focus on the different elements on the plate, says Ziesmer. Is there a source of protein (like chicken, fish, turkey, or tofu), a whole grain (like brown rice or  whole wheat rolls) and some vegetables (like steamed broccoli or a side salad)? Don’t panic if instead of a whole grain, mashed potatoes are your carbohydrate options, and instead of a kale salad, canned green beans are the only vegetable. Do the best with what you have!

5. BYO Healthy Snacks

Heading to a hotel or a family member’s house for the holidays? Stock up on healthy snacks and meal options that you can easily travel with so your athletes don’t miss out on important nutrients during the trip. “If you are staying at a hotel, you can ask for a mini fridge in your room,” says Ziesmer.” Stock the fridge with fruit, chopped up vegetables and hummus, string cheese, hard boiled eggs, yogurt, and granola.” If you don’t have fridge access, mixed nuts, shelf-stable fruits like apples, dried fruit, and homemade granola bars are great options too.

6. Make New Traditions

Rather than throwing out current family traditions, try to add a few instead! Remember that with most foods, whether it’s ‘healthy’ or ‘unhealthy’ largely depends on context. A big mug of hot chocolate after a day of sitting and watching movies may not be the most nutritious choice, but that same mug of hot chocolate is actually a great blend of carbohydrates and proteins that can help an athlete recover from a 5K training run. If most of the holiday traditions and vacation activities in your family center around food, consider suggesting a few new traditions that include movement. A snowball fight or walk before Christmas dinner helps create balance.

7. Pay Attention to Portion Size and Unconscious Snacking

At parties, it’s easy to snack through the evening and be completely unaware of how much you’ve eaten. Because of this natural tendency, Ziesmer recommends taking a mindful approach to eating to truly enjoy every bite. “I try to help people really think about what they’re eating: What does the food smell like, how exactly does it taste, how does it feel in your mouth?” she says. “When possible, try to eat without distractions and pay attention to what you’re eating. Try to focus on eating the food instead of doing other things at the same time.”

8. Look for Healthy New Favorites

The best way to make sure that there will be something nutrient dense at the party you’re heading to is to bring a healthy dish! A slow-cooker stew that’s packed with vegetables, beans, and lean protein is a great addition to a buffet, while a dense salad with dark leafy greens and a wide variety of vegetables is an easy dish to bring for a sit-down dinner. Consider making a fruit-focused dessert or a big dish of chopped vegetables and a Greek yogurt-based dip for an appetizer.

9. On a Specific Diet? Let Family Know Ahead of Time

If your athlete is vegan, vegetarian, gluten-free or has a specific food intolerance, don’t wait until the table is set to bring it up. “Have a conversation before you get there,” says Ziesmer. “It’s a lot less stressful and a lot less tense when you discuss it with the host beforehand. This approach takes the emotions out of it and lets you figure out a solution. Is there a vegan option for your athlete, or should you bring a dish?”

10. Focus on Movement and Sleep—Not Just Food

It’s easy to get stressed about ‘eating right’ over the holidays and on vacation, but Ziesmer reminds athletes and caregivers that movement and sleep are just as important—and just as prone to getting off-kilter during this chunk of time. Urge your athlete to maintain a reasonable sleep schedule, aiming for seven to nine hours of sleep per night, and to get in some movement every day. This doesn’t have to mean running laps or hitting the gym—it could mean going on a walk or bike ride with a friend, tossing the basketball around in the driveway, or doing some gentle yoga.

______________________

Takeaway

The holidays should be a time to enjoy yourself—not stress out about what you should or shouldn’t eat. It’s okay to enjoy food simply because it tastes good, and you can find balance by also working in nutrient-dense snacks and meals, exercise, and good sleep.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares her best tips for optimizing time, dollars, and nutrition.

No Time to Cook? No Problem.

There is nothing wrong with purchasing soup from the soup aisle in the grocery store rather than making it yourself, says Ziesmer. Not everyone has the time to make a soup from scratch. Canned and boxed soups are a simple option—and with a few simple additions, they can be made much more filling and satisfying for a hungry young athlete.

Start by choosing the healthiest option available by scanning nutrition labels before putting a can or box of soup in your cart. Look for:

• Under 500 milligrams of sodium per serving
• At least 2 grams of fiber per serving
• No more than 10% of daily value in saturated fat

Ziesmer notes that soups that are vegetable broth-based are generally going to be better options than cream-based soups, so opt for Manhattan clam chowder rather than New England clam chowder, for instance.

She also likes black bean, lentil, and split pea-based soups for their high fiber content. If you’re opting for a noodle soup, look for options with whole grain noodles to boost fiber and satiety.

