When your teen is gearing up for a big race or high stakes sporting event, the right nutrition can make all the difference, not just in performance, but in how they feel, recover, and grow. While adults often turn to “carbo-loading,” teens require a more nuanced approach that supports their developing bodies and unique energy needs.
Here’s a practical guide for parents and young athletes to prepare, perform, and recover with confidence.
1–2 Days Before the Event:
- Focus on complex carbohydrates like whole grains, pasta, rice, potatoes, and fruit. These build up glycogen stores the body’s fuel tank for endurance.
- Include lean proteins (chicken, fish, eggs) and healthy fats (avocado, nuts) for balanced meals.
- Example meals: Spaghetti with lean beef, rice bowls with grilled chicken, or wraps with chicken and salad or stir fry vegetables.
- The Ultimate Youth Natural Builder is a lean muscle meal replacement, featuring sweet potato, rice flour, and pea protein which supports nutrition needs.
Night Before:
- Aim for a carb-rich dinner: Think wraps with beans and cheese, or breakfast-for-dinner (e.g., eggs, toast, fruit).
- Include a light bedtime snack like yogurt with granola or a banana with peanut butter to top off energy stores.
Morning of the Event:
- Choose easy-to-digest carbs: Low-fibre cereal, toast with jam, or a wholesome fruit smoothie.
- Avoid heavy proteins, fats, and high-fibre foods close to game time as they digest slowly and may cause tummy discomfort.
- Before the activity, hydrate with Ultimate Youth’s Ultimate Amino Strength which is formulated with a potent blend of amino acids to supercharge energy levels, enhance strength, and elevate overall performance.
Within 30–60 Minutes After Exercise:
- Combine protein and carbs to repair muscles and replenish glycogen.
- Protein Recovery by Ultimate Youth is a protein-packed replenishment after intense sports activities providing the boost they need to bounce back stronger.
Hydration: The Silent Performance Booster
- Encourage steady hydration throughout the day, not just before warm-up.
- Avoid sugary sodas or energy drinks as they can spike and crash energy levels.
- Our Ultimate Hydration formula is packed with electrolytes and vitamin C which supports muscle function and recovery.
Teen athletes are not mini adults, they’re growing, learning, and adapting. Nutrition should empower them, not overwhelm them. With thoughtful planning, gut-friendly choices, and a focus on whole foods, young competitors can thrive on and off the field.
Ultimate Youth understand the pressures high performing kids face, and their busy schooling and training schedules. That is why we provide supplementation products to support the nutritional needs of sports kids in a convenient way. Browse our product range to see how you can help your child perform at their best.
