She's a typical student athlete: she balances athletic practices with a full academic load. She is committed and supported by both her coaches and school faculty, with the hope that her excellence will reflect well on the school. But when it comes to fueling her body, the athlete (who is not yet fully an adult) is usually left to figure it out on her own. 

She may skip a meal before practice, or rely on the latest trending advice from social media. She may eat the same way every day, regardless of the changing demands of her training.

Her fueling gaps are not for a lack of effort on her part: they represent a systemic, fundamental lack of nutrition literacy common in school athletic communities.

To be very clear, this is not a put-down of student athletics. Sports participation almost certainly supports academic success, social development, and overall health for students. Athletics can build confidence and open doors to collegiate and professional opportunities. For girls’ schools especially, a strong athletics program can build tight friendships like nothing else, and play a key role in school enrollment and retention. So schools are right to invest heavily in facilities, coaching, and programming.

Yet one essential element of a thoughtful student athletics program is often overlooked: food. What and when student athletes eat directly affects their strength, endurance, recovery, and long-term health. That’s where nutrition literacy comes in.

The Risks of Lacking Nutrition Literacy

Most athletes lack nutrition knowledge and struggle to access evidence-based information. Studies of NCAA student athletes found that fewer than 10% had adequate nutrition knowledge.

Without a foundation in nutrition literacy, female athletes face several risks. Here are just a few.

Low energy and impaired performance

Competitive adolescent athletes need to increase their nutrient intake to meet the demands of training sessions, especially on intense training and game days. Without proper nutrition, they will not have adequate energy to support their normal growth and development, much less the extra physical demands that athletics pose. Under-fueling can impair performance, delay recovery, and contribute to fatigue and injury risk.

Imbalanced macro- and micronutrients

Research shows that athletes tend to eat the same balance of carbohydrates, protein, and fat every day, even though more carbohydrates are essential to fuel intense training and game days. Without additional carbohydrates or adequate intake of other macronutrients, they risk developing micronutrient deficiencies.

For girls, insufficient vitamin D and calcium can affect bone health and increase the risk of stress fractures and osteoporosis later in life.

Dependency on unregulated supplements

Supplement usage is surprisingly common among young athletes. One study found that 82.2% of adolescent athletes reported using at least one supplement to enhance performance. Over 35% of adolescent athletes feel using a supplement is important to athletic performance, despite 72.1% being aware of the associated health risks.

Since supplements are not consistently regulated or tested, usage puts athletes at risk of inadvertent doping from contamination, which can disqualify them from competition.

Disordered eating 

Disordered eating, which can develop into an eating disorder, is a particular concern for female athletes. Those competing in sports that emphasize leanness are more likely to experience eating disorders than peers who do not participate in athletics. Adolescent girls are vulnerable to fad diets and nutrition misinformation from the internet, social media, magazines, TV, and even well-meaning adults. Without proper guidance, these factors coupled with an intense athletic environment can create a problematic relationship with food.

For girls’ schools committed to educating the whole student, these risks underscore the need to treat nutrition literacy as a core part of athletic development, rather than an afterthought.

Back to Basics: Food as Fuel

Sports nutrition does not need to be complicated or restrictive. At its core, it gives student athletes the proper energy and nutrients they need to train, compete, grow, and recover. 
Changes that cover key nutritional needs for girls in school athletics don’t have to be sweeping or dramatic. They start as small but mighty steps, including:

• Eating enough to match training and competition load, especially on high-intensity days.
• Adjusting macronutrient intake (particularly carbohydrates) to support practices, games, and tournaments.
• Incorporating protein and healthy fats throughout the day to support muscle repair, satiety, and overall health.
• Paying attention to micronutrients that support bone health, like vitamin D and calcium.
• Timing intake to properly fuel before, hydrate during, and refuel after athletic activity.

How Girls’ Schools Can Take Action

So what can girls’ schools do about proper sports nutrition? Like with personal nutrition, the changes don’t need to be dramatic (don’t go building a whole new department!). Instead, school leaders can focus on three key approaches that steadily integrate nutrition literacy into their existing athletics and dining programs.

Ensure access to research-based information

Start by assessing athletic directors, trainers, and athletics staff. If there is a gap in nutrition knowledge, elevate that competency with continuing education or guest lecturers at the start of each season. Bringing in a registered dietitian with expertise in sports nutrition can help staff and students understand how to encourage fueling that is age-appropriate and gender-informed. 

Schools can also partner with local or professional sports teams or university programs to provide workshops and Q&A sessions for female athletes and their families. 

Provide a supportive dining services program

Lunchtime is a crucial opportunity for student athletes to prepare for afternoon practices and games. It is essential to offer a variety of options since athletes’ needs differ in-season versus off-season, and on training days versus game days. Beyond lunch, female athletes can benefit from access to snacks that help them refuel and recover, as well as grab-and-go meal options. 

Meal selections should be inclusive, accounting for food allergies, medical needs, cultural practices, and personal preferences. If these criteria are not currently addressed, schools can consult with a registered dietitian. They should also consider a contract with a knowledgeable and inclusive food service provider to help bridge the gap.

Adopt a structured sports nutrition program

A programmatic approach to sports nutrition can ease the burden on athletics staff and give students clear, consistent guidance. SAGE Dining Services’ Performance Spotlight® program is one example. Created by registered dietitians, it incorporates science-backed recommendations from leading sports organizations and sports nutrition research. Offerings are inclusive of food allergies and other dietary needs and preferences and are balanced to encompass all food groups and encourage healthy eating habits.

Girls’ schools who partner with a provider that brings a comparable level of structure, expertise, and variety can turn nutrition literacy into a strategic cornerstone of their athletics programs.

If athletics are important to your school, it is crucial to rely on professionals who stay current on credible research and promote adequate fueling. Employing knowledgeable staff and partnering with well-informed food service providers can help ensure that your female student athletes have the nutrition support they need to perform, grow, and thrive.

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SAGE Dining Services® partners with independent schools across North America to design dining programs that support student health, learning, and performance. Drawing on the expertise of registered dietitians, SAGE helps schools build menus and education that align with current nutrition research while honoring diverse dietary needs and school cultures.