Sports Nutrition for Athletes

Good nutrition for athletes starts long before game day.  

For middle and high school student-athletes and the parents helping them plan meals, what’s on the plate every day matters more than any one pregame meal. "Proper planning helps you avoid energy crashes during long practices or games," said IMG Academy nutrition coach Brooke Wyatt. “Eating balanced meals and snacks at the right time ensures you have the stamina to perform your best, all day long.” 

A 2025 review of nutrition research in student-athletes links steady, food-first fueling with better energy, faster recovery, and healthy growth. That may sound complicated, but the foundation of an effective sports nutrition plan is simple: 

• Carbohydrates for fuel. 

• Protein for repair. 

• Unsaturated fats, like those in nuts and seeds, to support cell and brain health and help the body absorb key vitamins. 

Below, we cover the basics of nutrition for teenage athletes and tips for fueling up before big games. However, you should talk to a licensed nutritionist or doctor for the most accurate idea of your body needs. 

Key Takeaways

• According to research, a strong nutrition plan for student-athletes draws roughly 45% to 65% of calories from carbohydrates, 10% to 30% from protein, and 25% to 35% from fat. 

• Carbohydrates are the main fuel source for training and games, especially for student-athletes in endurance sports. 

• Protein needs are best spread across meals. 

• Hydration needs change with age, gender, and training intensity and environment. 

• Under-fueling and leaning on supplements instead of whole foods are among the common mistakes young athletes make. 

• IMG Academy helps student-athletes build fueling habits that hold up all season. 

The Building Blocks: Carbs, Protein, and Fat 

Every student-athlete’s plate needs three building blocks: carbohydrates, protein, and fat. Recommended amounts are approximately:  

• 45% to 65% of daily calories from carbohydrates 

• 10% to 30% of daily calories from protein 

• 25% to 35% of daily calories from fat 

Ranges reflect youth-athlete nutrition guidance from Purcell LK; Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section, "Sport Nutrition for Young Athletes," Paediatrics & Child Health, 2013;18(4):200-202; a registered dietitian can tailor these to a specific student-athlete. 

A simple day might look like this: 

• Breakfast of oatmeal with berries, scrambled eggs, and milk 

• Lunch of a turkey-and-cheese sandwich on whole-grain bread with a side salad and fruit 

• Dinner of grilled chicken, brown rice, and roasted vegetables 

These ranges can shift with training load and body size. For example, heavy training days call for bigger portions and more carbohydrates.   

IMG Academy’s guide to performance vs. basic nutrition breaks down the differences in more detail.  

Carbohydrates

Carbohydrates are the body’s fuel for anything fast, explosive, or long lasting. That could be sprinting the last leg of a relay or grinding through a fourth-quarter comeback.  

Roughly half of a student-athlete’s plate at most meals should come from carbohydrate-rich foods. These include: 

• Rice 

• Oats 

• Fruit 

• Whole-grain bread 

• Potatoes 

• Pasta 

Carbs for young athletes can matter even more during growth spurts and heavy training blocks, when the body is repairing tissue and building new muscle.  

Protein  

Protein handles repair. Every practice and game challenge muscle tissue and trigger a normal cycle of breakdown, repair, and adaptation. Protein supplies the amino acids the body uses during the rebuilding process.  The key is spreading protein across meals rather than saving it all for one big dinner portion. These real-food sources cover the same protein needs that powders do, and they come with other nutrients built in: 

• Chicken 

• Eggs 

• Beans 

• Greek yogurt 

• Milk 

• Fish 

A good habit is including a protein source at breakfast, since it’s the meal most student-athletes skip. Parents can help by keeping quick options like eggs or yogurt on hand for busy mornings. 

Fat

Cutting fat too low can backfire for student-athletes, especially during adolescence. Fat supports hormone production, which matters a lot during puberty, and helps the body absorb essential vitamins carried in fatty foods. It plays an important role in nutrition for teenage athletes.  Foods with “healthy” unsaturated fats include: 

• Avocado 

• Nuts 

• Seeds 

• Olive oil 

• Fatty fish, like salmon 

Fried foods and processed snacks technically count towards daily recommended fat intake, but they don't offer the same nutrients as whole-food fats. Choosing unsaturated fat over fried or processed sources supports growth and recovery. 

Hydration for Student-Athletes

Daily water needs vary with age, gender, activity level, weather, and how much you sweat. The National Academies’ Adequate Intake values provide general benchmarks for total water. That includes what you drink and the water in your food. 

• For ages 9 to 13, the benchmarks are approximately 2.1 liters per day for girls and 2.4 liters for boys.  

• For ages 14 to 18, they are approximately 2.3 liters for girls and 3.3 liters for boys. 

These are just estimates. Keep in mind, athletes may require more fluid during long or intense practices, particularly in hot or humid conditions. 

One simple way to check if you’re getting enough water: Consistently pale yellow urine often suggests proper hydration, while consistently dark yellow can be a sign to drink more. That said, it isn’t a precise measurement. 

"Pay attention to how you feel," adds Wyatt. "Dizziness, fatigue and muscle cramps might mean you need more fluids. 

For a deeper look at daily hydration targets, check out our guide on how much water athletes should drink.  

Fueling Around Training and Games

Timing matters almost as much as what’s on the plate. 

