Top 10 Diet Mistakes Teen Athletes Should Avoid
Is your teen athlete looking to take their sports nutrition game plan to the next level? If so, make sure they are avoiding these 10 diet mistakes that teen athletes commonly make.
Diet Mistake #1: Underfueling
One of the most common diet mistakes I see teen athletes make is consuming inadequate calories to support their health and performance needs.
Teen athletes are often expending a high number of calories each day between practices, competitions, and normal daily activities.
I frequently find that teen athletes daily caloric intake is well below the amount needed to support their high levels of activity.
This caloric imbalance can lead to a syndrome of health concerns, disrupt normal growth and development, and negatively impact sports performance (1).
Neglecting Carbohydrates in their Meal Plans
When working with teen athletes, I frequently find that they are neglecting carbohydrates in their meal plans.
Teen athletes tend to focus on consuming “a lot” of protein to support building muscle mass. However, they under consume carbohydrates, which provide them with the energy needed to train and perform at their best.
If teen athletes are not consuming enough calories and carbohydrates to support their health and daily activity needs, the protein consumed in the diet may be broken down and used for energy (2, 3).
Thus, I encourage teen athletes to first ensure they are consuming adequate calories and carbohydrates to support their energy needs. This then allows for the protein that the athlete consumes to be used for its primary purposes, such as building and repairing muscle mass (2, 3).
Pro Tip: For additional information on the carbohydrate needs of athletes, check out my blog: Carbs for Athletes: Fueling Optimal Performance.
Diet Mistake #2: Starting Workouts Dehydrated
Hydration is important for a teen athlete’s health as well as sports performance. Despite its importance, the majority of high school athletes start their workouts in a dehydrated state (4).
Unfortunately, dehydration is cumulative. Starting a workout dehydrated can increase an athlete’s risk of developing a heat illness and negatively impact sports performance (5).
I encourage teen athletes to make hydration a daily priority. Simple strategies to help teen athletes stay on top of their daily hydration needs include:
- Have teen athletes carry a refillable water bottle with them throughout the day. This can serve as a reminder to hydrate and ensure they have fluid available when thirsty.
- Encourage teen athletes to hydrate with meals and snacks. In addition to water, healthy beverage options include low-fat milk, 100% fruit or vegetable juice, and sparkling water.
- Enjoy fruits and vegetables with a high-water content; great options include watermelon, cantaloupe, oranges, strawberries, celery, and cucumbers.
Teen athletes should also make sure they have a hydration plan in place for during activity. Athletes should consider working with a sports dietitian nutritionist who can help develop an individualized hydration plan that meets the athlete’s fluid and electrolyte needs.
Pro Tip: For additional recommendations on meeting an athlete’s hydration needs during sport, make sure to visit my blog: Hydration Tips for Athletes.
Diet Mistake #3: Forgetting About the Importance of Fruits and Vegetables
Fruits and vegetables are an important, nutrient-rich part of a teen athlete’s meal plan. They provide vitamins, minerals, fiber, antioxidants, and phytochemicals.
Athletes should remember that vitamins and minerals have essential roles in the body, including assisting with energy production. In addition, antioxidants and phytochemicals can help reduce inflammation in the body and support recovery from activity.
However, when visiting with teen athletes I frequently find that fruits and vegetables are severely lacking in their diets. I have to remind them that ketchup, pickles, and fruit snacks don’t count towards their daily intake!
Adding Fruits and Vegetables to a Teen Athlete’s Meal Plan
Providing teen athletes with easy ways to add fruits and vegetables to their meal plan can help set them up for sports nutrition success.
Some simple ideas to share with teen athletes include:
- Start the day with a Greek yogurt and berries parfait
- Pack apple slices and peanut butter to eat as a morning snack
- Pack baby carrots, mini peppers, and hummus to eat with lunch at school
- Add fajita veggies, shredded lettuce, tomatoes, and salsa to a burrito bowl at dinner
- Enjoy a fruit smoothie as a nutritious evening snack
Pro Tip: For additional tips for helping athletes increase their intake of fruits and vegetables, check out my blog: Eat Your Veggies!
