In this episode, we cover…
(0:00) Sarah introduces her sports background and playing multiple sports growing up
(0:30) She talks about focusing on running in high school and dealing with stress fractures
(1:15) Early interest in nutrition but realizing she wasn’t fueling properly
(2:15) Explains the biggest issue: young athletes not eating enough
(3:30) Talks about lack of education and challenges eating during the school day
(5:00) Breaks down game-day fueling and importance of carbs for energy
(7:30) Discusses common myths and why supplements aren’t a “quick fix”
(10:00) Explains how many calories athletes actually need and eating consistently
(15:30) Talks about the role of parents and building good habits early
(21:00) Discusses body image, social pressure, and her main message: food is fuel
The Missing Piece in Youth Sports Performance
Most young athletes think getting better comes down to practice, training, and effort. But according to sports dietitian Sarah Bixby, there’s another factor that’s just as important—and often ignored: nutrition. In her conversation with Athletes Untapped, Sarah explains that many athletes are working hard but still underperforming simply because they aren’t fueling their bodies properly. Between school, practices, and growth, their energy demands are far higher than they realize.
“We just aren’t fueling enough… we forget that growth and development requires energy too.”
That gap between effort and nutrition is where problems start.
From Athlete to Expert: Sarah’s Story
Sarah’s perspective comes from experience. Growing up, she played multiple sports and eventually focused on long-distance running in high school. She later went on to study nutrition at Penn State in State College, PA, where she turned that passion into a career. Like many dedicated athletes, she pushed her body hard—but didn’t fully understand how to fuel it. That led to stress fractures during key seasons, forcing her to step back and reevaluate. Looking back, she realized the issue wasn’t effort—it was nutrition.
“I knew nutrition was important… but I learned I wasn’t doing it right.”
That realization shaped her career and now drives her work with athletes today.
Why Young Athletes Are Under-Fueling
One of the biggest misconceptions in youth sports is that athletes are eating enough simply because they’re eating regularly. In reality, most are falling short. Think about a typical day: school from morning to afternoon, followed by a long practice or game, and then homework at night. On top of that, their bodies are still growing. All of that requires energy—and a lot of it. The problem is that many athletes rely only on hunger cues, which aren’t always reliable during intense training. By the time they feel hungry, they’re already behind.
Fueling for Game Day (Without Overthinking It)
Nutrition doesn’t have to be complicated, but timing matters. Sarah explains that what you eat—and when you eat it—can make a major difference in performance. A full meal several hours before a game helps provide a steady base of energy. As game time gets closer, the focus should shift to lighter, easier-to-digest options. Within an hour of competition, quick carbohydrates become the priority because they can be used immediately for energy. The goal isn’t perfection—it’s consistency.
The Truth About Supplements
With social media full of advice on protein powders, creatine, and greens supplements, it’s easy for young athletes to think they need extra products to succeed. Sarah pushes back on that idea. Most high school athletes can meet their nutritional needs through food alone. Supplements aren’t just unnecessary in many cases—they’re also unregulated, which makes them risky. Instead of chasing shortcuts, athletes should focus on building a strong foundation through meals and snacks throughout the day.
Building Better Habits Early
Nutrition isn’t just about today’s performance—it’s about long-term habits. Sarah emphasizes that young athletes should start learning how to take ownership of their nutrition. Parents play an important role by keeping healthy food available, but athletes themselves should be involved in planning and choosing what they eat. That sense of ownership makes it more likely they’ll stay consistent. Those habits don’t just help in sports—they carry into adulthood.
Body Image and the Pressure to “Look” Athletic
One of the more challenging aspects of sports nutrition today is the influence of social media. Young athletes are constantly exposed to unrealistic body standards, which can shape how they think about food. Sarah works to shift that mindset away from appearance and toward performance. Instead of labeling foods as “good” or “bad,” she encourages athletes to think about how food supports their goals. Every athlete’s body is different, and success doesn’t come from trying to look like someone else—it comes from properly supporting your own body.
Final Takeaway
At the end of the day, Sarah Bixby’s message is simple but powerful: most young athletes aren’t underperforming because they lack effort—they’re underperforming because they lack fuel. Improving nutrition doesn’t require drastic changes or expensive supplements. It starts with eating enough, eating consistently, and understanding that food is a key part of performance—not an afterthought.
About Athletes Untapped
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