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Nutrition for Active Teens: Tips for Powerful Performance

Content by: Erin (Nugent) Bern, RD

Wondering how to fuel your body for the big game? Read about healthy eating habits for game day, so you can power up your performance...

Nutrition for Active Teens: Tips for Powerful Performance


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Start your training or game day already hydrated! Don’t rely on your water bottle during the big game. It is recommended to drink at least 16oz of water (about 2 average size cups) at least 2 hours before a game or practice. Then continue to hydrate by drinking 6-12oz of water every 20 minutes (or as allowed) during the game. In order to stay properly hydrated in the days before, the best way to gauge fluid needs is by the color of your urine.

Note: Your urine should appear a light yellow color, almost clear.

Remember to stay on a regular meal schedule the day of a big athletic event. Food is fuel, and you should always start your day with a fueling breakfast. Choose a protein and carbohydrate food at each meal to stay full and provide energy.

Make healthy snack choices. Choose healthier carbohydrates in the form of whole grains, starchy vegetables, fruit, beans, and low-fat dairy over highly processed, refined grains and added sugars. This will provide your body with good-for-you fiber, vitamins, and minerals. Processed simple carbohydrates such as crackers, cookies, chips, and sugary beverages provide a very short burst of energy and will lead to an energy crash.

💪🏻 Choose powerful protein sources from lean meat, poultry, fish, eggs, beans, legumes, nuts and nut butters, tofu, low-fat dairy, and cheese.

🗓 It is important to continue a healthy routine the day of a big event. Trying a brand new food, dietary routine or supplement may cause more harm than good. No one single food or supplement will drastically improve health or performance for an extended period of time.

⏱ Remember! Healthy habits are formed over time and with consistency.

🏋🏽‍♂️ Always consult with a Registered Dietitian for individualized advice if wanting to gain or lose weight.

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