Before training or competition, aim for a balanced meal with carbohydrates and some protein about three to four hours out. For example, a chicken wrap with rice.  

Planning ahead helps here, whether that means a parent packing a pregame meal or a student-athlete prepping the night before.  

Creating a fuel timeline doesn't have to be complicated, said Wyatt. Athletes should: Start by mapping out their day and identifying what activities will require the most fuel and recovery. Once you know your schedule, match your meals and hydration to your activity levels and use a performance plate formula to create balanced meals and snacks.  

Roughly 30 to 60 minutes before first whistle, a small, easily digested carbohydrate snack like a banana or a granola bar tops off energy without sitting heavy in the stomach.  

Getting this timeline right, along with knowing the best pregame meal for athletes, makes it easier to arrive at competition with steady energy. 

During longer sessions, especially anything over an hour, water paired with simple carbohydrates, like a sports drink, fruit, or diluted juice, helps maintain steady energy.  

After the final whistle, pairing protein with carbohydrates within an hour or two can support recovery. A turkey sandwich or yogurt with fruit are simple options that fit the bill. Building a consistent meal timing approach cuts down on last-minute scrambling and makes fueling one less thing to think about on game day. 

Common Nutrition Mistakes Student-Athletes Make 

A few patterns show up again and again with student-athletes:  

• Skipping breakfast, which leaves little energy in the tank by midday practice. 

• Under-fueling overall, especially on carbohydrates, out of a mistaken belief that eating less will improve performance or body composition. 

• Leaning on supplements instead of food. Protein powders and sports drinks should fill gaps around a real-food foundation, not replace it. And any supplement decision is worth a conversation with a doctor or registered dietitian first. 

• Not drinking enough water during the day, then trying to catch up right before practice. 

• Copying an adult’s or influencer’s eating plan instead of eating for your own age, sport, and training load. 

There are simple solutions to these problems. For example, wake up 10 minutes earlier or make overnight oats so it’s easier to fit breakfast into your morning routine. Set reminders on your phone to drink water throughout the day. Only take supplements that have been reviewed and approved by your doctor or dietician.   

Parents can help by stocking the fridge with quick, healthy options so it’s easier for your student-athlete to stay fueled throughout the day. 

How IMG Academy Helps Student-Athletes Fuel to Compete

Most families already know the fundamentals of nutrition for teenage athletes. The harder part is making them stick day to day, especially during a busy season.   

IMG Academy provides access to credentialed coaches with mental performance and nutrition expertise, the kind of support that helps when you’re juggling practice schedules, school, and meals all at once. 

Families ready to go further can take our nutrition for student-athletes course to learn more strategies to optimize nutrition for performance. 

Conclusion: One Change Is a Good Place to Start

Nutrition for athletes doesn't require hitting perfect percentages every day. Pick one habit, like adding protein to breakfast or packing a water bottle, and stick with it long enough for it to become automatic. From there, add a second habit, then a third, until the routine runs on its own. If you’re still building your foundation, IMG Academy+ Essentials is a great place to start. You get access to on-demand nutrition coaching content that’s designed to help you eat right every day. 

If you're ready for more hands-on support, IMG Academy+ Personal Coach connects you with  a coach who brings expertise in nutrition and mental performance to your training. 

FAQs

What does a solid everyday sports nutrition plan look like? 

It looks less like a strict meal plan and more like a consistent pattern: three balanced meals plus one or two snacks, built around carbohydrates, protein, and fat, with steady hydration throughout the day. It doesn’t have to be complicated. Day-to-day consistency with whole grains, fruit, lean protein, and healthy fats matters more than any specialty product. 

How do I balance carbs, protein, and fat for my sport?

Start with general ranges. Roughly 45 to 65% of your daily calories should come from carbohydrates, 10 to 30% from protein, and 25 to 35% from fat, then adjust based on sport demands. Endurance sports typically need more carbohydrates, while strength and power sports often benefit from the higher end of the protein range. A registered dietitian can fine-tune the specifics. 

How do I eat well on a busy student-athlete schedule and budget?

Keep a short list of go-to meals that require minimal prep, such as eggs and toast or a wrap with pre-cooked chicken. Buy in-season produce along with frozen fruits and vegetables, which cost less and last longer. Batch-cooking rice, beans, and a protein on a weekend, with a parent’s help if needed, covers several meals during a busy week. 

How much does what I eat affect performance versus training?

Training builds the physical capabilities. Nutrition affects how well you can use them on game day. Under-fueling can cause fatigue and slower recovery in between sessions, not to mention higher risk of injury. Food and training work together, not against each other. 

How do I adjust my fueling in season versus offseason?

In season, prioritize carbohydrates and timing around games and travel, since the body needs consistent fuel for competition and recovery. During the offseason, energy needs often shift with training volume, though this varies with strength work or sports camps; protein and overall food quality still matter for recovery and growth. The biggest shift is usually meal timing, not a complete overhaul of what's on the plate. 

What are the most common nutrition mistakes student-athletes make? 

Skipping breakfast, under-fueling on carbohydrates, and not drinking enough water throughout the day are the most frequent misses. Most are fixable with small, consistent changes, like adding a grab-and-go breakfast option or carrying a water bottle throughout the school day.