{"id":3675,"date":"2026-04-23T21:36:28","date_gmt":"2026-04-23T21:36:28","guid":{"rendered":"https:\/\/athletesuntapped.com\/blog\/?p=3675"},"modified":"2026-04-23T21:38:35","modified_gmt":"2026-04-23T21:38:35","slug":"sarah-bixby-sports-nutrition-tips","status":"publish","type":"post","link":"https:\/\/athletesuntapped.com\/blog\/sarah-bixby-sports-nutrition-tips\/","title":{"rendered":"Sarah Bixby: How Young Athletes Can Fuel for Performance and Growth"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Sarah Bixby - Sports Dietician - on Supplements, Why Athletes are Under-Fueled, and More!\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/IMzX9vz5N_U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>In this episode, we cover&#8230;<\/strong><\/p>\n\n\n\n<p>(0:00) Sarah introduces her sports background and playing multiple sports growing up<br>(0:30) She talks about focusing on running in high school and dealing with stress fractures<br>(1:15) Early interest in nutrition but realizing she wasn\u2019t fueling properly<br>(2:15) Explains the biggest issue: young athletes not eating enough<br>(3:30) Talks about lack of education and challenges eating during the school day<br>(5:00) Breaks down game-day fueling and importance of carbs for energy<br>(7:30) Discusses common myths and why supplements aren\u2019t a \u201cquick fix\u201d<br>(10:00) Explains how many calories athletes actually need and eating consistently<br>(15:30) Talks about the role of parents and building good habits early<br>(21:00) Discusses body image, social pressure, and her main message: food is fuel<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Missing Piece in Youth Sports Performance<br><\/h2>\n\n\n\n<p>Most young athletes think getting better comes down to practice, training, and effort. But according to sports dietitian Sarah Bixby, there\u2019s another factor that\u2019s just as important\u2014and often ignored: nutrition. In her conversation with Athletes Untapped, Sarah explains that many athletes are working hard but still underperforming simply because they aren\u2019t fueling their bodies properly. Between school, practices, and growth, their energy demands are far higher than they realize.<\/p>\n\n\n\n<p>\u201cWe just aren\u2019t fueling enough\u2026 we forget that growth and development requires energy too.\u201d&nbsp;<\/p>\n\n\n\n<p>That gap between effort and nutrition is where problems start.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">From Athlete to Expert: Sarah\u2019s Story<br><\/h2>\n\n\n\n<p>Sarah\u2019s perspective comes from experience. Growing up, she played multiple sports and eventually focused on long-distance <a href=\"https:\/\/athletesuntapped.com\/browse\/track-and-field\">running<\/a> in high school. She later went on to study nutrition at <a href=\"https:\/\/athletesuntapped.com\/browse\/track-and-field\/pennsylvania\/\">Penn<\/a> State in <a href=\"https:\/\/athletesuntapped.com\/browse\/track-and-field\/pennsylvania\/state-college-pa\">State College<\/a>, PA, where she turned that passion into a career. Like many dedicated athletes, she pushed her body hard\u2014but didn\u2019t 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\u2019t effort\u2014it was nutrition.<\/p>\n\n\n\n<p>\u201cI knew nutrition was important\u2026 but I learned I wasn\u2019t doing it right.\u201d&nbsp;<\/p>\n\n\n\n<p>That realization shaped her career and now drives her work with athletes today.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Young Athletes Are Under-Fueling<br><\/h2>\n\n\n\n<p>One of the biggest misconceptions in youth sports is that athletes are eating enough simply because they\u2019re 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\u2014and a lot of it. The problem is that many athletes rely only on hunger cues, which aren\u2019t always reliable during intense training. By the time they feel hungry, they\u2019re already behind.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fueling for Game Day (Without Overthinking It)<br><\/h2>\n\n\n\n<p>Nutrition doesn\u2019t have to be complicated, but timing matters. Sarah explains that what you eat\u2014and when you eat it\u2014can 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\u2019t perfection\u2014it\u2019s consistency.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Truth About Supplements<br><\/h2>\n\n\n\n<p>With social media full of advice on <a href=\"https:\/\/athletesuntapped.com\/blog\/top-protein-powder-brands-for-athletes\/\">protein powders<\/a>, creatine, and greens supplements, it\u2019s 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\u2019t just unnecessary in many cases\u2014they\u2019re 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Building Better Habits Early<br><\/h2>\n\n\n\n<p><a href=\"https:\/\/athletesuntapped.com\/blog\/role-of-nutrition-in-athletic-performance\/\">Nutrition<\/a> isn\u2019t just about today\u2019s performance\u2014it\u2019s about long-term habits. Sarah emphasizes that young athletes should start learning how to take ownership of their <a href=\"https:\/\/athletesuntapped.com\/blog\/importance-of-nutrition-for-athletes\/\">nutrition<\/a>. Parents play an important role by keeping<a href=\"https:\/\/athletesuntapped.com\/blog\/teaching-healthy-habits-to-young-athletes\/\"> healthy<\/a> food available, but athletes themselves should be involved in planning and choosing what they eat. That sense of ownership makes it more likely they\u2019ll stay consistent. Those habits don\u2019t just help in sports\u2014they carry into adulthood.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Body Image and the Pressure to \u201cLook\u201d Athletic<br><\/h2>\n\n\n\n<p>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 \u201cgood\u201d or \u201cbad,\u201d she encourages athletes to think about how food supports their goals. Every athlete\u2019s body is different, and success doesn\u2019t come from trying to look like someone else\u2014it comes from properly supporting your own body.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Final Takeaway<br><\/h2>\n\n\n\n<p>At the end of the day, Sarah Bixby\u2019s message is simple but powerful: most young athletes aren\u2019t underperforming because they lack effort\u2014they\u2019re underperforming because they lack fuel. Improving nutrition doesn\u2019t require drastic changes or expensive supplements. It starts with eating enough, eating consistently, and understanding that food is a key part of performance\u2014not an afterthought.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">About Athletes Untapped<\/h2>\n\n\n\n<p>Want to crush it like Sarah? Start training with a private coach and untap your potential.<\/p>\n\n\n\n<p>We connect families &amp; athletes with private sports coaches. Hosting over 3,000 coaches nationwide, head to our website and find a local\/vetted coach near you!<\/p>\n\n\n\n<p><a href=\"https:\/\/athletesuntapped.com\">https:\/\/athletesuntapped.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this episode, we cover&#8230; (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\u2019t fueling properly(2:15) Explains the biggest issue: young athletes not eating enough(3:30) Talks about lack of education [&hellip;]<\/p>\n","protected":false},"author":27,"featured_media":3677,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,30,26],"tags":[42],"class_list":["post-3675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-for-parents","category-track-field","tag-video"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sarah Bixby: Sports Nutrition Tips Every Athlete Needs to Know<\/title>\n<meta name=\"description\" content=\"Sarah Bixby breaks down sports nutrition, including fueling tips, common mistakes, and how to improve through proper eating habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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