Nutrition & Diet

Fueling your body with the right balance of carbs, protein, fats, and hydration is key for energy, performance, and recovery. Proper nutrition helps teen athletes stay strong, perform better, and recover faster, both on and off the field.

Nutrition Basics

To perform your best, your body needs the right fuel. The three main nutrients are called

Macronutrients:

Carbs (energy) → bread, rice, pasta, fruit
Protein (muscle repair) → chicken, eggs, yogurt, beans
Fats (long-lasting energy) → nuts, avocado, cheese

Simple rule:

Try to build meals like this:

Half your plate = carbs
One-quarter = protein
One-quarter = fats + vegetables

If you don’t eat enough:

Low carbs = tired, slow, low energy
Low protein = sore longer, weaker recovery
Skipping meals = worse performance

Simple Meal Guide

You don’t need a strict diet—just balanced meals.

Breakfast (fuel your morning)

Oatmeal + fruit + eggs
Toast + peanut butter + banana
Yogurt + granola

If you’re not hungry: eat something small (banana or smoothie)

Lunch (stay full and focused)

Sandwich (turkey/chicken) + fruit
Rice + chicken
Pasta + protein
Add a snack like yogurt or a bar

Dinner (recover and rebuild)

Chicken + rice + vegetables
Pasta + meat sauce
Fish + potatoes

Nutrition By Sport Type

Endurance (soccer, cross country)

Need more carbs
Helps you last longer

Strength (football, wrestling)

Need more protein + food overall
Helps build muscle

Mixed (basketball, baseball)

Need a balance of both
Work towards both muscle and endurance

On game days: eat more carbs
On rest days: eat normally, don’t skip meals

Before & After Practice

Before (1–3 hours before):

Eat carbs + a little protein:

Banana + peanut butter
Toast + eggs
Yogurt + fruit

Avoid greasy/heavy food

After (within 1 hour):

Eat carbs + protein to help Muscle recovery

Chocolate milk
Chicken + rice
Smoothie

This helps your body recover faster and get stronger

Hydration

Staying hydrated helps you perform better and recover faster.

How Much Water?

Daily: Aim for 8 cups (64 oz).
Before exercise: Drink 16 oz a few hours before.
During exercise: Drink 7–10 oz every 10–20 minutes.
After exercise: Drink 16–24 oz for every pound lost.

Sports Drinks

Use sports drinks for long workouts (over an hour) or hot weather.

Signs of Dehydration

Feeling tired or dizzy
Dry mouth or headache
Dark urine

Tips

Drink water throughout the day.
Eat hydrating foods like watermelon.

Common Mistakes

Reminders

Skipping meals → low energy
Avoiding carbs → worse performance
Only eating “healthy” but not enough → still under-fueled

Eating enough is just as important as eating healthy

Have a Healthy Mindset:

Focus on performance, not looks
Your body is still growing—don’t restrict food
Everyone develops differently

Unhealthy habits can lead to problems like
Eating disorders, so it’s important to keep a balanced approach