04/09/2026
Continuing the series a started a few weeks ago on advice I give parents to keep their athletes healthy.
Today's topic: Nutrition
Not fancy diets. Not supplements from social media. Just making sure the basics are covered.
Many athletes—especially high school and endurance athletes—are commonly low in Vitamin D, iron, magnesium, calcium, and zinc. These nutrients play a major role in bone health, muscle function, recovery, and immune support. When levels are low, performance suffers—and injury risk often rises.
Here’s the advice I give to the families I work with:
1️⃣ Food first, supplements second.
Most athletes can meet their needs through consistent, nutrient-dense meals—lean proteins, fruits, vegetables, dairy or fortified alternatives, whole grains, and healthy fats.
2️⃣ Don’t guess—test.
If fatigue, frequent illness, or slow recovery becomes a pattern, it may be worth discussing lab work with a healthcare provider. This is especially true for Vitamin D and iron, where both deficiency and excess can create problems.
3️⃣ Remember that athletes have higher demands.
Heavy training, sweating, growth, and busy schedules increase nutrient needs. What works for a sedentary teen often isn’t enough for a competitive athlete.
4️⃣ Watch the higher-risk groups.
Indoor athletes, endurance athletes, female athletes, and those following plant-based diets often require closer attention to nutrient intake.
Keeping athletes healthy isn’t just about reps, drills, and conditioning. It’s about building a body that can recover, adapt, and stay resilient over time.
Performance starts with health—and health starts with the basics. 💪🥦
