Teen Athletes — Don’t Train on Empty

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.

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