Teenage athletes looking to gain the competitive edge in their sport will want to make proper nutrition a priority. A teen’s diet can significantly impact level of performance. Contrary to popular belief, a high performance meal pattern emphasizes inclusion over exclusion. What does this statement mean for an athlete? Continue reading to discover what a teen athlete’s diet should consist of.
Due to the increased energy demands of adolescent growth and development, along with the high energy use involved with training, teen athletes often have higher calorie needs of 2400-3000 calories . A teen athlete’s diet should consist of a balance of all food groups including a variety of fruits and vegetables, lean protein, whole grains, dairy, healthy fats and adequate fluid. They should also limit foods high in sugar, saturated fat and sodium.
Read on for the best tips for feeding teen athletes and get my meal plan below.
What Does A Healthy Diet Look Like For A Teen Athlete?
A healthy diet for a teenage athlete will center on balance and variety. Various foods provide different benefits and restriction of a certain food or nutrient may result in negative health consequences.
The following table shows average servings of foods for a teenage athlete. Each athlete will have unique needs and preferences. As such, this table can work as a base guideline, but ultimately an athlete will want to eat in a way that helps them feel best.
| Servings of Food Based On 2400-3000 Calories | 1 Cup or 1 oz Serving Equivalents | Benefits | Recommendations |
| 2-2 1/2 C Fruit | – 1 cup raw, frozen, cooked, canned fruit – ½ cup dried fruit – 1 cup 100% fruit juice | Packed with vitamins, minerals, antioxidants, fiber, phytochemicals and many other health boosting components. These nutrients help prevent illness and chronic disease. They support a healthy weight, skin, hair, nails, bones, muscles and organs. | Eat a variety of colors to get all the different vitamins, minerals and antioxidants |
| 3-4 C Vegetables | 1 cup raw or cooked/canned vegetables – 2 cups leafy salad greens – 1 cup 100% vegetable juice | See above benefits for fruit | Eat a variety of colors to get all the different vitamins, minerals and antioxidants |
| 8-10 oz Grain | – 1 slice bread – 1 ounce ready-to-eat cereal – ½ cup cooked rice, pasta, or cereal | Grains provide carbohydrate, B-vitamins, iron and other minerals which are essential to energy for an athlete. Whole grains also contain fiber. Fiber prevents chronic disease, helps regulate blood sugar, increases feelings of fullness and improves digestive health. | Choose to make at least half of the grains whole grains. Limit highly processed grains. |
| 6 1/2-7 oz Protein | – 1 ounce seafood, lean meat, poultry- 1 egg- 1 Tbsp peanut butter- ¼ cup cooked beans, peas, or lentils | The building block of the body, protein assists with tissue maintenance and repair, cell communication, hormones, growth, digestion and most body functions. Protein also helps with feelings of fullness, blood sugar regulation and is a great source of iron and zinc. | Limit red and processed meats. Choose lean meats and plant based protein foods. |
| 3 C Dairy | – 1 cup dairy milk or yogurt; or- 1 cup lactose-free dairy milk or yogurt; or- 1 cup fortified soy milk or yogurt; or- 1½ ounces hard cheese | Dairy can play an important role in consuming adequate calcium and vitamin D. These nutrients build strong bones. Those unable to consume dairy can find these bone building nutrients in fortified foods, broccoli, dark leafy greens, beans and almonds. | Limit dairy with high amounts of sugar, saturated fat and sodium. Highlight fermented dairy that contain live probiotics. |
| 20-35% of calories | Unsaturated Fats: Olive oil, canola oil, plant oils, avocado, nuts, nut butters, fatty fish Saturated Fats: Butter, coconut oil, lard | Fats improve nutrient absorption, taste of food, feelings of fullness, blood sugar control and energy storage. Unsaturated fats such as Omega-3 will improve heart and brain health. | Replace foods high in saturated fats with those high in unsaturated fats. Avoid foods with trans fat. |
What Foods Should Teen Athletes Avoid?
The overall eating pattern matters more than a specific food eaten, or not eaten, when it comes to health.
For example, an individual who eats a piece of cake or bowl of ice cream, along with a day full of balanced meals will enjoy the health benefits that come from eating well. On the other hand, an individual who eats blueberries or another popular “superfood” before an event, after a day full of processed snacks and high sugar or fat foods, will not perform well.
In summary, try not to focus too much on eliminating specific foods or food groups from the diet. Instead, create an overall balanced meal pattern with fruits, vegetables, whole grains and quality protein…and enjoy your favorite treats in moderation.
Of course, some foods include more nutrients than others. Enjoy those foods more often and choose foods lower in nutrients less often. Highly processed foods contain are usually lower in nutrients. They also contain more sugar, saturated fat and sodium. High intake of these food components increase risk for chronic disease.
Top Tips For Pre-Event Nutrition
1. Hydrate
A dehydrated athlete, even by only 2%, will see a decrease in performance. Tip number one, drink adequate fluid prior to an event. An athlete can use urine color to measure hydration. The color should be pale yellow. Darker shades demonstrate dehydration.
