Teens are growing, learning, and training — but most don’t fuel for it. Underfuelling isn’t just a performance issue. It’s a health issue.
Before training:
30–60g carbs (think banana, toast, muesli bar)
→ Add a little protein if the session is long or intense.
After training:
60–80g carbs + 15–25g protein
→ Sandwich + milk, or pasta + meat + fruit smoothie.
Skipping these meals leads to fatigue, poor recovery, higher injury risk, and can delay physical development — especially for girls.
Help your body recover. Build strength. Train smart. Eat enough.
