As parents and coaches, we want our girl athletes to be strong, confident, and resilient, not just in their sport, but in life.

And one of the most powerful ways to build that confidence? Teaching them how to fuel their bodies intentionally while developing essential life skills in the kitchen.

But let’s be honest: between practices, games, school, and everything else, finding the time (and energy) to teach cooking and nutrition can feel overwhelming. That’s why I loved my recent conversation with Katie Kimball, founder of Kitchen Stewardship and creator of the Kids Cook Real Food e-course (recommended by the Wall Street Journal as the best online cooking class for kids!).

Katie is a mom of four (including a teenage athlete), a former teacher, and a two-time TEDx speaker. Her mission? Helping kids develop a healthy relationship with food while gaining real-life skills that translate far beyond the kitchen.

Here’s what we covered and why it matters for your athlete.

Food = Fuel (But Every Body is Different)

The biggest lesson we can teach our athletes? Food directly affects how they feel and perform.

Katie shared a powerful story about her daughter, who struggled with breathing during gym class. After cutting out dairy (which they later realized was a sensitivity), her daughter said, “I thought everyone felt winded after climbing stairs!”

Key Takeaways:

Help your athlete connect the dots between what they eat and how they feel.

Encourage them to “play detective” with their body. Does a high-carb breakfast leave them sluggish by mid-morning? Does skipping lunch lead to shaky, unfocused practices?

Hydration starts early. Drinking a big glass of water first thing in the morning sets the tone for the day. Waiting until practice to hydrate is too late!

Simple Fueling Tips:

Protein + healthy fats (like eggs, avocado, or nut butter) provide steady energy.

Complex carbs (oatmeal, sweet potatoes, whole grains) last longer than simple sugars.

Hydration hacks: Add a splash of lemon or electrolytes to water for better absorption (skip the sugary sports drinks!).

Protein, Fats, and Carbs for Athletes: How to Fuel for Peak Performance

When it comes to fueling young athletes, not all foods are created equal. As Katie Kimball explains, the right balance of protein, fats, and carbohydrates can make the difference between an athlete who fades halfway through practice and one who powers through with steady energy. Here’s what parents (and athletes!) need to know:

Protein: The Muscle Builder. Protein is essential for repairing and building muscle, especially after intense training. But it’s not just about quantity, quality matters too.

Best sources: Eggs, lean meats (chicken, turkey), fish, Greek yogurt, beans, and lentils.

Pro tip: Pair protein with carbs post-workout (e.g., a smoothie with Greek yogurt + fruit) to maximize recovery.

Katie’s daughter noticed she felt sluggish after a carb-heavy breakfast (like oatmeal alone) but had more focus and stamina when she added protein (like sausage or eggs).

Healthy Fats: The Long-Lasting Fuel. Fats often get a bad rap, but they’re crucial for sustained energy and brain function.

Best sources: Avocados, nuts, seeds, olive oil, and fatty fish (like salmon).

Why they matter: Fats slow digestion, keeping athletes fuller longer and preventing energy crashes.

Carbs: The Energy Spark (But Choose Wisely). Carbs are the body’s primary energy source, but not all carbs are equal:

→ Complex carbs (whole grains, sweet potatoes, quinoa) provide slow, steady energy.

→ Simple carbs (white bread, sugary snacks) lead to quick spikes and crashes.

The Kitchen: A Playground for Resilience

Sports teach resilience, but so does cooking. Why? Because the kitchen is a low-stakes environment to:

Fail safely (burnt toast ≠ the end of the world).

Problem-solve (“Oops, we’re out of eggs. What’s a good substitute?”).

Take ownership (planning, prepping, and serving a meal builds confidence).

Katie’s family started small:

Her kids (ages 9 and 12 at the time) made the same meal every Sunday (homemade pizza) for a year.

Once they mastered it, they added new recipes gradually.

Key Takeaways:

Start with skills, not full meals (e.g., cracking eggs, chopping veggies, boiling pasta).

Even one meal a week (or a shared prep task) builds competence over time.

Teamwork = bonding. Cooking together fosters connection (just like team sports!).

How to Talk About Food Without Fear

With so much noise around “good” vs. “bad” foods, how do we teach balance without creating anxiety?

Katie’s approach:

Avoid extremes. Saying “all foods are equal” isn’t helpful (a candy bar and a balanced meal do affect the body differently). But calling foods “bad” can backfire, too.

Focus on function. Instead of labeling, talk about: “This will give you long-lasting energy,” or “This might taste great now but leave you hungry sooner.”

Model flexibility. Let them see you enjoy treats and prioritize nourishing foods without guilt.

For Athletes:

Emphasize that performance starts with fuel. Example: “If you want to feel strong in the second half, what snacks can we pack that will keep your energy up?”

