What to Eat as a Teenage Athlete

Teen athletes need more protein, calcium, iron, and calories — still growing while training. RED-S risk highest in this group.

Teen athletes need more protein, calcium, iron, and calories — still growing while training. RED-S risk highest in this group.

🍽️ Meal-by-Meal Guide

BREAKFAST · 6-8 AM

Eat: 3 eggs + toast + avocado. Oatmeal + protein + banana + peanut butter.

Why: 30-40g protein for growth + recovery. Do NOT skip.

PRE PRACTICE · 2-3h before

Eat: Chicken + rice. Pasta + meat sauce. Turkey sandwich + milk.

Why: Carbs for glycogen. Protein for MPS.

RECOVERY · Within 30 min

Eat: Chocolate milk. Protein shake + banana. PB sandwich.

Why: Recovery window matters more during growth.

🥇 Top Foods for Teenage Athlete

egg oats chicken breast milk greek yogurt banana peanut butter pasta

💊 Supportive Supplements

vitamin d3 iron if deficient omega 3

Fairlife Core Power Elite Protein Shake

42g protein. Tastes like chocolate milk (because it is). No chalky protein taste. Lactose-free. The recovery drink teenagers will actually drink.

Nike Pro Compression Shorts

Compression shorts reduce muscle oscillation and perceived fatigue. The teenage athlete uniform. Buy 2-3 pairs.

Thorne Iron Bisglycinate

Teen female athletes at highest risk for iron deficiency (growth + periods + sports). Bisglycinate = minimal GI effects. 25mg elemental iron. Test ferritin first.