A Guide to Healthy Eating for the Athletes in Your Family

As parents, we want our teen athletes to perform their best, grow strong, and recover quickly after their training sessions. Nutrition plays a huge role in all of this. When your child is engaged in sports or any kind of physical activity, their body needs specific nutrients to maintain energy, build muscle, and support recovery.

Just like a car needs the right kind of fuel to run smoothly, your teen’s body needs the right foods to perform well. This guide will help you understand the essential nutrients your child needs to stay energized, recover faster, and stay healthy, whether they’re preparing for a big game or recovering from a challenging practice. An athlete meal plan doesn’t have to be difficult — and by ensuring your teen has a balanced and well-planned diet, you’ll be setting them up for success both on and off the field.

The Ins-and-Outs of Sports Nutrition

As a parent, you want to make sure your child is getting the right nutrition to support their growth, performance, and overall health — especially when they’re actively involved in sports. Just like a car needs the right kind of fuel to run efficiently, your child’s body needs the right nutrients to perform at its best, recover quickly, and stay strong. The good news is that nutrition for teenage athletes doesn’t have to be complicated! Here’s a breakdown of the essential components of sports nutrition and how they help young athletes thrive.

One day diet plan? for athletes

Here’s a sample meal plan for student athletes:

7-day meal plan for teenage athletes

Whether you are looking for a good lunch for a teen athlete, or need snacks to take to tournaments, A Better Meal can help. We offer meal plans designed specifically for the nutritional needs of student athletes. Not only can you have the entire week’s meals instantly at your fingertips, but the app will automatically create your grocery list, easily import your recipes from Instagram, Pinterest and many other features designed to make mealtime easier, less stressful, and healthier for everyone. If you’d like to give it a try, download A Better Meal from the App Store or Google Play now!

As parents, we want to give our kids every advantage to succeed, especially when they’re involved in something as demanding as sports. Healthy eating plays a huge role in helping student athletes perform their best, recover effectively, and stay healthy. The right nutrition supports not only their athletic performance but also their growth and development. Below, we’ve outlined some of the most common questions we get when it comes to fueling your teen athlete, from their calorie needs to the best foods for training.

What specific things are needed in diets for athletes?

The diet of a student athlete needs to provide the right balance of nutrients to support energy, muscle repair, and overall health. First and foremost, the diet must be rich in carbohydrates, protein, healthy fats, and micronutrients (vitamins and minerals)— the main sources of nutrients for student athletes. These are the building blocks that will help them perform at their peak and recover quickly after practice or competition.

• Carbohydrates are the body’s main source of energy. For athletes, they fuel the muscles during exercise and help maintain stamina during long practices or games.
• Protein is essential for muscle recovery and growth. As your child engages in physical activities, their muscles experience tiny tears that need repair. Protein helps rebuild those muscles stronger.
• Healthy fats provide a sustained energy source, especially for endurance athletes who need to maintain energy over long periods of time. Fats are also vital for overall health, supporting brain function and hormonal balance.

While carbs, protein, and fats are the main energy sources, don’t forget about micronutrients — those essential vitamins and minerals that play a crucial role in keeping your child’s body healthy and performing at its best.

• Calcium and Vitamin D: These two nutrients are essential for building and maintaining strong bones, which are critical for young athletes. Encourage your child to eat dairy products, fortified plant milks, and leafy greens like spinach to keep bones strong and healthy.
• Iron: Iron helps carry oxygen to muscles, which is key for performance, especially during endurance activities. Iron is important for all athletes, but it’s particularly important for female athletes. Good sources of iron include lean meats, beans, spinach, and fortified cereals.
• Magnesium and Potassium: These minerals are important for muscle function and preventing cramps. Make sure your child is eating foods like bananas, potatoes, leafy greens, and nuts, which are rich in magnesium and potassium.

