Fueling Made Simple
Forget fad diets — athletes need real food and consistent fueling habits.
Teen athletes don't need complicated diets or fad hacks — they need consistent meals, smart timing, and real food. Carbohydrates fuel high-intensity performance, protein supports muscle repair, and healthy fats regulate hormones and mood.
Under-fueling leads to fatigue, slower recovery, increased injury risk, and inconsistent performance.
Simple playbook:
• Eat breakfast daily
• Pack 1–2 snacks for school (fruit, trail mix, yogurt, bars)
• Hydrate all day
• Eat within 60 minutes after practice
IOC Consensus Statement on Nutrition for Athletes (2018); Thomas et al., Nutrition & Performance (2016)
Fuel wins games\n• Carbs = energy\n• Protein = repair\n• Skipping meals kills performance
Pack tomorrow’s snacks tonight.