Diet Mistake #4: Skipping Breakfast
Starting the day with a healthy breakfast is important for teen athletes. Eating a high-carb breakfast will help teen athletes refill their glycogen (carbohydrate) stores and provide them with energy for the day ahead (6).
However, with busy weekday mornings, breakfast is a meal that teen athletes frequently skip in their rush to get out the door.
I suggest that teen athletes plan ahead and meal prep their breakfasts for the week in advance. This will help ensure they have a nutritious breakfast ready to go.
Some of my top breakfast ideas for busy teen athletes include:
- Protein overnight oats
- Fruit smoothie
- Greek yogurt, berries, and granola parfait
- Protein waffles with nut butter, banana
- Greek yogurt drink, breakfast bars, apple slices
- Hard-boiled eggs, cheese stick, fig bars
- Instant oatmeal (made with milk) with raisins and walnuts
- English muffin with ham, egg, and cheese
Pro Tip: For additional breakfast ideas that teen athletes can enjoy, check out my blog: Breakfast for Teens On-the-Go.
Diet Mistake #5: Not Taking Advantage of Snacks
Healthy snacks can be an integral part of a teen athlete’s meal plan. Well-planned snacks can help teen athletes meet their daily calorie needs as well as fill nutrient gaps in their diet.
Unfortunately, I find that many teen athletes do not regularly snack throughout the day. If they do snack, it is typically a snack they get at the gas station or convenience store – not a snack that was planned in advance to support their sports nutrition needs.
I encourage teen athletes to make time on the weekend to plan balanced snacks that they can enjoy during the week. To create a balanced snack, athletes can combine a food containing protein with a carbohydrate-rich food item.
Some of my favorite snack combinations for teen athletes include:
- Cheese stick, apple slices, and almonds
- Jerky with pretzels
- Hummus with pita chips and baby carrots
- Hard-boiled eggs with grapes
- Cottage cheese with pineapple
- Greek yogurt with berries
- Crunchy granola bars with peanut butter
- Trail mix with nuts, seeds, dried fruit, and pretzels
Pro Tip: For additional snack ideas for busy teen athletes, make sure to check out my blog on backpack snacks for athletes.
Diet Mistake #6: Neglecting Recovery Nutrition
With busy practice, strength training, and competition schedules, recovery nutrition is a key sports nutrition strategy that teen athletes should prioritize. However, it seems most athletes spend a lot of time thinking about what to eat before a workout, but give little thought to how to refuel afterwards.
Recovery nutrition is particularly important for teen athletes when they have limited time (<24 hours) between exercise sessions. I find that for most teen athletes I work with, this is every day!
Following a workout or competition, teen athletes should focus on:
- Rehydrating with fluid and electrolytes
- Refueling with carbohydrates
- Building and repairing with protein
Specific times I encourage teen athletes to be mindful about having a plan in place for recovery nutrition include:
- After morning practice before heading to class
- Between games in a tournament or double-header
- Following afterschool practice before heading to club sports
Pro Tip: For additional recovery nutrition tips, as well as meal and snack ideas, make sure to check out my blog: Recovery Nutrition Strategies for Athletes.
Diet Mistake #7: Assuming All Supplements are Safe
With the wide variety and availability of supplements in the marketplace, it can be easy for teen athletes to assume that all supplements are safe and necessary to enhance performance.
It is important for teen athletes to use caution with supplements and understand that they are not regulated by the Food and Drug Administration in the same way that food is.
Sport supplements may contain banned substances that could make an athlete ineligible for competition or be harmful to a teen athlete’s health (7). In addition, supplements many contain added stimulants and mega-doses of nutrients that are not necessary for teen athletes.
Third-Party Certification of Sports Supplements
Due to the concerns related to supplements containing banned substances, teen athletes should look for supplements that have been third-party tested.
