High School Athlete Nutrition Podcast – Episode #62
Key Nutrients Every Athlete Needs for Strong Bones, Endurance, and Performance
Vitamins and minerals may seem small, but they play a huge role in your performance. In this episode, Stephanie and Katie break down the key nutrients athletes need to support strong bones, healthy blood volume, endurance, recovery, and overall performance. They will cover energy intake, calcium, vitamin D, protein, iron, vitamin B12, and hydration. Plus they share practical tips and example fueling strategies along the way.
Key Topics
Fueling for strong bones – Why eating enough energy, calcium, vitamin D, and protein is essential for bone health and reducing the risk of stress fractures.
Iron and blood health – How iron helps transport oxygen throughout the body, which is especially important for endurance, strength, and speed.
B12 and performance – Why B12 matters for blood cell production and which athletes may be at greater risk for deficiency.
Hydration and electrolytes – Why hydration supports blood volume and performance, plus easy ways to replace fluids and sodium lost through sweat.
Resources & Links
Sponsored by the Virginia Beef Council and the Northeast Beef Promotion Initiative – Beef is a nutrient dense food that provides high quality protein, iron, and vitamin B12 to help athletes support strength, endurance, recovery, and overall performance.
High Protein Recipes
Build Your Most Valuable Plate with Beef
Connect with us
Stephanie | @highschool.athlete.nutrition
Katie | @nutrition.at.play
Have a question or topic idea? Message us here
If you found this episode helpful, please share it with your teammates, coaches, or fellow parents to spread the word!
