Eating Right for Teen Athletes

What you eat matters, not just for performing better, but for staying healthy while you grow! Teen athletes need more nutrients than adults because your bodies are still growing and you're training hard.

Here's how to fuel up the right way:

Breakfast: Start Strong

Kick off your day with foods that pack in key nutrients:

• What to Eat: Whole-grain cereals (like Raisin Bran or frosted shredded wheat) with milk. Add fruit for extra vitamins.

• Why It’s Good: Cereal gives you iron (keeps you energized) and zinc (supports immunity), and milk provides calcium and vitamin D for strong bones.

Lunch: Power Up with Vitamin C

Vitamin C keeps you from getting sick, especially during intense training.

• What to Eat: Grab at least one fruit (like oranges, berries, or apples) and one veggie (like carrots, peppers, or spinach) with your meal.

• Why It’s Good: Vitamin C helps your immune system and can reduce muscle soreness after workouts.

Pre-Practice Snack: Carbs Are Your Energy

Before practice or games, carbs are your best friend. They give you energy and keep your muscles working well.

• What to Eat: A banana, small granola bar, raisins, or chocolate milk.

• Why It’s Good: Carbs fuel your brain and muscles and help prevent injuries.

Post-Practice Snack: Repair with Protein

After practice or a workout, your muscles need protein to recover and grow.

• What to Eat: Greek yogurt, a hardboiled egg, or a handful of nuts with dried fruit.

• Why It’s Good: Protein helps repair muscles after training.

Dinner: Balance It Out

Dinner is the time to fill in any gaps from the day.

• What to Eat: Fill half your plate with fruits and veggies, a quarter with whole grains (like rice or quinoa), and a quarter with protein (like chicken, fish, or beans).

• Why It’s Good: A balanced plate gives your body everything it needs to recover and grow stronger.

FOOD IS FUEL. WHAT YOU EAT TODAY IMPACTS HOW IT FUNCTIONS TOMORROW!