Life Skills = Confidence Boosters

Katie’s son (now 20) plans hiking trips with friends, including grocery shopping and cooking meals for the group. That’s the kind of independence we want for our kids!

Why It Matters:

Cooking teaches planning, budgeting, and creativity; skills that translate to sports (and life).

Contributing to family meals builds self-worth (“I’m capable”).

Try This:

Assign one kitchen skill per month (e.g., knife skills, meal planning).

Let your athlete pack their own game-day snacks (with guidance).

Travel & On-the-Go Fueling

Busy schedules mean athletes often eat on the run. Katie’s tips:

Prep portable proteins. Hard-boiled eggs, turkey roll-ups, or homemade energy balls.

Hydration packs. Freeze water bottles to keep snacks cold during tournaments.

Involve them. Let your athlete help pack their cooler so they learn what fuels them best.

The Bigger Picture: Raising Independent Adults

Katie’s mantra: “I’m not raising kids, I’m raising adults.” Teaching life skills early means:

Less stress for you (hello, kids who can cook their own meals!).

More confidence for them (knowing they can handle real-world challenges).

Final Thoughts: Raising Athletes Who Thrive On and Off the Field

At the end of the day, teaching our athletes about food isn’t just about protein shakes or pre-game snacks; it’s about empowering them with skills that last a lifetime. When girls learn to listen to their bodies, fuel with intention, and take ownership in the kitchen, they’re not just building stronger performances on the field; they’re building confidence, resilience, and independence that will carry them far beyond sports.

The best part? You don’t need to be a meal-prep pro or nutrition expert to make an impact! Start small. Maybe it’s letting your athlete pack her own tournament snacks this weekend, or teaching her how to scramble eggs before school. Those little moments add up, not just for her game, but for her future.

Because here’s the truth: The girls who understand how to nourish themselves, adapt when things go wrong (hello, burnt pancakes!), and take pride in caring for their bodies? Those are the ones who grow into unstoppable women, both in their sport and in life.

So, here’s to raising athletes who are just as strong in the kitchen as they are in competition. And remember, you’re not alone in this! For more tools, check out Katie’s free resources at https://kidscookrealfood.com/ and https://kidscookrealfood.com/elitelifeskills, as well as on her Instagram @katiekimballkidscook for real-life meal ideas. Now, who’s ready to get cooking?

Episode Highlights: 

[00:01:12] Meet Katie Kimball. Katie’s background as a mom of four, former teacher, and founder of Kids Cook Real Food, which was named the best online cooking class for kids by the Wall Street Journal. Her mission: helping families connect through healthy food.

[00:03:18] The Importance of Food as Fuel. Katie shares how food impacts performance and why teaching kids to connect what they eat with how they feel is crucial. She uses her daughter’s dairy sensitivity as an example of listening to your body.

[00:07:05] Protein, Fats, and Carbs for Athletes. The role of macronutrients in sustaining energy, building muscle, and staying full. Katie explains why complex carbs, healthy fats, and protein are key for long-lasting energy.

[00:10:50] Helping Athletes Make the Connection. How parents can guide athletes to recognize how their food choices affect their performance, using the analogy of fueling a car.

[00:12:44] Hydration Tips for Athletes. Why hydration starts from the moment they wake up and how to make “smart water” with electrolytes for better absorption.

[00:17:34] The Kitchen as a Classroom for Resilience. How cooking builds confidence, problem-solving, and teamwork, just like sports. Katie shares how her kids bonded while making weekly pizza dinners.

[00:20:46] Age-Appropriate Kitchen Skills. Practical ways to involve athletes in meal prep, starting with simple tasks (like cracking eggs) and progressing to full meals. Katie’s tip: Teach skills, not just recipes.

[00:27:44] Talking About Food Without Fear. Navigating the “good vs. bad food” trap. Katie’s balanced approach: Focus on how food makes you feel, not labels, and avoid extreme restriction.

[00:32:47] Modeling a Healthy Relationship with Food. How parents can demonstrate positive habits (like measuring protein for performance) without passing on food anxieties. Katie’s mantra: “Food is fuel, not fear.”

[00:38:12] Free Resource for Listeners. Katie’s Life Skills Camp videos available at https://kidscookrealfood.com/ and https://kidscookrealfood.com/elitelifeskills and her Instagram @katiekimballkidscook for real-life meal ideas.

[00:39:06] Closing Thoughts. Katie’s excitement about empowering female athletes, and Coach Bre’s gratitude for the conversation.

Next Steps:

• Join our FREE Training for Sports Moms – How to Strengthen Your Athlete Daughter’s Mental Game so She Believes in Herself as Much as You Do
• Visit our podcast website for more great episodes

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