Sports Nutrition for High School Athletes: How to Fuel Performance and Recovery
by Joanna Cummings MS, RD-AP, CNSC, CSSD
Between early morning workouts, school, homework, practices, games, and weekend tournaments, high school athletes put a huge demand on their bodies. Proper nutrition helps support energy, recovery, focus, growth, and athletic performance, especially for teens playing multiple sports throughout the year.
Multi-sport high school athletes face unique nutritional challenges. Between morning practices, afternoon games, weekend tournaments, club practice and travel, as well as still growing, these dedicated student-athletes need a strategic approach to fueling their bodies for peak performance across different sports and seasons.
The Demands
Multi-sport athletes require more calories and nutrients than their single-sport or non-athlete peers. For example, a basketball player who transitions to track in the spring is not just maintaining one type of fitness—they are adapting their body to meet different athletic demands. This requires careful attention to nutrition timing, portions, and food choices.
Why Nutrition Matters
Proper nutrition helps support energy, focus, muscle recovery, hydration, strength, immune health, and athletic performance. Eating enough throughout the day can also help reduce the risk of fatigue, injuries, and poor recovery between practices and games.
Core Nutritional Principles
Energy Requirements
* Base needs: 2,500-3,500 calories daily for most high school athletes; some can easily exceed 4,000 calories a day. Energy needs can vary significantly depending on age, sex, sport, body size, growth stage, and training volume. This range is reasonable as a broad estimate but is not universal.
* Consider adding 500-1,000 calories during multiple-practice days
* Monitor weight and energy levels to adjust accordingly
Macronutrient Balance
Think of carbohydrates as your “gasoline” or “battery”. It is carbohydrates that “fill your tank” or “top off your battery” and allow these athletes to perform their best in practice and in their games. ATHLETES NEED CARBOHYDRATES!
* Carbohydrates: 55-65% of total calories
* Focus on whole grains, fruits, and vegetables
* Essential for maintaining glycogen stores across multiple practices
* Protein: 20-30% of total calories
* Aim for 1.4-1.8g per kg of body weight
* Critical for muscle recovery between different sports
* Healthy Fats: 20-30% of total calories
* Include sources like avocados, nuts, and olive oil
* Important for hormone production and inflammation control
Daily Meal Planning
Breakfast (Within 1 hour of waking)
* Oatmeal with banana and peanut butter
* Greek yogurt with berries and granola
* Whole grain toast with eggs and avocado
Lunch (At least 2 hours before practice)
* Turkey and cheese sandwich on whole grain bread
* Quinoa bowl with chicken and vegetables
* Rice and beans with lean protein
Pre-Practice Snack (1 hour to 30 minutes before)
* Apple or applesauce
* White bread with jelly
* Crackers with hummus
* Carbohydrate containing sports drink
Post-Practice Recovery (Within 30 minutes to 1 hour)
Aim to eat a recovery meal or snack containing carbohydrates and protein within 30–60 minutes after exercise, especially after intense training or competition.
* Chocolate milk
* Protein smoothie with banana
* Greek yogurt with granola
* Family dinner if going home directly after practice
Dinner (Within 2 hours after practice)
* Lean protein (chicken, fish, or lean beef)
* Complex carbohydrates (sweet potato, brown rice)
* Colorful vegetables
* Healthy fats (olive oil, avocado)
Sleep and Recovery
Quality sleep is arguably the most powerful recovery tool available to multi-sport athletes. While nutrition and training get most of the attention, sleep is where the magic of athletic development truly happens. High school athletes need 8-10 hours of quality sleep per night—more than their non-athlete peers. During deep sleep, the body releases growth hormone, repairs damaged tissues, consolidates motor learning, and replenishes energy stores. Chronic sleep deprivation can lead to decreased reaction times, reduced endurance, compromised decision-making, and increased injury risk.
Multi-sport athletes, who often transition between different movement patterns and skill sets, particularly need this recovery time to allow their bodies to adapt to varying athletic demands. Create a consistent sleep schedule by going to bed and waking up at the same time daily, even on weekends. Establish a relaxing bedtime routine, avoid screens for an hour before bed, and keep your bedroom cool, dark, and quiet. Remember: sacrificing sleep to fit in extra practice or homework ultimately undermines athletic performance and academic success.
Special Considerations
Hydration
* Start each day with 16-20 oz of water
* Drink 16-20 oz 2-3 hours before practice
* During activity: 4-6 oz every 15-20 minutes
* Post-practice: 16-20 oz of water with meals; if you are an athlete who sweats
heavily, consider taking you weight before and after practice and drink 16-24 oz
for every pound lost during practice
Cross-Season Transitions
* Encourage the student athlete to rest and enjoy the break between sports (if possible)
* Increase energy when transitioning to more endurance/demanding sports
* Adjust protein intake based on strength training regimen (hypertrophy)
* Monitor energy levels during first two weeks of new season – signs of underfueling
include inability to regulate temperature, recovery takes longer than usual, poor
appetite, and more…
Tournament and Game Days
* Start hydrating 48 hours before
* Pack portable, easily digestible snacks
* Focus on eating carbohydrates between games; after the games focus on eating a well-balanced meal with protein.