Even if you don’t often rely on canned soup, Ziesmer suggests having a few cans on hand: This way, when a game runs into overtime, you know you can get home and prepare dinner in just a few minutes. “Soup is such a great backup meal to have on hand,” she says.

Improve Your Canned Soup

Most people don’t think about adding extras to canned soup, but Ziesmer says that there are a few simple additions that can make a big difference in flavor as well as nutrition. It’s easy to go from a can of soup to a gourmet meal and clean out your refrigerator in the process.

• For a vegetable-based soup, adding canned black beans, chickpeas, white beans, or kidney beans can add fiber and protein.
• To improve nutrient content, toss in some frozen vegetables like spinach—or chop up and add those herbs and vegetables that are wilting in the refrigerator.
• An overripe tomato that’s no longer salad-worthy gives a soup more body and flavor, as does limp basil or coriander.
• Leftover chicken or beef from the night before can be added to boost a soup’s protein content. Ziesmer’s personal favorite is to create a heartier soup by adding chunks from a grocery store rotisserie chicken.
• Cooked brown rice or whole wheat pasta can also be added to turn a light soup into a hearty stew.

Add a Hearty Side

Soup is a great option for a quick meal, but if there aren’t appropriate carbohydrates and protein added, it can leave an athlete feeling hungry. After a practice or competition, Ziesmer notes that a traditional ’soup and salad’ meal is not going to be satisfying enough for an athlete. Don’t be afraid of adding carbohydrates on the side: Athletes need quick-burning carbohydrates to boost recovery and refill glycogen stores.

“One of our standard dinners is tomato soup with grilled cheese,” she says. “It’s a classic for a reason. Soups are often low on calories and carbohydrates.”

She recommends using a whole grain bread for the grilled cheese to add more fiber and nutrients. A cornbread muffin is another favorite of Ziesmer’s, and if you make a batch, you can freeze the unused ones for the next time you’re running late on dinner prep.

Start from Scratch

Making your own soup doesn’t have to be complicated, thanks to a plethora of pre-made broths and bouillon cubes that you can use as your base. Made-from-scratch soups and stews are more cost-effective and tend to be healthier since they won’t contain as many artificial preservatives as canned options. If you have a large pot or a slow cooker, you can also make your own soup in bulk, then freeze leftovers so you’re ready for the next time you need a meal in a hurry.

In a slow cooker, simply combine your stock of choice—chicken, beef, vegetable—and add your preferred frozen vegetables or wilted vegetables from the fridge, a can of drained black, white, kidney or garbanzo beans, shredded or chunked chicken or beef if desired, a can of diced stewed tomatoes, and a teaspoon of your preferred seasoning mix (Italian, chili, et cetera) and let it stew for a few hours. An hour before serving, add rice or pasta if desired. (If adding pasta or rice, either pre-cook or add extra water since uncooked rice or pasta will absorb the broth.)

______________________

Takeaway

Whether it’s from a can or made from scratch, soup can be a great meal for any athlete, especially if you add more carbohydrates, fiber, protein, and vegetables to the mix.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares a few tips for buying food on a budget, as well as recipes for a few meals that keep costs low.

Cost Saving Tips

1. Meal Prepping is Budget-Friendly

Meal prepping is not just a time-saver: it also saves you from expensive last-minute restaurant stops and hunger-filled trips to the grocery store. It also ensures that you actually use all of the food that you do buy, and it allows you to buy ingredients like chicken or oatmeal in bulk, which is cheaper than purchasing small single-serve packages.

2. Don’t Waste Leftovers

Often, that single chicken breast left over after dinner ends up sitting in the refrigerator before getting tossed out. But while you may not have enough left over from dinner for a full meal for the family, you can repurpose those leftovers to feed hungry athletes. Don’t be afraid to use leftovers creatively for lunch the next day. For example, extra chicken can easily be made into a sandwich, burrito, wrap, or rice bowl.

3. Get Creative

When you are at the grocery store, sticking to your list and buying the bulk options are great ways to save money. But also keep an eye out for deals, and don’t be afraid to make some creative substitutions.

4. Have the Right Cooking Gear

Ziesmer often talks about slow-cookers and pressure cookers as great ways to speed up meal prep and make things like dried beans a more realistic option for busy people. If you don’t have a slow-cooker yet, check your local thrift store if a new one is out of your budget. And of course, if you have the time and space, you can get creative with growing your own herbs and vegetables at home to save money.

5. Be Smart About Sport Snacks

There are hundreds of bars, gels, gummies, and drink mixes now marketed to athletes, but in most situations, young athletes don’t need these powders and potions to perform at their best. There are plenty of easy options for homemade sports drinks and simple pre-game snacks that aren’t ultra-processed and pricey. Most of the time, a bottle of water with a pinch of sea salt and a banana or a half of a peanut butter and jelly sandwich will be the perfect snack.

