• Alyssa Fontaine, RD
• Mar 21, 2025

A Good Lunch for Teen Athletes

As a teen athlete growing up, I had practice after school almost every evening. A healthy lunch was important to provide the fuel I needed to perform at my best. 

Continue reading to find out what foods make up a lunch that can help maximize your teen athlete’s performance.

Nutrition for Young Athletes 

Getting a variety of whole foods 

You may be wondering what are whole foods? They are essentially all foods that haven’t been processed. This includes fruits, vegetables, dairy, whole grains, legumes, and animal proteins. 

These whole foods supply macronutrients, such as carbohydrates, protein and fat, which all play a role in exercise. 

• Carbohydrates are an important source of fuel.

• Protein is required for muscle building and repair. 

• Finally, fat is essential for the absorption of fat-soluble vitamins (vitamins A, D, E, and K), as well as for vital organ function and insulation. 

Ensure to focus on whole grain carbohydrates (e.g. brown rice, oatmeal, barley, etc.), as well as plenty of fruits and vegetables. These foods are rich in fiber, which adolescents often don’t get enough of.

Providing a variety of whole foods also supply vitamins and minerals important for several bodily functions. 

Vitamin D, calcium, and iron are especially important for young athletes for healthy bone growth and oxygenating muscles during exercise. Not to mention, research has shown that teenagers often don’t meet their calcium needs. 

Especially teen athletes living in northern climates, like Canada, vitamin D supplementation may be warranted. Discuss with your doctor or registered dietitian to see if this is the right thing for your adolescent. Enough sun exposure and certain foods fortified with vitamin D (e.g. milk) can also be good sources.

Calcium rich foods include dairy, fortified dairy alternatives, dark leafy greens, calcium-set tofu, etc. Tofu and dark leafy greens are also good sources of iron along with legumes, meat, etc. 

Food independence 

Help your teen trust their own body by allowing them to decide how much food they wish to eat and when they are full. Furthermore, get them involved in picking out and preparing their own meals! It can be helpful to provide a template for them to work from, like the UCCS’ Athlete’s Plate.

Teaching them independence around food is an opportunity to instill healthy eating habits into adulthood.

Hydration 

Proper hydration is important for body temperature regulation and to replace lost fluids. Getting enough fluids can prevent your teen athlete from getting dehydrated or heat exhaustion. Supplying your teen with a reusable water bottle can help meet their hydration requirements during practice and school. 

High Energy Lunch for Athletes 

Energy intake vs energy expenditure 

During teenage years energy requirements and expenditure varies depending on your teen’s activity level, physical development, etc. Growth spurts and high physical activity are examples of when caloric requirements might be higher than the average adolescent. 

Since it can be complex to pinpoint teenagers’ caloric requirements, working with a registered dietitian can be helpful in determining what your teen athlete needs.

Examples of a high energy lunches

A healthy lunch for your teen should include a source of protein, a healthy fat, a whole grain, and a portion of fruit/vegetables. This could look like:

• Sandwiches or wraps with an animal or plant-based protein (e.g. tofu, chicken, etc.), and an extra source of calories (e.g. cheese, butter, avocado, etc.). Add in vegetables of your choice.
• Cream soups with a vegetable and protein base. You can add calories such as cheese, sour cream, milk powder, etc. Serve with bread or croutons.
• Macaroni and cheese with added tofu/chicken/beans and vegetables (e.g. broccoli). Make with butter, cream, etc. to boost the calories. 
• A taco bowl with a base of vegetables and ground beef/tofu/beans. Add in guacamole, sour cream, and/or cheese for extra calories. 
• A salad with a grain like rice/quinoa, and protein source of your choice. Having an oil-based salad dressing adds healthy fats and calories. 

Best Pregame Meal

Set your teen up for success 

To minimize the risk of GI upset (indigestion, heartburn, etc.), try to:

• Serve lunch at least 3 hours before exercising. 
• Include a balanced source of carbohydrates, protein and fat. 
• Avoid stomach upset by limiting slow to digest foods. These include extremely fibrous foods (e.g. legumes, cruciferous vegetables, etc.) and high fat meals (e.g. fried foods). 

It’s ok if your teen needs to eat less 3 hours before exercise. In this case choose a lighter meal that is low fat and contains easily digested carb sources like fruits, bread, etc.  

Example of a pregame meal

A chicken/tofu quesadilla on whole wheat tortilla made with mozzarella cheese and added sour cream and/or guacamole. Recipe adapted from Canada’s food Guide’s chicken and bean quesadilla.