* Recovery nutrition becomes crucial for multi-game days
Common Pitfalls to Avoid
- Skipping meals due to busy schedules
- Under-fueling during school hours
- Poor hydration between practices
- Inadequate recovery nutrition between different sports
- Relying too heavily on processed foods and supplements
Signs a Teen Athlete May Not Be Eating Enough
Teen athletes who do not eat enough to support their training and growth may notice changes in both their performance and overall health. Signs of under-fuelling can include low energy, poor recovery, feeling dizzy or lightheaded, trouble concentrating at school, mood changes, frequent injuries, getting sick often, or feeling unusually sore after practices.
Some athletes may also notice changes in sleep, appetite, strength, or motivation. Because teen athletes are still growing, regular meals and snacks are important to help support both performance and long-term health.
Working with Families and Coaches
* Communicate nutritional needs to family members
* Discuss importance of meal and snack timing with coaches and teachers
* Plan ahead for team travel days
* Consider working with a professional Registered Dietitian who is Board Certified in Sports Dietetics (RD, CSSD) to dial in your nutrition to meet the specific needs of the athlete.
Successfully fuelling a multi-sport athletic career in high school requires planning, dedication, and awareness. By following these guidelines and adjusting them to individual needs, athletes can maintain high performance levels across different sports while supporting their growing bodies and academic demands.
The Big Picture
Remember: proper nutrition is not just about today’s performance—it’s about sustaining a healthy, active lifestyle throughout the high school years and beyond. Listen to your body, make adjustments as needed, and seek out professional guidance to help you achieve your goals!
Frequently Asked Questions About Fueling Teen Athletes
Why do teen athletes need more calories?
Teen athletes are still growing while also training, competing, and recovering from practices and games. Because of this, they often need more calories, protein, carbohydrates, and fluids than non-athletes their age. Multi-sport athletes may need even more fuel during busy training seasons.
Why are carbohydrates important for athletes?
Carbohydrates are the body’s main source of energy during exercise. They help “fuel the tank” for practices, games, and recovery. Foods like fruit, oatmeal, rice, bread, pasta, and sports drinks can help athletes maintain energy levels throughout the day.
What are good snacks before practice?
Simple carbohydrate-rich snacks are often easiest to digest before activity. Good options include applesauce, toast with jelly, crackers with hummus, fruit, or a sports drink. Eating a snack 30–60 minutes before practice may help support energy and performance.
What should athletes eat after practice?
After exercise, athletes should eat foods with both carbohydrates and protein to support muscle recovery and refill energy stores. Chocolate milk, smoothies, Greek yogurt with granola, or a balanced family dinner are all great recovery choices.
How much sleep do teen athletes need?
Most teen athletes need about 8–10 hours of sleep each night. Sleep helps the body recover, repair muscles, restore energy, and support athletic performance. Poor sleep may increase the risk of injuries, fatigue, and slower recovery.
How can athletes stay hydrated?
Athletes should drink fluids throughout the day, not just during practice. Starting the day with water, drinking before activity, and replacing fluids after exercise are all important. Athletes who sweat heavily may need extra fluids during long or intense practices.
What are signs a teen athlete may not be eating enough?
Low energy, poor recovery, trouble focusing, feeling cold often, dizziness, low appetite, and getting sore more easily can all be signs of under-fuelling. Teen athletes who play multiple sports may need additional snacks and meals to support both growth and performance.
Do most teen athletes need supplements?
Most high school athletes can meet their nutrition needs through balanced meals and snacks. Focusing on regular eating, hydration, sleep, and recovery is often more helpful than relying on supplements. Athletes considering supplements should speak with a sports dietitian or healthcare professional first.
Find a Dietitian
Looking for more personalized support? A Registered Dietitian can help athletes and families build practical meal and hydration plans to support growth, recovery, energy, and sports performance.
- Find a Sports Dietitian: Sports Nutrition Dietitians
- Find a Pediatric Dietitian: Pediatric Dietitians
- Find a Vegetarian or Vegan Dietitian: Vegan & Vegetarian Dietitians
References
- American College of Sports Medicine. Nutrition and athletic performance guidelines.
- Academy of Nutrition and Dietetics – Sports Nutrition.
- Canadian Paediatric Society. Healthy eating and hydration recommendations for youth athletes.
- Gatorade Sports Science Institute. Hydration and recovery resources for athletes.
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016.
- Mountjoy M, Sundgot-Borgen JK, Burke LM, et al. IOC consensus statement on Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine. 2023.
About the Author: Joanna Cummings, MS, RD-AP, CNSC, CSSD work with all ages with a focus on sports, weight loss, chronic disease, and women in perimenopause. Joanna is Located in Parker, Colorado.
Images: From Unsplash and Pexels
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