When a supplement is third-party tested, it has been evaluated by an outside organization for accuracy of ingredients.
Two companies that evaluate and certify sports supplements are NSF International Certified for Sport and Informed Sport.
It is important to note, that many high school athletes are not aware of the importance of third-party testing of supplements.
In a recent study on high school athletes, 94% of the athletes included in the study reported the use of supplements. However, only 24% of the students reported that they consistently used third-party tested supplements (8).
Thus, educating teen athletes on the importance of using caution with sports supplements and looking for supplements that have been third-party tested is important.
Pro Tip: For additional guidance on evaluating sports supplements, check out my blog: Supplements for Teenage Athletes.
Diet Mistake #8: Relying on Energy Drinks
Similar to sports supplements, energy drinks are now widely available to teen athletes. They are marketed with the claims of having a unique “energy blend” to help boost energy levels, increase alertness, and improve focus.
In addition to caffeine, energy drinks may include ingredients such as: taurine, guarana, green tea extract, L-carnitine, ginseng, ginger root, and chromium (9). The combination of ingredients in the drink may have a synergistic effect in the body and lead to health concerns (10, 11).
Teen athletes should remember that carbohydrates provide their bodies with the energy needed to train and perform at their best.
If teen athletes feel they need additional energy they should ensure they are consuming enough calories and carbohydrates to support their training needs.
In addition, teen athletes need to ensure they are getting adequate sleep each night to allow their bodies time to rest and recover.
Pro Tip: For additional tips on properly fueling for activity, check out my blog: Pre-Workout vs. Post-Workout Nutrition for Athletes.
Diet Mistake #9: Not Getting Enough Sleep
Getting adequate sleep is essential for a teen athlete’s physical and mental health as well as to support optimal sports performance.
Regularly getting inadequate sleep is associated with (12, 13, 14):
- Decreased immune function
- Difficulty concentrating
- Slowed-reaction time
- Learning and behavior problems
- Increased risk for anxiety and depression
The American Academy of Sleep Medicine recommends teens (ages 13-18) get 8-10 hours of sleep each night (12). Despite the importance of sleep, 57% of middle school students and 72% of high school students report not getting the recommended amount of sleep on school nights (15).
Thus, a top nutrition tip I share with teen athletes is making sleep a priority in their overall sports nutrition game plan.
Pro Tip: For additional tips on supporting quality sleep, make sure to check out my blog: Sleep for Teenage Athletes.
Diet Mistake #10: Getting their Nutrition Guidance from Social Media
Finally, with the rise of social media, it is becoming increasingly common for teen athletes to get nutrition tips and ideas from their favorite social media platform.
Unfortunately, it can be challenging to know what nutrition guidance shared on social media is science-based and what is just a trending fad.
A recent study examined the accuracy of nutrition information provided on TikTok. Of the nutrition-content reviewed 24% was deemed mostly inaccurate and 18% completely inaccurate (16).
Thus, teen athletes need to use caution with nutrition guidance they get from social media platforms, particularly anything promoting a fad diet or quick fix. I often remind teen athletes that if it sounds too good to be true, it probably is!
Seek Guidance from a Sports Dietitian Nutritionist
If teen athletes have questions regarding nutrition information shared on social media, they should seek guidance from a sports dietitian nutritionist.
The sports dietitian nutritionist can evaluate the nutrition information and provide clarity on its effectiveness. The sports dietitian nutritionist can also work with your teen on a plan to help meet their sports nutrition goals.
Pro Tip: For additional reasons to visit with a sports dietitian nutritionist, check out my blog: 9 Reasons to Visit a Sports Dietitian Nutritionist.
Top 10 Diet Mistakes Teen Athletes Should Avoid
You now have an overview of diet mistakes that teen athletes commonly make. Consider sharing this blog with your teen athlete’s sports teams, to help increase awareness and set the team up for sports nutrition success!
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
