Teen athletes face demanding schedules—school, training, competitions, and social lives often leave them running on empty. The right nutrition can make all the difference, not just for energy and performance but also for their overall growth and development.

Here are five key tips to help your teen athlete perform at their best:

1. Don’t Skip the Basics

Before diving into performance nutrition, it’s essential to get the fundamentals right. This means:

Balanced Meals: Every meal should include a mix of complex carbohydrates (like brown rice or wholegrain bread), lean proteins (such as chicken, eggs, or tofu), and healthy fats (like avocado or nuts).
Fruits and Vegetables: Aim for a colourful variety to ensure they’re getting a range of vitamins and minerals.

Getting the basics right lays the foundation for sustained energy and optimal recovery.

2. Fuel Before Training

Training on an empty stomach can lead to fatigue and poor performance. A pre-training snack 1–2 hours beforehand can make a big difference. Some great options include:

A banana with peanut butter.
A small bowl of porridge with honey.
Greek yoghurt with berries.

The goal is to provide easily digestible energy without causing discomfort during exercise.

3. Focus on Recovery Nutrition

After training or a game, your teen athlete’s body needs to replenish glycogen (energy stores) and repair muscle. A snack or meal within 30–60 minutes of activity is ideal.

Protein: Helps repair and build muscle (e.g., a smoothie with milk, banana, and protein powder).
Carbohydrates: Restores energy (e.g., rice cakes with hummus or a wrap with lean meat and salad).

Recovery nutrition is key to preventing fatigue and supporting consistent performance.

4. Hydration is Non-Negotiable

Dehydration impacts energy, focus, and endurance. Make sure your teen athlete drinks water throughout the day—not just during training. For sessions longer than an hour, an electrolyte drink can help replace lost salts. Encourage them to monitor their hydration by checking the colour of their urine (it should be pale yellow).

5. Plan for Busy Days

Between school and training, it’s easy for young athletes to rely on convenient but low-nutrient options. Planning ahead can ensure they’re always fueled with the right foods. Pack:

High-protein snacks like boiled eggs or trail mix.
Wholegrain sandwiches or wraps for on-the-go meals.
Portable fruits like apples or mandarins.

Having nutritious snacks on hand helps avoid energy crashes and ensures they’re properly fueled no matter how busy their day gets.

The Long-Term Impact

Good nutrition isn’t just about the next game—it supports your teen’s growth, cognitive function, and long-term health. By teaching them the value of balanced eating now, you’re setting them up for success both on and off the field.

If your teen athlete could benefit from a tailored nutrition plan, I’m here to help. Together, we can optimise their diet for peak performance, energy, and recovery.