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Teens and Sports Nutrition : Why it matters

The study and practise of supplying the body with the proper nutrients, in the proper amounts, at the proper times to fuel athletic performance is known as sports nutrition. For youth who participate in sports, a healthy diet is essential for both optimum physical performance and for healthy growth and development. Many adolescents, however, might not understand the significance of sports nutrition or may not understand how to properly fuel their bodies. This blog article will discuss the value of sports nutrition for teenagers and offer some advice on how to fuel their bodies for success.

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Sports Nutrition for teens

Why Teens Need to Eat Right for Sports

Due to their ongoing growth and development, teenagers who participate in sports have special nutritional requirements. In order to sustain energy levels, support growth and development, and prevent injuries, proper diet is required. Teenagers should consider sports nutrition for the following reasons:

1. Growth and Development: Teenagers still go through periods of growth and development; therefore, they need more nutrients than adults do. For the formation of healthy bones and muscles as well as to support overall growth and development, adequate protein, vitamins, and minerals are crucial.

2. Energy Levels: Teenagers must eat enough calories to fuel their activity because sports take a lot of energy. Fatigue and poor performance might result from insufficient calorie consumption.

3. Injury Prevention: By giving the body the nutrients it needs to maintain and heal muscles, bones, and joints, proper nutrition can help prevent injuries.

4. Performance: Eating habits can affect how well an athlete performs. Teenagers can perform at their highest levels and realise their full potential by consuming the correct nutrients in the right amounts.

How to Feed Your Body for Success for Teens

Teenagers can use the following advice to nourish their bodies for the best physical performance:

1. Consume a Balanced Diet: A balanced diet consists of a variety of fruits, vegetables, whole grains, lean protein, and healthy fats. The body will receive the nutrients it requires to support its growth, development, and energy levels as a result.

2. Hydrate well. Good hydration is crucial for athletic performance. Teens should hydrate properly before, during, and after activity by drinking lots of water.

3. Organise your meals: Making sure that teenagers eat the proper foods at the right times by preplanning meals and snacks can assist. To aid with recuperation, they should try to consume a meal or snack that contains both carbohydrates and protein within 30 minutes of exercising.

4. Steer clear of sugary drinks and snacks because they might cause energy drops and impair performance. Teens should go for fruit or yoghurt for snacks and water or sports drinks for beverages.

How we can help?

At Nutrition and Co, we have UK's best sports dietitians / performance nutritionists that are highly trained to fuel your teenage athlete to ensure they meet all their growth demands and requirements.

To find out more information, click HERE


Sports Dietitians (2023) [online], available at:, [date accessed 7th March 2023]

Purcell, L. K., & Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section (2013). Sport nutrition for young athletes. Paediatrics & child health, 18(4), 200–205.

Nutritionist Resource (2023) [online], available at:[ date accessed 7th March 2023]

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