Teenagers and sport
Teenage athletes have large energy needs. We work practically with both the athlete and the home — without focusing on calories.
In short
What do teenage athletes need from their diet?
Teenagers need enough food for growth, school and training at the same time.
A deficit during this period can have hormonal, skeletal and performance-related consequences that last for years.
Simple routines beat complicated plans.
Does this sound familiar?
This might sound like your situation
Fatigue, low mood, stagnating performance, frequent injuries and missed periods.
- Your teenager trains more than before but eats the same as before
- Breakfast and lunch are often skipped
- You hear comments about weight and body
- Energy is low during afternoon sessions
- You want a plan that fits school life
SmartEating recommends
What makes the biggest difference?
For teenage athletes, a solid breakfast and enough protein are usually the biggest levers.
Never skipping breakfast
A missed breakfast is hard to make up for later in a training day.
Protein spread through the day
Regular protein at each meal supports recovery and growth better than one large serving.
Post-training refuelling
Carbohydrate and protein within one to two hours speeds up recovery.
Iron and ferritin checks
Low iron is common in young female athletes and affects performance.
Matching energy to training load
Intake should rise with training volume to avoid a long-term energy deficit.
When should you contact a doctor?
Some signs should always be investigated.
- Missed periods
- Weight loss or stalled growth
- Repeated injuries
- A changed relationship with food
- Suspicion of disordered eating
We refer to a sports medicine doctor or CAMHS in cases of serious signs.
Common questions
What people ask us most often.
Does the teenager get their own specialist?
Yes. We match with someone experienced in this area.
Personal nutrition
No one with teenagers and sport is exactly the same
Age, everyday life, activity level, other conditions and what you actually enjoy eating determine what works for you.
That's why two people in the same situation need different advice. SmartEating AI learns your situation over time and tailors suggestions to your body, goals and everyday life.
- Your teenager trains more than before but eats the same as before
- Breakfast and lunch are often skipped
- You hear comments about weight and body
- Energy is low during afternoon sessions
- You want a plan that fits school life
We work with the athlete and parents together.
SmartEating gives simple routines tailored to school and training.
A dietitian can prevent RED-S and build safe routines.
READ MORE
The knowledge behind the advice
Children
The childhood years lay the foundation for eating habits, growth, and a relationship with food that often lasts a lifetime. Nutritional needs change rapidly through childhood, and the focus should be on varied, energy-dense, and safe food in a calm mealtime environment.
Vegetables
Vegetables are one of the most recommended food groups in any diet, known for their low energy content and high content of vitamins, minerals, fibre and plant compounds. A varied and generous intake of vegetables is one of the clearest recommendations in nutrition.
Vitamins and minerals
Vitamins and minerals are micronutrients the body needs in small amounts, but they are essential for nearly all bodily functions. A varied diet with plenty of vegetables, fruit, whole grains and good protein sources usually covers the need without supplements.
Assessment
A digital form before the session so the specialist knows your situation.
Kick-off conversation
60 minutes online or at a partner clinic.
Personal plan
A concrete plan in SmartEating — food, structure and goals tailored to you.
Ready to get help with teenagers and sport?
We'll connect you with a licensed clinical dietitian who understands your situation.
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