Fueling Success on a Plant-Based Diet: Tips for Teen Athletes | EP42

Can you perform at your best as a plant-based athlete? Absolutely, but it takes the right plan. In this episode of the High School Athlete Nutrition Podcast, host and sports dietitian Stephanie shares exactly how to stay energized, build muscle, and recover faster without relying on meat. She explains the most common mistakes plant-based athletes make, from not eating enough to missing key nutrients like protein, iron, vitamin B12, and vitamin D. You’ll learn easy swaps, smart food pairings, and quick snack ideas to keep your fuel levels high. Whether you’re fully vegan, vegetarian, flexitarian, or just adding more plants to your plate, these strategies will help you stay strong and ready for game day.

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Episode highlights:

(1:37) What “plant-based” really means
(2:33) The biggest mistake athletes make when going plant-based
(2:47) Protein needs and best sources
(4:43) Why iron matters and how to boost absorption
(6:33) The role of vitamin B12 and D
(8:18) Power snack ideas for lasting energy
(9:37) Top mistakes to avoid
(11:14) The bottom line for fueling on plants