Adolescent Athlete Nutrition

Training Plates - Rest Day 0-1 hours of training. Easy workout or tapering day; may apply to athletes who require less energy/calories due to their sport.

You may be hungier on a rest day as your body tries to replenish glycogen stores and rebuild muscle.

Focus on fruits and veggies making up ½ your plate with the other ½ being made up of ¼ protein and ¼ carbohydrates.

Training Plates Moderate Training Day

1-2 hours of training; baseline - adjust up or down from here Focus equally on carbs, protein, and fruits/veggies; equal portions of carbs, proteins, and fruits/veggies.

Training Plates Hard Training Days 2+ hours of training; hard competition Focus on carbohydrates for refueling and recovery making up ½ your plate, while proteins make up another ¼ and fruits and vegetables the other ¼.

Listen to your body!

Training Plates Build Your Own Build your own training plate for rest days, moderate training days and hard training day