Nutrition for Teenage Athletes
Feeding teen athletes doesn’t have to be complicated!
In the following article, we’ll focus on how to provide nutritious fuel including fiber foods, starchy foods, and new foods to support sports performance, how to hydrate with plain water or drinks like KinderLyte (depending on activity level), and how to plan for day-of-the-game, mid-game, and post-game fueling to help keep your teen athletes strong.
Importance of Nutrition for Teen Athletes
Unlike adults, teen athletes aren’t just performing—they’re also growing. That means their nutrition needs are higher to support both rapid growth and development and their high activity level. A recent study published in 2024 showed that inadequate dietary intake will increase a young athlete’s risk of injury. When we focus on nutrient-dense, balanced meals and snacks, we give teen bodies the tools they need to feel strong, stay focused, and recover well.
A well-balanced diet for teen athletes includes all three essential macronutrients: protein, carbohydrates, and fats. Each one plays a unique and vital role in fueling physical activity, supporting brain development, and helping the body recover and grow.
Nutrition For High-School Athletes with College Goals
If your high school athlete is aiming to play sports at the collegiate level, nutrition becomes even more essential. College athletes face longer training sessions, tougher competition, and more demanding schedules. Developing strong nutrition habits now—like eating regular, balanced meals, staying hydrated, and learning how to fuel around workouts—can give your teen a major advantage both on and off the field.
Understanding how to manage and prioritize pre-game, mid-game, and post-game fueling will also help them transition more smoothly into a higher level of play.
The Truth About Protein: How Much Do Teen Athletes Really Need?
There’s a lot of hype around protein—and while it is important, especially for sports performance and muscle repair, most teens don’t need protein powders or special supplements. What they really need is enough protein spread throughout the day, from real, whole, nutritious foods.
How much protein do teen athletes need? Around 0.5-0.7 grams per pound of body weight per day. For a 130-pound teen, that’s roughly 65–91 grams per day.
What that looks like, per meal:
Breakfast: 15–25 grams protein
Lunch: 20–30 grams protein
Pre- or post-game snack: 10–15 grams protein
Dinner: 20–30 grams protein
**Top tip: Most teens can get what they need from foods like eggs, poultry, fish, dairy, tofu, black beans, nuts, seeds, and whole grains.
Carbohydrates: The Teen Athlete’s Main Source of Fuel
Carbohydrates are often misunderstood, but they’re essential for teen athletes. In fact, carbs are the body’s (and the brain’s!) preferred energy source—especially during exercise. When teens don’t get enough carbohydrates, they’re more likely to feel fatigued, sluggish, and unable to perform at their best.
Why carbs matter: They fuel working muscles, support brain function, and help replenish energy stores after a workout. For athletes with back-to-back practices or games, consistent carb intake is key to maintaining adequate energy levels.
Where to find healthy carbs:
Whole grains* (like oatmeal, brown rice, whole wheat bread, quinoa)
Starchy vegetables (sweetpotatoes, corn, peas)
Fruit (both fresh fruit and dried fruit are great choices)
Dairy products* (milk, yogurt)
Legumes* (such as black beans, chickpeas, and lentils)
Try to include a quality source of carbs at every meal and snack, especially on game or practice days. Pairing them with protein or healthy fat helps stabilize blood sugar and support sustained energy.
Tip: Whole grains, dairy, and legumes contain a great mix of protein and carbohydrates to help meet your athlete's nutrition needs. This is why chocolate milk is a favorite among many athletes!
Don’t Forget the Fats—Especially for Brain Health
When it comes to fueling teen athletes, healthy fats are often overlooked—but they play a critical role in supporting the developing brain and providing long-lasting energy.
During the teenage years, the brain is still growing and forming important connections. Omega-3 fatty acids, in particular, are essential for focus, memory, and mood regulation—key elements for both sports performance and school success.
Where to find healthy fats:
Avocados (on toast, in smoothies, or as guacamole)
Nuts and seeds (great in trail mix, granola, or on yogurt)
Nut butters (like almond or peanut butter—pair with fresh fruit or whole grain crackers)
Fatty fish (like salmon or tuna)
Olive/Avocado oil (drizzled on veggies, salads, or pasta)
Including a source of fat at meals and snacks also helps teens feel fuller longer, which can be especially helpful on busy school or game days.
Quick idea: Spread avocado on a sandwich, toss walnuts into oatmeal, or add flaxseed to a smoothie for an easy nutrient boost.
Meal Plan for Athletes on Busy Days
Whether your teen has a school game, weekend practice, or double-header tournament, knowing what to feed them and when can make all the difference.
