Nutrition Fact Sheet for Athletes
Smart Eating for Teen Athletes
Introduction
Adolescence is a time of rapid growth, increased independence, and ambitious athletic goals. For youth athletes, nutrition is not just fuel—it’s a foundation for healthy development, peak performance, and lifelong habits.
The Foundations of Sports Nutrition
Why Nutrition Is Crucial for Teen Athletes
The foods teens eat affect muscle strength, speed, endurance, mental focus, and recovery. Because teens experience growth spurts, hormonal changes, and busy schedules, their nutritional needs differ from those of younger children and adults. Thoughtful nutrition lays the groundwork for athletic achievement and healthy maturation.
- Energy: Fuels practices, games, and the demands of a busy teen lifestyle
- Growth: Supports bone, muscle, and tissue development during puberty
- Recovery: Repairs muscle and replenishes energy after training
- Immunity: Defends against illness and injury, especially important in group sports
Macronutrients: The Building Blocks
Carbohydrates
Carbs are the preferred fuel for active teens. Whole grains, fruits, vegetables, and legumes deliver sustained energy. Aim for 50-60% of daily calories from carbohydrates, focusing on nutrient-rich sources.
Proteins
Protein helps build and repair muscle, which is vital during growth spurts and intense training. Good choices include lean meats, poultry, eggs, dairy, beans, and nuts. Athletes require about 1.6-2.2 grams per kilogram of body weight daily—adjust for training intensity.
Fun Fact!
Frontloading protein jump starts Muscle Protein Synthesis (MPS). Until you consume about three grams of leucine (available in 30 grams of protein) your body will remain in a catabolic state continuing to break down muscle protein.
What is Muscle Protein Synthesis (MPS)?
MPS is the metabolic process that uses amino acids to build and repair muscle tissue damaged by exercise. This is a natural response to exercise and results in the building of muscle mass.
Fats
Healthy fats are essential for hormone regulation and sustained energy. Seek out unsaturated fats from olive oil, avocados, nuts, seeds, and fatty fish. Limit saturated and trans fats found in fried foods and processed snacks.
Micronutrients: Key for Growth
- Calcium: Vital for bone growth and peak bone mass. Sources: milk, cheese, yogurt, leafy greens.
- Iron: Important for oxygen transport and preventing fatigue. Sources: lean red meat, beans, lentils, spinach, fortified cereals.
- Vitamin D: Essential for calcium absorption and immune support. Sources: sunlight, fortified dairy, fatty fish.
- Magnesium: Supports muscle function. Sources: nuts, whole grains, legumes, green vegetables.
- Potassium: Maintains hydration and muscle function. Sources: bananas, potatoes, tomatoes, oranges.
Hydration: Staying Ahead of Thirst
Why It Matters for Teen Athletes
Dehydration can affect performance, delay recovery, and increase the risk of heat illness, especially during puberty and growth spurts.
- Drink water regularly throughout the day, not just around exercise.
- For practices or games lasting more than 60 minutes, drinks containing electrolytes may are recommended.
- Pale yellow urine signals proper hydration.
- Avoid excess sodas, energy drinks, and highly sweetened beverages.
Fueling Before, During, and After Activity
Pre-Exercise Nutrition
Eat a meal or snack 2-3 hours before activity, rich in carbs, moderate in protein, low in fat and fiber to prevent upset stomach.
- Examples: Oatmeal with berries, grilled chicken sandwich, pasta with marinara, banana with nut butter
During Exercise
For sessions under an hour, water is sufficient. For longer or high-intensity events, quick carbs like fruit, granola bars, or sports drinks help sustain energy.
Post-Exercise Recovery
Within 30-60 minutes of finishing, refuel with carbs and protein to restore energy and repair muscles.
- Examples: Chocolate milk, Greek yogurt with fruit, smoothies, turkey wrap and ice cream
Meal Planning for Teen Athletes
Balanced Meals
Each meal should contain carbohydrates, protein, and healthy fats. Including a range of foods with assorted colors in a meal can help provide a balance of nutrients.
Sample Day Menu
- Breakfast: Whole-grain toast, eggs, orange slices
- Lunch: Quinoa bowl with grilled chicken, mixed vegetables, apple
- Snack: Greek yogurt, granola, banana
- Dinner: Baked salmon, brown rice, steamed broccoli
Common Nutrition Challenges
- Busy Schedules: Prep meals ahead and pack portable snacks for school and sports.
- Picky Eating: Encourage yourself to explore new foods and take ownership over your meal preparation.
- Supplements: Teen athletes usually do not need supplements if their diet is balanced, though protein and creatine may be beneficial in some cases. If you are unsure whether you should be taking a supplement, talk with your healthcare provider =)
- Body Image: Focus on performance and health, not weight or appearance.
- Injury or Illness: Prioritize hydration, protein, vitamins, and minerals during recovery periods.
Nutrition Myths and Facts
- Myth: Avoiding carbs boosts performance. Fact: Carbohydrates fuel growing, active bodies.
- Myth: Sports drinks outperform water. Fact: Water is best for everyday hydration; sports drinks are for extended, vigorous exercise.
Special Considerations
- Vegetarian and Vegan Athletes: Plant-based diets can fully support teen athletes with good planning, including beans, tofu, nuts, whole grains, and fortified foods for complete nutrition.
- Food Allergies and Intolerances: Find safe substitutes to avoid nutrient gaps.
- Cultural Food Preferences: Integrate traditional foods for enjoyment and balance.
Coaches note.
Focus on eating mostly whole food but still enjoy life’s pleasures. It is ok to eat cake, enjoy a candy bar or drink a soda…just do not make that the bulk of what you consume. Processed foods can help supplement your diet when you are busy e.g., protein shakes, protein bars, and similar products. Other processed foods can conveniently provide quick access to carbs for energy during swim meets or long workouts e.g., energy gels, gummies, candies, etc.
Lastly, but most importantly never hesitate to ask for help if you feel like you are struggling with eating, food or with body image. Your physical and mental health is especially important to me and the rest of the Stingrays coaches.
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