Sports Nutrition For The Adolescent Athlete Apr 2026

Protein is often the focus of sports marketing, but its role for adolescents is specific: it supports the repair of muscle tissue damaged during exercise and provides the building blocks for new bone and muscle mass. While supplements like protein powders are popular, most adolescents can easily meet their needs (approx. 1.2 to 1.6 grams per kilogram of body weight) through whole foods like lean meats, beans, eggs, and Greek yogurt.

The most fundamental requirement for a teenage athlete is adequate caloric intake. Adolescents have higher metabolic rates than adults, and competitive sports can add an additional 500 to 1,500 calories to their daily needs. If a young athlete doesn't eat enough, they risk "Relative Energy Deficiency in Sport" (RED-S), which can lead to stunted growth, hormonal imbalances, and weakened bones. Sports Nutrition for the Adolescent Athlete

Carbohydrates are the body’s preferred fuel source. They should make up roughly 45% to 65% of an athlete’s diet. Complex carbs—like oats, brown rice, and sweet potatoes—provide sustained energy, while simple carbs found in fruit can provide a quick boost before practice. Building and Repairing Protein is often the focus of sports marketing,