Pre-Game (1–3 hours before): Choose starchy foods paired with a bit of protein for sustained energy. Take a look at these ideas for packed lunches so your athlete can fuel smartly before practice or a game. Here are some ideas in the meantime:
Whole grain wrap with hummus and veggies
Rice bowl with beans and veggies
Peanut butter and banana sandwich on whole grain bread
Mid-Game (if needed): For longer or back-to-back games, quick-digesting carbs can help maintain energy.
Graham crackers, fresh fruit, or a handful of pretzels
Drinks like KinderLyte, but only if the activity is over an hour or in extreme heat
Post-Game (within 30–60 minutes): Recovery is key—help your athlete rebuild with a mix of carbs, protein, and fluids.
Chocolate milk
Yogurt and fruit
Turkey sandwich with a side of berries
Snacks That Fuel Teenage Athletes
It’s not about perfection—it’s about making nourishing choices that fit your family’s schedule. Keep a few easy, grab-and-go snacks on hand:
Trail mix with dried fruit and nuts or Toasty Chick Peas
String cheese and graham crackers
Yogurt and granola
Hummus with fiber foods like carrot sticks or whole grain crackers
Apple slices with nut butter
Smoothie with fruit and milk or plant-based milk alternative
**Top Tip: Try introducing new foods on non-game days so your teen isn’t trying something unfamiliar before a big event.
Hydration for Young Athletes
Plain water is usually the best choice for most teen athletes. Oral rehydration drinks like KinderLyte can be helpful during long or intense workouts (over 60 minutes) or when it’s hot outside, but they’re not needed for every activity. Be sure to read the labels on any sports or energy drinks before your athlete drinks them!
Supplementation for Teen Athletes: What Parents Should Know
With so many products on the market—from protein powders to pre-workout drinks—it’s easy to wonder whether your teen athlete should be taking supplements.
In most cases, supplements aren’t necessary for healthy, well-nourished teenage athletes. Real, whole foods are the best and safest way to meet nutritional needs.
If you have concerns or questions about supplements for your teenage athlete, be sure to consult with their pediatrician or registered dietitian before starting or allowing them to start on any new regimen.
When might supplements be appropriate?
If your teen follows a restrictive diet (like vegetarian or dairy-free)
If bloodwork shows a deficiency (such as vitamin D or iron)
If recommended by their pediatrician or registered dietitian
Use caution with:
Protein powders: Many are not tightly regulated or third-party tested and may contain harmful additives. Whole food sources like eggs, dairy, beans, and lean meats are preferable.
Energy or performance supplements: These often contain stimulants or high levels of caffeine and are not recommended for teens.
Daily Meal Plan for Teenage Athletes
Here's a simple example of how to put it all together for a day of the game that supports growth, energy, and performance:
Recipes: Breakfast Egg Muffins, Cannellini Bean Dip, Spicy Salmon Tacos
This kind of day includes a balance of protein, carbohydrates, and healthy fats, with strong hydration to support your teen’s overall wellness and sports performance goals.
Recognizing Red Flags: When to Reach Out for Help
As parents, it's also important to keep an eye on your teen’s relationship with food. In some cases, intense focus on diet, exercise, or body image can develop into disordered eating habits. While athletes may be more at risk due to pressure to "eat clean" or maintain a certain body type, early support makes a big difference.
Possible signs of an eating disorder may include:
Sudden changes in weight (up or down) or eating habits
Menstrual irregularities
Skipping meals or avoiding entire food groups
Obsessive focus on calories, weight, or "healthy eating"
Exercising excessively, even when injured or tired
Withdrawing from social events that involve food
Frequent comments about body image or guilt around eating
If you notice any of these behaviors, don’t hesitate to reach out to a pediatrician, registered dietitian, or mental health professional experienced in adolescent care.
Bottom Line for Parents
Teen athletes don’t need trendy diets or expensive supplements. What they do need is consistency, variety, and support. With a mix of nutritious foods, steady hydration, and simple planning, you can help your teen feel strong, energized, and ready to perform.
For more information on your child’s nutritional needs as an athlete, please check out my website for recipes or schedule a virtual consultation with me for one-on-one advice.
Some of my favorite healthy recipes for athletes that include plenty of protein, carbohydrates, and fats include Toasty Chick Peas, No-Bake Chocolate Chip Oat Cookies, Baked Sesame Tofu, and Dijon Deviled Eggs. Your teen will love these (mine do)!
Thank you to my dietetic intern, Katie Clarkson, for contributing to this blog post.