Water remains the top fluid choice. Try to drink consistently throughout the week prior to an event. Drinking a bunch of fluid right before the race will lead to an urgency to pee, gut distress and dilution of electrolytes.
In general limit beverages with added sugars such as soda, energy drinks, chocolate milk, fruit drinks and sports drinks. Athletes may want to use a sports drink during an event that lasts longer than ninety minutes. These sports drinks can help replace lost electrolytes
2. Avoid Foods that Harm Athletic Performance
There are certain types of foods to avoid 1-2 hours before an event. Foods high in fat, artificial sugars or fiber may result in gut distress while performing. These foods still play a role in a healthy diet, just not right before an athletic event.
Eating foods high in sugar 1-2 hours before the athletic event can also harm performance. These foods may initially give quick energy, but ultimately lead to a sugar crash. When blood sugar levels drop rapidly, an athlete will fatigue easily.
3. Plan a Smart Pre-Game Meal or Snack
When eating 1-2 hours before performing, athletes should consume a balanced snack or very light meal. An ideal snack will avoid the foods mentioned previously and contain a balance of carbohydrate and protein.
Some good examples of pre-game snacks include:
- Fruit smoothie
- Energy bar and fruit
- Trail mix and dried fruit
- Toast with nut butter and a banana
- String cheese and crackers
- Hard boiled egg and juice
- Pretzels and peanut butter
Avoid introducing new foods or eating routines prior to an event. Save experimenting for training or off days to avoid gastrointestinal issues.
What About Supplements?
Supplements are not well regulated and multiple studies show that they often contain less or more of substances claimed on the label and even harmful contaminants.
If athletes decide to use supplements, they should look for third party testing labels such as NSF, USP, UL or Consumer Labs. They a should also seek guidance from their doctor or a registered dietitian.
For most athletes, the best way to ensure appropriate consumption of these nutrients comes from eating a balanced and varied diet.
See Also:
- Is Creatine Safe for High School Athletes? Ask a Dietitian!
- Is Whey Protein Safe for Teenage Athletes? Here’s What Dietitians Recommend
- Best Supplements for Teenage Athletes
- Should Teenagers Take a Multivitamin Supplement?
Important Nutrients For Teen Athletes
| Nutrient | About | Food Sources |
| Iron | Transports oxygen in blood. A deficiency leads to tiredness, anemia and other health problems. Female athletes face an even higher risk of low iron during menstruation. | Meat, beans, nuts, seeds, enriched grains, dark leafy greens. Vitamin C increases absorption of plant based iron |
| Calcium | Important for bone health and crucial to nerve signaling, heart health, blood clotting and more. Inadequate calcium puts an athlete at risk for osteoporosis, a disease of brittle bones. | Dairy, fortified plant milk/juice, broccoli, leafy greens, almonds, beans, tofu |
| Vitamin D | Adequacy brings a wide array of benefits such as improved bone and cognitive health. The easiest source of vitamin D is the sun. | Fortified dairy, seafood, mushrooms, cereal |
| Fiber | Linked to decreased risk of chronic disease, improved digestive health, better weight management and a healthier microbiome. Most teens fail to meet recommendations, putting their health at risk. | Plant foods such as fruits, vegetables, whole grains and legumes |
| Potassium | An electrolyte that keeps the heart strong and healthy. Eating the recommended servings of fruits and vegetables goes a long way in meeting potassium recommendations. | Most fruit, vegetables, beans Particularly high in potassium are avocados, potatoes, bananas, watermelon, spinach |
| Vitamin C | An antioxidant that not only supports the immune system, but also fights inflammation and increases iron absorption. | Citrus, tomatoes, peppers, kiwi, broccoli |
Final Thoughts
To sum up this article, a teen athlete should practice moderation, balance and variety with the diet.
Practicing moderation means avoiding extremes such as eliminating food groups or restricting calories. Also, on the other side, avoiding overconsumption of foods, especially those high in sugar and saturated fat. Even too much of a good nutrient can lead to toxicity and cause harm. This principle explains why vitamin and mineral supplements are often unnecessary or harmful and should only be taken under the direction of a healthcare professional.
Practicing balance means consuming all the food groups in adequate amounts. While protein is important for an athlete’s muscle repair and growth, grains are also vitally important as they provide carbohydrates for energy. Additionally, fruits and vegetables boost health and dairy supports good bone strength.
Choosing a variety of foods within those food groups allows for optimal nutrient intake. Just eating eggs for protein means missing out on the heart healthy fats from seafood. Focusing only on carrots as vegetables means no calcium and other important nutrients from vegetables like broccoli and leafy greens.
Along with a healthy diet, athletes in their adolescence should prioritize sleep, stress regulation, hydration and self-compassion. These components all work together to improve performance, health and overall wellness of the individual.
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