Nutrition is a key pillar in sport performance, it ensures you have enough energy to perform well and also helps with recovering from games and preventing injuries. A well-balanced meal is really important for your growing teens, and it can sometimes be confusing deciding what to make and to keep things interesting as well.
Teenagers have a higher energy demand compared to adults and children. They have to juggle their growing bodies, sport, training, school and social life; these mental and physical stressors will have a large impact on the amount of calories and food they require each day.
A well-balanced meal and snack will include high quality protein, high fibre/low GI carbohydrates, healthy fats, as well as vitamins and minerals to maintain overall health. The snacks need to be super easy even your kids could make them, as well as being super easy to transport so you can easily take it in the car or slip it into the lunchbox.
Below are some ideas for meals and snacks, these don't have to be set in stone and can easily be modified to suit personal preference and diet requirements. Just look for unprocessed food as the primary option and throw in some processed food every now and then for a change up.
Breakfast
- Wholegrain high fibre cereal + 250ml complete diary (high protein milk or use protein shake as milk)
- 2 pieces of wholegrain toast + 2 eggs
- High protein yoghurt + serve of muesli and bananc
- Omelette + spinach + mushrooms + tomato + sourdough/wholegrain toast
- French toast + warmed frozen berries
- Overnight oats + high protein milk + yoghurt and berries/banana on top
Lunch
- Sandwiches of wholegrain/sourdough bread + lean meat + salad + avocado (change up meat and salad mix to prevent monotony)
- Wrap + lean meat + cheese + salad or leftover vegetables
- Pasta salads + packed with lots of veggies + lean meats + cheese + avoid creamy dressings
- Sushi + grilled chicken/salmon/tofu + seaweed salad or edamame on the side
- Vegetable soup + ham and cheese toastie on wholegrain/sourdough break
- Leftovers from previous dinner (take to school in a thermos or container to reheat
Dinner
- Grilled lean meat + chargrilled vegetables or salad + baked potatoes OR crusty break to serve
- Stir fried vegetables + chicken, beef or pork + noodles or rice
- Tomato and roasted vegetable pasta + chicken (could use leftovers or BBQ chicken)
- Tuna in extra virgin olive oil stirred through pasta + green beans or other vegetables
- Slow-cooked casseroles with potatoes and vegetables (all in one)
- Curries made with lean meat, light coconut milk, lots of vegetables and basmati rice
- Grilled fish with baked potatoes and steam broccoli and asparagus
- Homemade pizza using a wrap for the base + zucchini, eggplant, capiscum, tomato, spinach, mushrooms + some leftover lean meat and small amount cheese
- Homemade burger using a wholemeal bread roll + handmade rissole + salad vegetables + hummus or avocado as a sauce
Bigger Snacks (after school before training)
- Wholemeal toast or grain toast with 140g tin baked beans
- Wholemeal toast with 1-2 eggs your way
- Low fat or natural yoghurt and fruit salad
- Fruit smoothie made with milk, fresh fruit, ice and low fat youghurt
- 1 slice toast with 140g tin spaghetti with slice low fat cheese
- Homemade fruit muffins or banana/fruit loaf
- 2 slices regular raisin toast with low fat ricotta
- Peanut butter sandwich + jam + banana on grain bread
- 1 take away container of leftovers from the night before
- 1/2 pkt 90 sec microwave rice with a 95g tin of flavoured tuna stirred through and some frozen veggies
Smaller Snacks (grab on the go, in the car, after training before school)
- Celery sticks, apple or carrot with cottage chese
- Natural yoghurt with berries and mixed seeds
- 1 boiled egg and a piece of fruit or muesli bar
- 2-3 Cruskits / Vitaweat / Salada + peanut butter or avocado
- Protein shake and a piece of fruit
- Chocolate milk
- Shallow handful of nuts (almonds or walnuts) PLUS a piece of fruit
- Up and Go (Energize)
For more information on strength and conditioning for youth athletes and increasing your sports performance check out our website and podcast (also on Spotify and YouTube).
Matt Hucul
Strength and Conditioning Coach
Inner Athlete - Bayside's premium strength and conditioning coaching your youth athletes.
#youthathlete #youngathlete #teenathletes
