Liz Marshall Liz Marshall

Nutrition Tips for Teen Athletes

Let’s not let diet culture tell us how to fuel our bodies.

Any time I get even 1 to 2 minutes to chat with a teen athlete, I make sure to highlight 3 things.

  1. Athletes need to eat and they need to eat a lot.

    • I love the book by Caroline Dooner, The F*ck It Diet. In 2019, this book was the first resource that I felt really pushed the need for women in particular to throw out the patriarchal message, “Women eat like birds” or “Women always eat less than men”!! As a dietitian who works with eating disorders, I was thrilled to read multiple times in Caroline’s words, “Women need to eat, and we need to eat a lot.” That message is counter-cultural. Now taking that into consideration, it’s no wonder athletes need to fuel themselves at least 6 times per day with balance and variety. I always recommend at least 3 meals and 3 snacks per day, adding extra nourishment on training days. 

  2. Athletes need a rest day.

    • I can’t remember where I read this, but it’s been said that “The difference between an elite athlete and an olympian is that an olympian prioritizes their rest days.” Olympians understand that the rest day is actually as important as the training days. We only get one body and our muscles need time to repair and heal following a strenuous and challenging training regime. It’s the long game, and change in our sports performance does not happen over night.

  3. Athletes need carbohydrates.

    • Gosh, I blame diet culture for society’s fear around carbohydrate-containing foods. There are countless myths about carbs and how they make us gain fat/weight or cause acne or slow down improvement in our sport. I think it is so important for teens to understand what carbs actually do for our bodies. They provide quick energy. They start as food (picture spaghetti and red sauce), it breaks down into glucose, that glucose flows throughout our blood stream, and is transported to our brain, muscles, and nervous system for necessary energy. Our brains cannot store glucose, therefore, we need a constant supply (i.e. at least 6 meals/snacks per day). Our bodies resist storing carbohydrates as fat since it is used preferentially by our body functions (myth busted). If you are not supplying your body with adequate carbohydrate intake, it will break down the protein found in the muscle, body tissues, and organs for energy. Carbs are “protein sparing”. For maximum functioning and metabolic potential in our sport, your body needs a carbohydrate intake of 50-60% of your total daily intake. 

If you are a teen athlete or know someone who is struggling, I would love to walk alongside them as they challenge themselves and their views on food and exercise. Breaking down diet culture is my full time job, and I love what I do!

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Liz Marshall Liz Marshall

Quick Instant Pot Dinners

Dinners don’t have to be stressful.

During the work week, it’s hard to have motivation to make a home-cooked meal, but if you’re ballin on a budget it can be very helpful to have a handful of “go to” quick dinners! Below three of my favorite Instant Pot Recipes I always share with clients who are looking for some new ideas but nothing too challenging. 

Instant Pot Spaghetti and Meatballs

Prep Time 5 mins

Cook Time 20 mins

Total Time 25 mins

Servings: 6

Ingredients

  • 1 lb frozen meatballs

  • 8 oz uncooked spaghetti

  • Drizzle of olive oil

  • 24 oz favorite pasta sauce

  • 1 tbsp Italian seasonings (basil, oregano, etc)

  • 2 cups water

  • Parmesan cheese

Instructions

  1. Place meatballs in one layer at the bottom of the Instant Pot. Break spaghetti in half and arrange them on top of the meatballs.

  2. Drizzle olive oil over spaghetti noodles. 

  3. Pour in the pasta sauce, seasoning, and water, making sure spaghetti is completely covered.

  4. Secure the lid, making sure the vent is closed. Using the display panel select the MANUAL or PRESSURE COOK function*. Use the +/- keys and program the Instant Pot for 10 minutes.

  5.  Remember, it takes 10min for the pressure to build, so it will be 20min total.  Quick release the pressure after 20min and carefully open the lid. Stir in cheese. Serve immediately and enjoy!

Notes

Recipe Adapted from “I Wash, You Dry” https://iwashyoudry.com/instant-pot-spaghetti-and-meatballs/



Instant Pot chicken fried rice 

Prep time 5 min

Cook Time 30 mins
Total Time 35 mins
Servings: 6-8

Ingredients

  • 2 cups white rice, rinsed

  • 2 cups water

  • 3 TBSP toasted sesame oil

  • 1 small onion finely diced

  • 2 garlic cloves, minced

  • 12oz bag frozen peas and carrots 

  • 6-8 oz cooked chicken, diced (rotisserie or pre-cooked chicken works great!)

  • 1 TBSP butter

  • 4 eggs lightly beaten

  • 3 TBSP soy sauce

  • 1 TBSP sesame seeds

  • Salt and pepper to taste

  • Garnish with sriracha, sliced green onion, and additional sesame seeds if desired

Instructions

  1. First we cook the rice, add rinsed rice and water to the pot, then secure the lid, making sure the vent is closed.

  2. Using the display panel select the MANUAL or PRESSURE COOK function*. Use the +/- keys and program the Instant Pot for 4 minutes.

  3. When the time is up, let the pressure naturally release for 10 minutes, then quick-release the remaining pressure.

  4. Fluff the rice with a fork, remove to a separate bowl and cover loosely with foil. Rinse the pot liner to remove any stuck pieces of rice, no need to use soap.

  5. Add toasted sesame oil to the Instant Pot. Using the display panel select CANCEL and then the SAUTE function.

  6. When oil gets hot, add onion and garlic to the pot and saute 2 minutes.

  7. Add peas, carrots, cooked chicken and butter to the pot and cook and stir for another 2 minutes, scraping any brown bits from the bottom of the pot.

  8. Push ingredients to the side of the pot and add beaten eggs. Cook, stirring constantly, until the egg begins to set, then fold into the vegetable and chicken mixture until egg is cooked through.

  9. Turn the pot off by selecting CANCEL, then fold in the cooked rice, soy sauce and sesame seeds. Adjust seasonings to taste.

  10. Optional: Serve warm with sriracha, sliced green onions, and additional sesame seeds for garnish if desired

Notes

Recipe Adapted from “Instant Pot”

https://recipes.instantpot.com/recipe/better-than-takeout-chicken-fried-rice/


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