Notes for Kids 12 and Under Who Participate in Sports

The nutritional requirements for teens are somewhat different than those of younger athletes. Kids under 12 who are participating in sports also need a balanced amount of calories to support both growth and activity, but they generally burn fewer calories than teens. At this stage, their physical activity might not be as intense or frequent as that of teens, so their calorie needs are somewhat lower.

A well-balanced diet that includes these nutrients ensures your child has the fuel they need to perform well and stay healthy.

What do athletes need more of in their diets compared to non-athletes?

As your child becomes more involved in sports, their nutritional needs increase. They need more of certain nutrients to keep up with their higher energy expenditure and growing bodies. Here’s what they need more of:

• Calories: Growing athletes burn a lot of energy through training and physical activity. This means they need to consume more calories than their peers who aren’t as active. Without enough calories, their bodies won’t have the energy to perform well or recover properly.
• Protein: Protein is needed not only for muscle repair but also to build lean muscle mass, which is especially important for athletes involved in strength-based sports. Teens may need more protein than the average child to support their developing bodies.
• Hydration: With all the sweating that comes with physical activity, staying hydrated is critical. Dehydration can lead to fatigue, reduced performance, and even injury. Ensuring your teen drinks plenty of water throughout the day, as well as during and after exercise, is essential for maintaining peak performance.
• Carbohydrates: Teen athletes require more carbs than non-athletes to provide quick energy and to replenish glycogen stores in the muscles after exercise. Complex carbohydrates like whole grains, vegetables, and fruits provide sustained energy and support recovery.

Making sure your child gets the right amount of these nutrients will help them stay fueled, recover effectively, and feel strong throughout the season.

Why do teen athletes need so many calories?

Young athletes need more calories because they’re not only using energy for physical activity — they’re also growing. Adolescence is a time of rapid growth and development, and when your child is active in sports, their body requires additional energy to keep up with the demands of training, games, and muscle recovery. Think of it like this: your child’s body is working overtime to build muscle, develop strength, and maintain energy for long training sessions.

If your teen doesn’t get enough calories to fuel their activity, they may feel fatigued, experience poor performance, or have trouble recovering after exercise. Their bodies may also struggle to grow properly, especially if they’re not getting the necessary nutrients to support healthy bone and muscle development. So, the extra calories don’t just go into their muscles — they also support the continued growth of bones, tissues, and other body systems

What type of foods should athletes eat during training?

During training, athletes need foods that provide quick, accessible energy but won’t cause discomfort. Heavy meals or foods that are hard to digest can lead to sluggishness or upset stomachs. The focus during training should be on easily digestible carbohydrates, moderate amounts of protein, and electrolytes to replace minerals lost through sweat.

• Carbs: Think quick energy — fruits like bananas, berries, or oranges, or simple whole grains like oatmeal or toast with peanut butter. These foods provide fast fuel for muscles and help sustain energy levels during long or intense training sessions.
• Protein: While protein isn’t needed in large amounts during training, small snacks that provide protein can help support muscle repair. A yogurt cup, a hard-boiled egg, or a small serving of nuts can keep muscles fueled without feeling too heavy.
• Electrolytes: For extended training sessions, particularly those that last longer than an hour, sports drinks that contain electrolytes like sodium and potassium can help replace what’s lost in sweat and maintain hydration. Bananas and oranges also provide potassium, which helps muscles function properly.

Remember, when choosing foods that athletes should eat during training, the goal is to provide quick energy without overloading the stomach for athletes . Focus on snacks and drinks that support performance without making your teen feel too full.

How does nutrition affect teen athletes?

Nutrition directly impacts the performance, energy levels, and recovery of teen athletes. A proper diet can help boost energy and focus during practices, while poor nutrition can lead to fatigue, sluggishness, and poor performance. Here’s how nutrition affects various aspects of athletic life:

• Energy levels: Adequate fuel keeps energy levels high, ensuring your child has the stamina to make it through long workouts or competitive games.
• Muscle recovery: Proper nutrition, especially after training, helps muscles repair and grow stronger. Without the right post-workout nutrients, recovery time is extended, and muscle soreness may last longer.
• Bone health: For growing athletes, strong bones are crucial. Nutrients like calcium and vitamin D are essential for building strong bones, preventing injuries, and ensuring proper growth.

