Young Athlete’s Performance Guide
Fuel your body, stay hydrated, and rest up to play your best!
Fuel Up: Nutrition for Power
The Athlete’s Plate
Think of your meals as a combination of three key macronutrients:
Carbohydrates (50-60%)
Your body’s main energy source. Found in grains, fruits, and vegetables.
Protein (15-20%)
Essential for muscle repair and growth. Found in meat, dairy, beans, and nuts.
Fats (20-30%)
Provides long-lasting energy. Choose healthy fats from avocados, nuts, and olive oil.
Sample Weekly Meal Plan
This is a sample plan for a young athlete with 3 training sessions and a weekend game. Calorie needs vary based on age, gender, and intensity.
| Day | Breakfast | Lunch | Dinner | Snacks | Est. Calories | Key Nutrients |
|---|---|---|---|---|---|---|
| Monday (Training Day) |
Oatmeal with berries & nuts | Turkey sandwich on whole wheat with a side salad | Grilled chicken, brown rice, steamed broccoli | Greek yogurt, apple | 2,500 – 2,800 | Complex carbs, lean protein |
| Tuesday (Rest Day) |
Scrambled eggs with spinach & toast | Quinoa salad with chickpeas & vegetables | Baked fish with roasted asparagus | Handful of almonds, orange | 2,200 – 2,500 | Protein for recovery, vitamins |
| Wednesday (Training Day) |
Smoothie with protein powder, banana, spinach | Leftover baked fish and asparagus | Whole wheat pasta with lean ground turkey bolognese | Cottage cheese with peaches | 2,500 – 2,800 | Sustained energy, muscle repair |
| Thursday (Rest Day) |
Greek yogurt with granola | Chicken noodle soup with crackers | Lean steak stir-fry with mixed veggies | Hard-boiled egg, pear | 2,200 – 2,500 | Iron, antioxidants |
| Friday (Light Training) |
Whole wheat pancakes with fruit | Tuna salad sandwich, carrot sticks | Homemade pizza on whole wheat crust with veggies | Pretzels with hummus | 2,400 – 2,700 | Carb-loading for game day |
| Saturday (Game Day) |
Small bowl of cereal with a banana (2-3 hrs before game) | (Post-game) Grilled chicken wrap with avocado | Salmon with sweet potato and a large salad | (Post-game) Chocolate milk | 2,600 – 3,000 | Fast-acting carbs, recovery protein |
| Sunday (Recovery) |
Omelette with cheese and vegetables | Leftover salmon and sweet potato | Hearty beef and vegetable stew | Fruit salad, string cheese | 2,300 – 2,600 | Protein, anti-inflammatory foods |
Game Day Nutrition Timeline
Timing is everything. Eating the right foods at the right time can make all the difference in your performance.
| Time | Meal / Snack | Purpose & Examples |
|---|---|---|
| 3-4 Hours Before | Pre-Game Meal | Focus on complex carbohydrates for sustained energy. Avoid high-fat or greasy foods.
|
| 1-2 Hours Before | Top-Up Snack | Easy-to-digest carbs for a final energy boost.
|
| During the Game | (If needed) | Only for long or very intense games. Should be very easy to digest.
|
| Within 30-60 Mins After | Recovery Snack | Crucial for replenishing energy stores and starting muscle repair. Aim for a 3:1 carb-to-protein ratio.
|
| 1-2 Hours After | Recovery Meal | A full, balanced meal to complete the recovery process.
|
Stay Sharp: The Power of Hydration
Your Daily Hydration Goal
A good rule of thumb is to drink about half your body weight in ounces of water each day. For example, a 120-pound athlete should aim for at least 60 ounces of water on a normal day, and more on training days.
Are You Hydrated? The Color Check
One of the easiest ways to check your hydration is to look at the color of your urine. Use this chart as a guide:
Pale Yellow
You’re well-hydrated. Keep it up!
Bright / Dark Yellow
You’re dehydrated. Time to drink some water.
Amber or Brown
You’re severely dehydrated. Drink water immediately.
Game Day Hydration Timeline
- › 2-3 Hours Before: Drink 16-20 ounces (about 2-3 glasses) of water.
- › During Warm-ups: Sip another 8-10 ounces.
- › During the Game: Drink 4-8 ounces (a few big gulps) every 15-20 minutes.
- › After the Game: Rehydrate with 16-24 ounces for every pound of body weight lost during the game (if weighing is possible). Otherwise, aim for 3-4 glasses to fully rehydrate.
Water vs. Sports Drinks
When should you reach for a sports drink instead of water? Here’s a quick guide:
Stick with Water When:
- Activity is less than 60 minutes.
- The intensity is low to moderate.
- You’re just hydrating throughout the day.
Consider a Sports Drink When:
- Activity is intense and lasts longer than 60-90 minutes.
- It’s extremely hot and humid, causing heavy sweating.
- You need to replenish energy (carbs) and electrolytes (salt, potassium) quickly.
What to Look For in a Sports Drink:
If a sports drink is needed, check the label for these key ingredients:
- Carbohydrates (6-8%): Look for about 14-19 grams per 8 ounces. This concentration helps with quick absorption and energy delivery without causing stomach upset.
- Electrolytes: Sodium (around 110-170mg) and potassium (around 30-50mg) are the most important ones to replace what you lose in sweat.
- Avoid High Sugar: Steer clear of drinks with very high sugar content or high-fructose corn syrup, as they can be hard to digest during exercise and are more like sodas than performance fuel.
Pro-Tips for Staying Hydrated
- ✓ Carry a Bottle Everywhere: Make it a habit. If it’s with you, you’re more likely to drink.
- ✓ Don’t Wait Until You’re Thirsty: Thirst is a sign that you’re already on your way to being dehydrated.
- ✓ Eat Your Water: Many fruits and vegetables, like watermelon, strawberries, and cucumber, have high water content.
Recover & Recharge: Sleep to Win
Why Sleep is Your Secret Weapon
Sleep isn’t just rest; it’s active recovery. During sleep, your brain processes and consolidates memories, including new skills learned at practice. Your body also releases growth hormone, essential for muscle repair. Skimping on sleep leads to slower reaction times, poor decisions, and a higher risk of injury.
Recommended Hours per Night
10-13 Years
9-11
hours
14-17 Years
8-10
hours
Understanding Your Sleep Stages
Quality of sleep is as important as quantity. Your body cycles through different stages, two of which are vital for athletes:
Deep Sleep (Physical Recovery)
This is when your body does most of its repair work—fixing muscle tissue, building bone, and strengthening the immune system. It’s the key to waking up feeling physically refreshed.
Target: Aim for 1.5 – 2 hours per night.
REM Sleep (Mental Recovery)
Rapid Eye Movement (REM) sleep is when your brain processes the day. It’s crucial for memory, learning, and cementing new skills—like that new dribbling move or team play.
Target: Aim for 1.5 – 2 hours per night.
Create Your Pre-Sleep Routine
- ✓ 30-60 Mins Before Bed: Unplug from all electronics. The blue light can interfere with your body’s natural sleep signals.
- ✓ Try Relaxing Activities: Read a book, listen to calm music, or do some light stretching.
- ✓ Optimize Your Room: Make sure your bedroom is cool, dark, and quiet for the best possible sleep.