Here are some budget friendly meal ideas for breakfast, lunch, and dinner.

Breakfast: Nutrient-Packed Overnight Oats

Compared to buying boxes of cereal or granola, buying bulk bags of oatmeal is a huge cost savings. On a per-serving basis, cereal often costs three or more times as much as oatmeal. Oatmeal is also the more nutrient-dense, fiber-rich choice. It’s also less processed and can be topped with nutritious foods like fruit, nuts, and seeds.

Ingredients:

• 1/2 to 3/4 cup rolled oats (depending on how hungry your athlete tends to be)
• Nuts and seeds: Crushed walnuts, chopped pecans, chia seeds, or peanut butter are all great options.
• Fruit: Berries (fresh or frozen), raisins, dried cranberries, or seasonal fruit like apples or bananas
• Sweetener: Honey or maple syrup, cinnamon

Prep: Combine all ingredients in a jar or bowl and add 1 to 1 1/2 cups of milk or water (double the amount of oatmeal used). Leave in the refrigerator overnight, then enjoy it cold or warm up in the microwave in the morning.

Lunch: Simple Vegetarian Rice Bowl

Vegetarians have long touted the benefits of rice and beans, since the combination of the two provides all of the essential amino acids and protein that a growing athlete needs. And they are incredibly budget-friendly! While dried beans require more prep time than canned, they do provide a major cost-savings. A secondhand slow cooker or pressure cooker can help reduce time in the kitchen prepping dried beans. And rather than buying single-serve or quick-cook rice, opt for the largest bag that you’re able to fit in your kitchen cupboards. Bulk rice is one of the most inexpensive carbohydrates available, and it’s also one of the most versatile and easy to use carbohydrates.

Ingredients:

• 1 cup rice
• 1/2 cup black beans
• 1 bell pepper (If not in season, check the frozen aisle: Often you can find bags of chopped peppers and onions combined!)
• 1/2 onion
• 1 cup spinach
• Chili powder
• Toppings: Tomato, avocado, shredded cheese, hot sauce, salsa

Prep: Use a rice cooker to cook your rice, or follow directions on the bag (ideally, meal prep several servings of rice at once, rather than single servings). Sauté peppers, onions, and spinach with sprinkle of chili powder until softened, then add pre-cooked black beans to the pan. Build your bowl by topping rice with vegetable mix, followed by toppings.

Dinner: Simple Chicken for Today + Beyond

If you can’t find good seasonal options—which can be hard in the winter months in many areas—opt for frozen vegetables, says Ziesmer. These are often less expensive than fresh vegetables, and because they’re flash frozen immediately after harvesting, they actually retain more nutrients than some of the fresh options that have traveled a long distance to make it onto the shelves at your grocery store. And when it comes to deciding what’s for dinner, keep it simple: Avoid recipes that force you to buy a dozen ingredients that you’ll only use for one dish, or that feature pricier cuts of meat. For most young athletes, finding a few favorite meals that are easy and inexpensive to prepare beats attempting to create a new dish every night of the month.

Ingredients:

• Chicken thighs (boneless, skinless) – often less pricey than chicken breasts. Buy in bulk for meal prepping
• Seasonal roast-friendly vegetables that your athletes like, such as asparagus, cauliflower, broccoli, celery
• Roast root vegetables: Beets, sweet potatoes, white or yellow potatoes, yellow onion
• Olive oil
• Spices: Pepper, garlic powder, salt (or an ‘everyday seasoning’ blend)

Prep:

• Preheat oven to 350 degrees.
• Chop vegetables and root vegetables into roughly 1×1 inch cubes
• Line two pans with foil for easier cleanup, then drizzle olive oil on each
• Put all vegetables and root vegetables in a big bowl and toss with 1-2 tablespoons of olive oil and your choice of seasoning. These vegetables also are great as leftovers for rice bowls, stews, salad toppers, and side dishes throughout the week, so, when possible, make extra.
• Bake the vegetables in the oven for 1 hour (or until they’re easily pierced with a fork)
• On one pan, lay out chicken and sprinkle with your preferred seasoning. This is a great time to cook a big batch of chicken to be used in soups, wraps, sandwiches, salads, and rice bowls throughout the week.
• Bake chicken for roughly 55 minutes

____________________________

Takeaway

Feeding a young, hungry athlete can cost a fortune, but it doesn’t have to. With some advance planning, meal prep, and smart bulk buying, you can slash your grocery budget while still ensuring that your athlete is getting all the nutrients that they need to stay in the game.