Immune support: Eating a variety of vitamins and minerals supports your child’s immune system, helping them stay healthy and avoid getting sick during the season.

What should be the main sources of nutrients for student athletes?

For student athletes, the foundation of a solid diet lies in choosing whole, nutrient-dense foods. These foods not only fuel the body for athletic performance, but they also support overall health, growth, and recovery. Rather than relying on processed or sugary foods, which can lead to energy crashes and nutritional imbalances, focusing on natural, whole foods will provide your teen with the long-lasting energy and essential nutrients needed for both sports success and healthy development.

Here’s a closer look at the key sources of nutrients that should be prioritized in a teen athlete’s diet:

Complex Carbohydrates (Whole Grains, Fruits, Vegetables) for Energy. Carbohydrates are the body’s primary source of energy, especially during exercise. When your teen is running, playing, or training hard, their muscles rely on carbohydrates to fuel the activity. However, not all carbohydrates are created equal. Complex carbohydrates — found in whole grains, fruits, and vegetables — are the most beneficial for athletes.

• Whole Grains: Foods like brown rice, quinoa, oats, and whole wheat bread provide a slow, steady release of energy. These foods are rich in fiber, which helps maintain stable blood sugar levels, preventing the energy crashes often caused by simple sugars.
• Fruits and Vegetables: These not only provide carbohydrates but also pack essential vitamins and minerals. Fruits like bananas, apples, berries, and oranges, along with vegetables like spinach, sweet potatoes, and carrots, are great sources of both natural sugars and fiber, providing the necessary energy without the crash that comes with processed snacks.

For teen athletes, complex carbohydrates help maintain energy levels throughout both short bursts of activity and longer, endurance-based sports. Including a variety of these foods ensures that your teen has a well-rounded supply of energy to keep them performing at their peak.

Lean Protein (Chicken, Fish, Beans, Eggs) for Muscle Repair and Growth. Protein is essential for muscle repair, recovery, and growth — critical for any athlete. When teens engage in physical activity, they create small tears in their muscles. Protein helps repair and rebuild those muscles, making them stronger for the next workout or game. But protein isn’t just for recovery; it’s also vital for building lean muscle mass, which is especially important as teens go through puberty and experience significant physical growth.

• Lean Meats: Chicken, turkey, and lean cuts of beef are all excellent sources of protein. They’re packed with essential amino acids, which are the building blocks of muscle.
• Fish: Fish, particularly fatty fish like salmon, mackerel, and tuna, not only provide high-quality protein but also healthy omega-3 fatty acids, which help reduce inflammation and support overall heart health.
• Plant-Based Protein: For teens who follow a plant-based diet or are looking to add variety, beans, lentils, tofu, tempeh, and quinoa are great alternatives. These foods are rich in protein and also provide fiber, which is beneficial for digestion and overall health.
• Eggs: Eggs are an affordable and convenient source of high-quality protein, and they also provide essential vitamins and minerals that are important for muscle function and recovery.

Healthy Fats (Nuts, Seeds, Avocado, Olive Oil) for Sustained Energy and Overall Health. While fats often get a bad reputation, healthy fats are an essential part of any athlete’s diet. Healthy fats are crucial for providing sustained energy, especially during long workouts or endurance sports. They also support brain health, hormone production, and cell function — key for both performance and recovery.

• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and provide a good amount of protein. They’re also packed with omega-3 fatty acids, which are known for reducing inflammation and aiding in recovery after exercise.
• Avocado: Avocados are a fantastic source of heart-healthy monounsaturated fats, which are great for maintaining energy levels. They also provide fiber, vitamins, and minerals that support overall health.
• Olive Oil: A great source of healthy fats, olive oil can be used in cooking or as a dressing for salads. It contains antioxidants that help combat inflammation and provide long-lasting energy.
• Nut Butters: Peanut butter, almond butter, and other nut-based spreads are excellent ways to add healthy fats and protein to your teen’s diet, especially when paired with fruits or whole grain bread.

