10/15/2026
Growing girls don’t need more praise for eating less. Especially when they’re putting in miles.
They need enough fuel to train, recover, AND keep growing.
Consistently falling short can contribute to RED-S—Relative Energy Deficiency in Sport—which can affect bone health, hormones, recovery, and performance.
Sometimes appearance pressure plays a role. Sometimes it’s a small appetite, a sensitive stomach, limited food preferences, or a busy schedule. Underfueling isn’t always intentional.
When I cook for young athletes, part of my job is getting more energy and nutrients into foods they actually want to eat.
🥞 Pancakes with Greek yogurt, oats, almond flour, and blueberries.
🍪 Cookies with protein powder, almond flour, and olive oil.
🧁 Muffins with sweet potatoes, bananas, and nut butters.
🍫 Chocolate cake with almond butter, eggs, zucchini, and plant protein.
I’m thinking about appetite, texture, portions, how foods sit in their stomach, and timing around training. What works for breakfast might need adjusting right before a run.
Carbohydrates for fuel. Protein for growth and repair. Fats to help meet those big energy needs. Enough total food—not just more protein.
And regular cake still belongs. It doesn’t need zucchini to earn its place.
A beautiful meal can still miss the assignment if it doesn’t provide enough fuel. 🤍
