Fueling Performance: Nutrition Tips for Teen Athletes

Let’s talk nutrition—specifically for our teen athletes. Training hard is only half the battle; how you fuel your body makes a big difference in your performance and recovery. Here are some simple but powerful tips:

• Stick to whole, one-ingredient foods when you can. Think lean meats, fruits, rice, oats, etc.

• Prioritize protein at every meal. Protein builds muscle and keeps you feeling full longer.

• Time your carbs—eat most of them around training and practices to fuel performance.

• Fruit is nature’s dessert. It’s sweet, energizing, and packed with vitamins and fiber.

• Hydration matters. Water is great, but don’t forget electrolytes—especially sodium (salt).

• Supplements are just that—supplemental. Focus on real food first. That said, creatine is one of the most researched and proven supplements. It can help increase strength, power output, and muscle mass—especially in teens lifting consistently.

Here’s an example of what a solid day could look like:

• Breakfast: Oatmeal with blueberries and scrambled eggs (or a whey protein shake)

• Lunch: 6 oz grilled chicken, sweet potato, and a small salad

• Post-Workout Snack: Banana with peanut butter

• Dinner: 6 oz lean steak, white rice, and sautéed vegetables

There’s still time to join our summer athlete program and lock in consistent training and support!