Teenage athletes push their bodies to the limit and need proper nutrition to support the demands of their athletic training and growth.
Supporting a young athlete’s performance, recovery, and development requires a well-planned nutrition strategy. Focusing on simple and satisfying meals and snacks can make things easier so that your teenager can perform at their best on and off the court.
In this article, we’ll break down the core nutrition needs for teenage athletes aged 13 to 18, spotlight why carbohydrates matter, and give you practical tips to help nourish your teen athlete.
Why do Carbohydrates Matter for Teens in Sports?
Carbohydrates are the body’s main source of energy and help power everything from sprinting down the field to staying focused during that last-period math test. For active teens between the ages of 13 to 18, carbs should make up roughly 45 to 65% of their daily calories to support both growth and performance (1) (2).
What are the Best Carbohydrate Sources for Active Teens?
A mix of carbohydrate sources, like oats, rice, and potatoes, can give endurance and energy levels a boost. Great carbohydrate options for teens also include whole grains, fruits, veggies, dairy, and legumes.
Why are Potatoes a Great Choice for Teen Athletes?
Potatoes deserve a place on your teen’s plate. They deliver:
- Rapid-release carbohydrates to replenish glycogen stores post-training
- Vitamins and minerals, including potassium, vitamin C, B6, and folate- important for recovery and growth
- Easy Digestibility, making them gentle on the stomach during or after activity
Other Important Nutrients for Teen Athletes
Protein
Protein often gets the spotlight in sports nutrition, and for good reason. For teenage athletes, it’s the building block of their growing bodies. Teen athletes also rely on protein to repair muscles, support immune health, and bounce back after a tough practice or game. Growing teens involved in sports may have protein needs that are higher than you expect.
- Recommended intake: 2 to 2.0 g/kg/day, depending on sport and training intensity; target 20 to 25 g within 30 minutes post-exercise to optimize recovery (3).
- Spread protein evenly across meals and snacks to support sustained muscle protein synthesis. Good sources include: lean meats, poultry, eggs, dairy products like yogurt and cheese, legumes, soy, and nuts/seeds.
Electrolytes & Hydration
When teen athletes sweat, they’re not just losing water; they’re also shedding essential electrolytes. Replenishing these electrolytes can make all the difference in performance and recovery.
- Sodium, potassium, and chloride are lost with sweat- replacing these is key to prevent cramps, fatigue, and impaired performance (4)
- For most sports and physical activity lasting under 60 to 90 minutes, water is all that is needed. However, during prolonged exercise or when training in hot and humid conditions, electrolyte drinks can be beneficial. The added carbohydrates and electrolytes may help maintain energy levels and support performance in those situations. (4) (5).
- For activities over an hour or during hot weather, electrolyte-rich foods can also help; such as fruits, vegetables, potatoes, and bananas (4).
Would my Teen Athlete Benefit from Caffeinated Energy Drinks?
While some teenagers may resort to consuming caffeinated beverages for performance-enhancing benefits, both sports drinks and caffeinated energy drinks (CEDs) may carry health risks for children and adolescents and therefore should be avoided (6).
Important Micronutrients
Micronutrients are the unsung heroes behind strong bones, steady energy, and muscle power.
- Iron: Important for oxygen transport and energy. Girls are at higher risk for deficiency due to menstruation. Good sources include red meat, fortified cereals, spinach, and legumes.
- Calcium & Vitamin D: Crucial for bone growth and development. Good sources include: dairy, leafy greens, fortified products, and sunlight.
- Magnesium: Supports muscle function; magnesium is found in whole grains, nuts, legumes, and dark leafy greens (and dark chocolate!)
Energy Needs for Young Athletes
Compared to their less active peers, teen athletes require more calories to support both their athletic performance and ongoing growth. Skimping on energy intake isn’t just a missed snack- it can slow growth, delay puberty, reduce performance, and increase the risk of injury (1). And while there’s no one-size-fits-all meal plan, keep in mind that calorie needs can vary widely depending on age, gender, sport, training intensity, and just how fast they are growing.
- Dietary Guidelines for Americans
Use Dietary Guidelines for Americans as a foundation to understand the recommended daily servings from each food group for overall healthy eating. - Adjusting for Activity Level
Increase servings of vegetables, fruits, and grain products as needed to support the greater energy demands of athletic training. - Seeking Professional Support
For tailored advice, particularly for athletes engaged in high-intensity or endurance training. Work with a registered dietitian or sports nutritionist to assess specific energy and macronutrient requirements.
Easy Nutrition Strategies for your Teenage Athlete:
Prioritize meals around activity
Pre-practice (1 to 2 hours before): Pair a carbohydrate-rich food (potato, rice, toast) with lean protein—here are some great recipe sides that are great for pre-practice:
Garlic Parmesan Personal Pizzas or Potato Pizza
During activity: Pack quick sources of carbohydrates—banana, pretzels, or cooled potato cubes. Here are some recipes that provide a quick source of carbohydrates:
Garlic Parmesan Potato and Veggie Skewers
Sundried Tomato and Herb Potato Salad
Greek Lemon Potatoes or Buffalo Tornado Potatoes
Post-activity (within 30 to 60 min): Replenish with a balance of carbohydrates + protein (e.g., mashed potatoes with chicken). These are some of our favorite recipes:
Honey Garlic Chicken Foil Packs
Grilled Potato and Halloumi Bowl
Maple Glazed Sausage Sheet Pan Dinner
Balance the plate
Carbohydrates, protein, and vegetables- that’s the triad. Add fruit or yogurt for dessert for extra carbohydrates and nutrients.
Fueling your teenage athlete is about gaining a better understanding of their needs and creating meals and snacks that offer a balanced approach. Carbohydrates keep them energized, protein helps them grow strong, and hydration keeps everything working in sync.
Potatoes, believe it or not, are your secret weapon: affordable, versatile, and packed with nutrients that support energy, electrolyte replenishment, and recovery. Whether baked, mashed, or tossed into a post-practice foil pack, they make a great addition to the plate.
With a balanced approach, meals and snacks timed around activity, and a hydration strategy, you’ll be helping your athlete thrive both on and off the field
