Meal plan for teenage athletes is one of the most common things parents ask us about at our Samford gym. The short answer: teens who train need regular meals, regular snacks and enough total food, timed around a school day that rarely suits training.
The problem with the school day
Breakfast at 7, a short recess, lunch at 1, training at 4 and dinner at 7.30. That is a long gap in the afternoon, and it is where most teenage athletes run out of fuel. The fix is not complicated: plan the after school snack as seriously as a meal.
A meal plan for teenage athletes on a training day
| Time | Meal | Example |
|---|---|---|
| 7am | Breakfast | Oats with milk and banana, or eggs on toast |
| 10.30am | Recess | Yoghurt, fruit, cheese and crackers |
| 1pm | Lunch | Chicken or tuna wrap, salad, a piece of fruit |
| 3.15pm | After school | Toasted sandwich, glass of milk, or leftovers |
| 4 to 5.30pm | Training | Water bottle, fruit if the session is long |
| 7pm | Dinner | Meat, fish, eggs or lentils, rice or potato, vegetables |
| Before bed | Supper if hungry | Milk, toast, cereal |
On rest days the structure stays the same. Portions can come down a little if they are less hungry, and that is fine.
Build each meal from three parts
- A carbohydrate food: bread, rice, pasta, oats, potato, fruit.
- A protein food: meat, chicken, fish, eggs, dairy, tofu, beans or lentils.
- Colour: vegetables or fruit.
If every meal has all three, the week usually takes care of itself.
How much protein?
Less than most teens and parents think. The Australian recommended intakes are modest, and ordinary family meals usually cover them. For the numbers by age and sex, see this plain guide to protein for teens.
Hydration
A drink bottle at school and at training, refilled. Water is the default. For long sessions in Queensland heat, see our notes on electrolyte drinks.
Common mistakes we see
- Skipping breakfast, then trying to train at 4pm on a sandwich.
- Nothing between lunch and training.
- Copying an adult diet plan from social media.
- Cutting whole food groups without a reason.
For snack ideas before a session, our pre workout snack guide works for teens as well as adults.
Game day and carnival days
School sport carnivals and weekend tournaments are long days with short gaps between events. Pack more food than you think they will need, and pack food they already know. A typical carnival bag might hold sandwiches, fruit, a muesli bar, cheese and crackers, a yoghurt with an ice brick, and two full water bottles.
Eat a normal breakfast, then graze between events rather than waiting for a big lunch. After the last event, a proper meal at home finishes the day. Nothing new on game day: the week before is the time to try a different snack.
Common questions
Do teenage athletes need a special diet?
No. They need more of the same healthy family food, spread across the day and timed around training.
Should my teen eat before morning training?
Something small is better than nothing: a banana, toast, or a glass of milk. A proper breakfast can follow.
What if my teen is a fussy eater?
Work with the foods they do eat and add one new option at a time. An Accredited Practising Dietitian can help if the list is very short.
Is it OK to eat late after evening training?
Yes. A proper dinner after training is normal and sensible for a growing teenager.
When to get it checked
If your teen is often flat at training, keeps getting sore spots, or seems to be losing interest, talk to your GP, and book an exercise physiologist assessment so we can look at training load and the week as a whole.