Teen Athlete Nutrition & Fueling Tips

Teen Athlete Nutrition & Fueling Tips

Active Teens Ages 13–18 need more calories and nutrients when training, participating and recovering from their events

Dr. Stan

Daily Fueling Targets for Teen Athletes

Based on Dietary Reference Intakes and sports nutrition guidance from the American Academy of Pediatrics, Canadian Paediatric Society and Academy of Nutrition & Dietetics, calorie and protein needs are higher for athletes because they:

  • Train regularly
  • Build muscle
  • Recover from workouts
  • Grow during puberty

General Guidelines for Athlete Nutrition

✔ Eat 3 meals + 1–3 snacks daily
✔ Include protein at every meal
✔ Eat carbs before training
✔ Refuel within 1 hour after exercise
✔ Sleep 8–10 hours nightly
✔ Avoid skipping meals

Common Mistakes

❌ Skipping breakfast
❌ Drinking only energy drinks
❌ Using protein supplements without medical advice
❌ Cutting calories to "make weight" without supervision

Most teen athletes do NOT need protein powders if they eat balanced meals.

Daily Calorie & Protein Needs

Age & Activity LevelCalories Per Day*Protein Per Day
Girls 13–18 (Moderate training)2,000–2,40046–60 grams
Girls 13–18 (Intense training)2,400–2,800+60–75 grams
Boys 13–18 (Moderate training)2,400–3,00052–75 grams
Boys 13–18 (Intense training)3,000–3,600+75–90 grams

*Needs vary by body size, sport, and training time.

Most teen athletes need about 1.2–1.7 grams of protein per kilogram of body weight per day to support muscle recovery.

Example:
A 140-pound athlete (64 kg) needs about 75–100 grams of protein daily.

Sources of Protein

FoodProtein
1 cup milk8 g
1 cup Greek yogurt15–20 g
4 oz chicken, fish, lean meat28 g
1 egg6 g
2 tbsp peanut butter8 g
½ cup beans7–8 g
Protein smoothie (milk + yogurt)20–30 g
  • Protein should be spread out during the day — not eaten all at once.
  • Protein should make up approximately 10% to 30% of total energy intake for four- to 18-year-olds
  • For mild, short periods of exercise, proteins do not act as a primary source of energy.
  • However, as exercise intensity and length increases, proteins help to maintain blood sugar levels.

Carbohydrates

  • Carbohydrates are the most important fuel for athletes because of glucose is used for energy.
  • Glucose is stored as glycogen in muscles and liver.
  • Muscle glycogen and can be released more quickly than other energy sources.
  • Carbohydrates should comprise 45% to 65% of total caloric intake for four- to 18-year-olds.
  • Good sources of carbohydrates include
    • whole grains,
    • vegetables,
    • fruits,
    • milk and yogurt.

Fats

Fat is necessary to

  • absorb fat-soluble vitamins (A, D, E, K),
  • provide essential fatty acids,
  • protect vital organs
  • provide insulation.
  • Provide the feeling of fullness.

It is more difficult to use and less available for energy.

  • Fats should comprise 25% to 35% of total energy intake for four- to 18-year-olds.
  • Saturated fats should comprise no more than 10% of total energy intake (1,3).
  • Good sources of fat include
    • lean meat, poultry, and fish,
    • nuts, seeds,
    • dairy products,
    • olive and canola oils.
  • Fat from chips, candy, fried foods and baked goods should be minimized.

Vitamins and minerals

Athletes consume proper amounts of calcium, vitamin D and iron in particular, though they also need vitamins and minerals in their daily diet.

Calcium is important for

  • bone health,
  • normal enzyme activity
  • muscle contraction.
  • The daily recommended intake of calcium is 1000 mg/day for four- to eight-year-olds and 1300 mg/day for nine- to 18-year-olds (7,8).
  • Good sources of calcium include
    • milk, yogurt, cheese,
    • broccoli, spinach
    • fortified grain products

Vitamin D is necessary for

  • bone health
  • absorption and regulation of calcium.
  • Current recommendations suggest 600 IU/day for four- to 18-year-olds (8).
  • Normal values of vitamin D also vary depending on geographical location and race.
    • Athletes living in northern latitudes or who train indoors (eg, figure skaters, gymnasts, dancers) are more likely to be vitamin D deficient (2).
  • Sources of vitamin D include
    • fortified foods
    • milk
    • sun exposure
  • Dairy products other than milk, such as yogurt, do not contain vitamin D.

Iron is important for

  • oxygen delivery to body tissues.
  • support growth lean muscle mass
  • The needs for increase with age and menstruation
    • Boys and girls nine to 13 years of age need 8 mg/day
    • Boys 14 to 18 years of age require 11 mg/day for males
    • Girls that age require and 15 mg/day .
  • Iron depletion is common in athletes because of
    • diets poor in meat, fish and poultry, or
    • increased iron losses in urine, feces, sweat.
  • Iron-rich foods include
    • eggs,
    • leafy green vegetables,
    • fortified whole grains
    • red meats

Fueling Timing for Sports

Before Practice (1–3 hours before)

  • Carbs for energy
  • Moderate protein
  • Low fat

Examples:

  • Turkey sandwich + fruit
  • Yogurt + granola
  • Oatmeal + milk

During Practice (if over 60 minutes)

  • Water every 15–20 minutes
  • Sports drink if intense & over 60–90 minutes

After Practice (within 30–60 minutes)

  • Protein + carbs for recovery

Examples:

  • Chocolate milk
  • Smoothie
  • Chicken wrap
  • Yogurt + fruit

Aim for 15–25 grams protein after workouts.

Signs You May Need More Fuel

  • Constant fatigue
  • Slow recovery
  • Frequent injuries
  • Irritability
  • Skipping meals
  • Dizziness during practice

If these happen often, talk with a pediatrician or sports dietitian.

Hydration Tracker

  • Hydration improves performance and prevents cramps.
  • Most teen athletes need 8–12 cups of fluids daily, plus extra during sports.
  • To maintain urine at a clear or light yellow color

Example

  • 1 cup when waking
  • 1–2 cups before practice
  • Water during practice
  • 1–2 cups after practice

References