What Should a Teenage Athlete Eat? Teens Power Food Guide

If you’re a teenager who plays sports, you’ll need to eat proper power foods. Use this guide and learn how to eat like a champion.

Eat More Food Than You Need

If you skip a meal before every game, your muscles could break down. To stay healthy, you must eat good food that provides plenty of calories each day. Calories are important because they make you faster and stronger.

Vitamins and Minerals

As an athlete, you’ll need a daily dose of calcium and iron. These minerals will elevate your game.

power food for teen athletes


Why Calcium is Important

Calcium is an essential mineral because it makes your bones stronger. It can also prevent stress fractures. Calcium is available in

  • Cheeses
  • Yogurt
  • Low-fat milk

Why Iron is Important

Iron supplies oxygen to your muscles. To get your daily dose of iron, you’ll need to eat the following foods:

  • Fish
  • Poultry
  • Green vegetables
  • Lean meat
  • Iron-fortified breakfast cereals

You can create a very healthy dish if you combine some of these ingredients. For example, you could try baked chicken with green spinach or a grilled steak with a fresh vegetable salad.

No Protein Powders

Typically, you can build strong muscles without using protein powders. Usually, you’ll get stronger naturally if you train and practice hard every day. If you want to speed up your results, you could consume more proteins. Here are the best proteins for muscle development.

  • Nuts
  • Eggs
  • Soy
  • Chicken
  • Fish
  • Peanut butter


Carbohydrates give you energy to finish big games. If you’re not getting enough carbs, you’ll get tired quickly long before a game is over.

Eat these foods and get your daily dose of carbohydrates:

  • Brown rice
  • Oatmeal
  • Fruits
  • Vegetables
  • Whole-wheat bread

Although candy and sodas are delicious, you should avoid these items because they have tons of sugar. If you consume too much sugar, it will give you a sugar rush, which is a mild energy boost. After the sugar rush is gone, you’ll feel very sluggish and drained.

Great Game-Day Food Tactics

Always have a balanced meal approximately four hours before game time. The meal should supply plenty of proteins and carbs, and it must be a low-fat dish. Avoid fatty foods because fat doesn’t digest quickly. A cheesy pepperoni pizza or a fried chicken dinner could upset your stomach during a game.

When you’re hungry a few hours before practice or a game, eat a light snack that’s high in carbohydrates. If you prefer a light meal, you could have a ham sandwich, a bag of chips, and a piece of fruit.

The Ultimate Meal

With the right ingredients, you can improve your game. Use this guide and create the ultimate meal.

Foods That Make You Strong

If you play baseball or football, power will define your game. Eat these foods and dominate a game like the Hulk.


Eggs are great as a side for breakfast. If you want to elevate your eggs, eat them in a burrito with bacon.


Salmon is very tasty grilled. You’ll enjoy it with brown sugar, soy sauce, and toasted sesame seeds.


When you crave a sandwich, prepare a tuna melt. For this dish, you’ll need canned tuna, Greek yogurt, cheddar cheese, a tomato, and a pickle.


Shrimp makes a great snack. It’s fantastic fried or sauteed with butter.

Foods That Make You Quick

Beat the competition to the punch with these high-velocity foods.


Nothing is better than a fresh banana covered in chocolate. If you slice some bananas, you could use them as toppings.

Dark Chocolate

Grab your favorite brownie recipe, and make a batch of fresh dark chocolate brownies. These brownies are rich, gooey, and delicious.


Broccoli cheese bites will wow your entire team. If the broccoli needs more zip, add a good helping of lemon zest.

Whole-Grain Pasta

Whole-grain pasta is rich in protein. It’s very tasty with pasta sauce.

Plain Yogurt

Plain yogurt can be a fun dipping sauce. Serve it with a batch of chicken nuggets.

If you use these strategies, you’ll play sports like a champ. This blog post was brought to you by H.Moore from Moore Design Store.