Using Nutrition to Maximize Performance with Jackie Slomin, RD

Summary

Jackie Slomin — registered dietitian on Long Island, originally studied 3D animation, now specializes in college-bound teen athletes — makes the case for carbohydrates as the primary energy source for tennis performance and provides specific pre-competition nutrition protocols. She also addresses eating disorders in teen athletes and emphasizes that each athlete’s nutritional needs are highly individual.

Guest Background

Registered Dietitian (RD) based on Long Island, New York. Unusual background: originally studied 3D animation before pivoting to nutrition. Specializes in working with college-bound teen athletes — a population at a specific intersection of growth demands, training loads, and competitive pressure. Her client base gives her direct visibility into the nutritional habits and disorders of high-performing teen athletes.

Key Findings

Carbohydrates as Primary Energy Source for Tennis

Slomin’s foundational argument: carbohydrates are the primary energy source for fast, powerful tennis movements. The glycolytic pathway (anaerobic, carbohydrate-dependent) powers the short-burst, high-intensity efforts that dominate tennis. Players or parents who are reducing carbohydrates for weight management reasons are directly impairing the fuel system the sport requires.

Breakfast: Replenish Overnight Glycogen Depletion

The nutritional rationale for breakfast: an overnight fast depletes liver glycogen and begins to deplete muscle glycogen. Before training or competition, those stores must be replenished. Her prescription: carbs AND protein at breakfast. Practical examples: Greek yogurt, eggs, whole grain with fruit. She emphasizes accessible, real-food options — not supplements.

Eat Every 2-3 Hours During School Day

For teen athletes with afternoon practice, consistent fueling throughout the school day matters. Eating every 2-3 hours maintains blood glucose stability and prevents the energy crash that produces poor-quality training. Skipping lunch or eating inadequately during school is a direct performance impairment for afternoon practice.

Pre-Practice Snack: Timing Depends on Lunch

The timing of a pre-practice snack depends on when the athlete ate lunch. If lunch was at noon and practice is at 3:30, a snack at 2:30-3:00 is appropriate. If lunch was at 1:00 and practice is at 3:30, the timing may differ. The principle: the body should arrive at practice fueled, not digesting a large meal or running on empty.

Pre-Competition Protocol: Carb Load Over 2-3 Days

Her pre-competition sequence:

1. Carb-load for 2-3 days before a major event (increasing carbohydrate percentage of diet)
2. High-carb, low-fiber meal the night before (easy to digest, high glycogen contribution)
3. Light, familiar meal 3-4 hours before match (familiar = no surprises for the digestive system)
4. Small carbohydrate snack 30-60 minutes before match

The “familiar food” rule is worth emphasizing: competition day is not the time to try a new food, even a healthy one. Novelty = digestive risk.

”Eat the Rainbow” — Still Valid

The broad nutritional principle of consuming a variety of colorful plants (each color provides different phytonutrients with different biological functions) remains valid and Slomin endorses it. Different colored vegetables and fruits provide different antioxidants, anti-inflammatory compounds, and micronutrients that support recovery and immune function under training loads.

Eating Disorders: Normalize the Conversation Early

Eating disorders are common in teen athletes and the pressure environment of competitive tennis creates specific risk factors. Slomin recommends normalizing conversation about food and body well before any disorder appears — creating open communication channels that make it easier for a teen athlete to raise concerns or disclose disordered patterns before they become clinical problems.

Individual Variation

Her consistent caveat: nutritional needs are highly individual. Age, body size, training volume, metabolic rate, digestive sensitivity, and competitive schedule all influence what the optimal protocol looks like for a specific athlete. General principles provide starting points; individual assessment refines them.

Actionable Advice

• Build carbohydrate-rich meals as the nutritional foundation for tennis — do not reduce carbohydrates without understanding the performance trade-off.
• Eat breakfast with both carbs and protein — replenish overnight glycogen depletion before training or competition.
• Eat every 2-3 hours during the school day to maintain stable energy for afternoon practice.
• Follow the 2-3 day carb-loading protocol before major competitions; use familiar foods on competition day.
• Normalize food and body conversations with teen athletes early to create protective communication channels.
• Consult a registered dietitian for individual nutritional assessment — general protocols are starting points only.

INTENNSE Relevance

INTENNSE’s human performance infrastructure should include registered dietitian access for players. Slomin’s pre-competition carb-loading protocol is directly applicable to match-day nutrition for INTENNSE players. The eating disorder risk in competitive environments is relevant to player welfare protocols. Her emphasis on individual variation argues for individualized nutrition plans rather than league-wide prescriptions.

Notable Quotes

“Carbohydrates are the primary fuel for fast, powerful tennis movements. Reducing them impairs the fuel system the sport requires.”

“Competition day is not the time for a new food, even a healthy one. Familiar fuel only.”