Incorporating these healthy fats into your teen’s diet will help them maintain their energy throughout long training sessions and aid in their recovery after a tough workout.

Dairy or Fortified Plant Milks for Calcium and Vitamin D, Supporting Bone Health. Bone health is especially important for young athletes, as their bones are still growing and developing. Calcium and vitamin D work together to build and strengthen bones. Calcium is necessary for bone formation, while vitamin D helps the body absorb calcium effectively. This is crucial for preventing injuries, such as stress fractures, and supporting long-term bone health.

• Dairy Products: Milk, yogurt, and cheese are all excellent sources of calcium and vitamin D, as well as protein. They provide essential nutrients to help keep bones strong and healthy. Greek yogurt is also a great option because it contains more protein than regular yogurt.
• Fortified Plant Milks: For teens who are lactose intolerant or following a plant-based diet, fortified plant milks (such as almond milk, soy milk, and oat milk) can provide the same benefits as dairy. These products are often fortified with both calcium and vitamin D, ensuring that your teen still gets the necessary nutrients for bone health.

Incorporating dairy or fortified plant milks into your teen’s diet will ensure they are getting the calcium and vitamin D they need to keep their bones strong, especially as they grow and engage in physical activity.

Focusing on these whole, nutrient-dense foods will provide your teen athlete with the right balance of energy, protein, healthy fats, and micronutrients to support both their athletic performance and overall health. By prioritizing complex carbohydrates, lean proteins, healthy fats, and essential vitamins and minerals, you’ll help your teen stay energized, recover effectively, and stay healthy during their busy athletic seasons.

Incorporating a variety of these whole foods into daily meals and snacks will ensure that your teen is fueling their body in a way that promotes growth, strengthens muscles, improves performance, and supports their overall well-being. These nutrients are the foundation of a successful and sustainable athletic career — and a healthy life off the field, too!

What is the most energy boosting nutrient for teens?

Carbohydrates are the most energy-boosting nutrient for teens. They are the body’s preferred source of fuel, especially for activities that require quick bursts of energy, like sprinting or jumping. Complex carbs, such as those found in whole grains, fruits, and vegetables, provide a steady release of energy during physical activities, making them the go-to source for teen athletes. Encourage your teen to load up on healthy carbs before practice or games for sustained energy and endurance.

How much water do athletes drink when training?

Hydration is vital to your teen’s performance and recovery. When your child is training or playing sports, it’s important to keep them hydrated to prevent fatigue and ensure peak performance. Here’s how much water they should aim to drink:

• Before training: 16-20 ounces of water at least 1-2 hours before exercise
• During training: 7-10 ounces of water every 10-20 minutes
• After training: 16-24 ounces of water for every pound of weight lost during exercise (or as soon as possible)

For longer, more intense training sessions, or in hot weather, sports drinks containing electrolytes can help replenish lost minerals, but water should always be the first choice.

Conclusion

Providing the right nutrition for your teen athlete is crucial for supporting their performance, growth, and overall health. By focusing on whole, nutrient-dense foods—like complex carbohydrates for sustained energy, lean proteins for muscle growth and repair, healthy fats for long-lasting fuel, and dairy or fortified plant milks for strong bones—you’re helping your teen build a solid foundation for success in their sport and in life. For some ideas on healthy snacks to take on the road, check out tournament-ready, easy-to-pack meals!

Proper nutrition doesn’t just enhance performance on the field; it also aids in recovery, supports healthy growth, and helps maintain energy throughout the day. By prioritizing balanced meals and snacks, ensuring adequate hydration, and focusing on nutrient-rich foods, you’re setting your teen up for long-term athletic success and a healthy future. With the right fuel, your teen can reach their full potential, feel their best, and stay strong, both physically and mentally.