What Teen Athletes Need to Know

This review of Sport Nutrition advice for adolescent athletes provides an excellent overview about the building blocks of good nutrition to support teen sports performance. *Sports nutritionists agree that teen athletes should not use supplements for performance (e.g. without a medical reason). A balanced diet should provide all required nutrition.

What Teen Athletes Need for Performance

Carbohydrates and fats are often labeled as bad in media, but that's not the case for most people. Both carbs and fats are key energy sources for athletes. Protein is not a main energy source but is best used in other important functions in the body. Saturated fat should be limited.

How many carbs, fats, and protein should a teen athlete consume? Check out the poster below for general nutrition info. For more in-depth info for athlete nutrition, including how to determine the recommended macronutrients per person and great snack ideas for athletes, read this US ADA athlete nutrition guide.

Let's Talk About Caffeine

Caffeine is probably best known as a naturally-occurring chemical in coffee, tea, and chocolate that wakes people up and makes them more alert. Caffeine is also added to other beverages like soda and energy drinks.

While it can make a person more alert, it can also negatively impact sleep. Caffeine affects adenosine - the hormone responsible for deep sleep that athletes need for recovery - and melatonin, the sleep hormone.

Caffeine in large quantities can also have a diuretic effect - meaning the body produces more urine, losing water and sodium. Loss of water of water and sodium can be dehydrating. This is a potential problem in hot environments where the risk of dehydration is high.

Caffeine doesn't have to be cut out of teen (or adult) diets. Like any aspect of nutrition, it should be balanced and consumed in moderation. Teen-specific doses are key to enjoying caffeine-containing foods while limiting impact on athlete performance. Learn more about caffeine here.

Let's Talk About Protein Supplements

Protein has many functions in the body - find out more here - but it isn't usually used as fuel for energy. One function of protein is to build muscle. Working in sports, we see a lot of protein supplements used. But without a medical reason, those supplements might not be useful. There is no evidence that protein supplements in youth athletes enhance sports performance (creatine is a potential exception). The best source of protein source is from a balanced diet - whether meat, dairy, or plant-based. A routine of eating a balanced diet, getting adequate sleep, and appropriate training is the best, scientifically-proven way to promote growth and sports performance!