For 15-year-old multi-sport athlete Amanda, who splits her life between the tennis court, gym, and track, parental involvement is the foundation of her success. Her parents are busy entrepreneur restaurant owners, making their daily sacrifices even greater as they juggle the chaotic demands of the food industry alongside a demanding sports pipeline. Yet, prioritizing her well-being, they reached out to professionals to ensure her physical growth and development are meticulously supported.
In this interview, we explore how Amanda navigates nutritional interventions with her parents’ unwavering support for a young athlete.
You have been working with a sports nutrition expert since you were 10 years old. How has the dietitian/nutritionist helped you?
Amanda: Sports nutritionists have helped me a lot in improving my height, weight, and overall performance. When I was 10, I was severely underweight and shorter compared to other athletes, which affected my training and performance. My sponsor, Aspen Nutrition engaged a sports dietitian to do a proper nutrition programme and we had weekly education for a few months.
During Ramadhan, my intake was restricted and my weight used to drop a lot. With an individualized plan, I successfully maintained my weight and improved my court performance. By age 11, I reached a normal height and BMI. Today, I am as tall as other athletes my age.
Since you participate competitively in multiple sports, do you use different strategies for each? Any examples?
Amanda: Yes. Athletics requires sustained speed, while tennis and pickleball demand explosive power. So, I will adjust my diet based on my training and competition needs as recommended by the nutritionist. For now, I am focusing on eating enough carbs, protein, fruits and veggies in preparation for the upcoming SUKMA in tennis.
Hydration is another big shift for me. I used to drink only 500 ml of water during training. After my dietitian conducted a sweat rate assessment, I learned exactly how much to drink. Now, I bring at least two bottles of water and a sports drink to training. Tennis matches are unpredictable compared to track events, so I must always be well-prepared to fuel on court.
How do you ensure you eat enough for growth while meeting intense training demands?
Amanda: When I hit puberty last year, I worried about gaining weight without growing taller, which affected my confidence and performance. I was once advised by one of my coaches to reduce my carbohydrate intake to control my weight. However, I found that it didn’t work for me because it reduced my energy levels and hurt my performance.
My nutritionist performed a body composition assessment and reassured me that weight gain is a healthy part of growth. Meanwhile, my parents played a huge role in ensuring I got the nutrients I needed every day. Now, I plan my diet based on the sport’s timing and intensity. Since then, I’ve grown taller, stronger, and far more confident.
What challenges do you face when planning or following your nutrition routine, and how do you overcome them?
Amanda: Time management. As a teenager and an elite athlete, juggling schoolwork and training while learning to be independent is tough. At first, my schedule was so packed that I frequently skipped meals. My dietitian stepped in with practical fueling and recovery tips for my whole family to eat a well balanced meal. Our biggest breakthrough was during Ramadhan. Fasting used to leave me fatigued and nauseous. Our dietitian designed a Ramadhan nutrition plan that adjusted meal timings for our entire family, helping me regain my weight and performance.
I also learned that self-discipline is key. I was staying in boarding school for a while and maintaining my nutrition plan was a challenge. It was difficult at first because sometimes unhealthy food—like chips —is delicious and easier to get. However, now I’m more aware of when I can eat those and how much I can have. Nutrient timing has become a habit, and I can apply it confidently in my training and competitions.
Are there any nutrition tips you would share with other young aspiring athletes who want to do well in sports?
Amanda: First, be disciplined. Like in track and field, timing is everything for me because every millisecond counts—and the same applies to nutrition timing. I need to match food and hydration with the exact timing of my training and competition. I’ve experienced dehydration and muscle cramps during a tournament before, and it ruined my performance.
Second, have appreciation for my support team. My parents worked with my dietitian to focus on balanced, whole foods. Meal prepping for a busy teenager isn’t easy for entrepreneur parents, and I am incredibly thankful for their hard work. I also appreciate Aspen Nutrition and my dietitian for keeping me healthy on and off the court. I used to take unnecessary supplements to gain weight before seeing a dietitian. It didn’t really work because I was using the wrong nutrition strategy for my body.
Lastly, don’t be a picky eater, a variety in diet always supports better performance in school and in the game. You can still be picky but at least try to eat every food groups in every meal.
Amanda’s journey reminds us that talent alone isn’t enough to fuel a growing teenager. She and her parents have been working with Sports Nutrition Academy (SNAc) to ensure healthy physical growth through proper nutrition from childhood through adolescence.
The Sports Nutrition Academy (SNAc) was founded with a vision to provide highest quality, evidence-based sports nutrition practices, education and services. SNAc specializes in sports nutrition, helping athletes from grassroots to Olympic level to maximize their exercise goals with evidence-based nutrition knowledge while optimizing health.
