By Coach Eric Hammer
Most kids I see aren’t eating too much. They’re eating too little, too late, and wondering why they’re tired by the fourth quarter. The fix isn’t a diet or a supplement. It’s a plan.
The rule: eat every 3–4 hours
Growing athletes burn a lot of energy at school, at practice and while they recover. If lunch is at 11:00 and practice ends at 6:30, that’s a long gap to run on empty. Eating every 3–4 hours keeps the tank full.
2–3 hours before practice: a real meal
Protein, carbs and some color. Keep it simple:
Turkey or chicken sandwich, fruit and milk
Rice bowl with chicken and vegetables
Pasta with meat sauce and a side salad
30–60 minutes before: a light snack
If the meal was a while ago, top off with something easy to digest:
Banana or apple with a few crackers
Granola bar
Yogurt cup
Skip anything greasy or heavy right before training.
During practice: water
Sip throughout. Long or hot sessions may call for a sports drink.
Within an hour after: protein and carbs
This is when the body starts rebuilding. Good options:
Chocolate milk
Greek yogurt and fruit
A turkey sandwich
Then a normal dinner.
A sample school day
7:00a Breakfast: eggs, toast, fruit
10:00a Snack: yogurt or a granola bar
12:00p Lunch: sandwich, fruit, milk
3:00p After-school snack: banana and peanut butter crackers
4:30–6:30p Practice, with water
6:45p Chocolate milk on the way home
7:30p Dinner: protein, rice or potatoes, vegetables
What about supplements?
Food first. A good plan covers almost everything a young athlete needs. We don’t recommend supplements for teens without a conversation with parents first.
How we help at Propel
Nutrition coaching is included with every Propel membership. Athletes get InBody scans to track muscle and growth (not weight), custom targets in the SWYMO app, and a coach check-in every 4 weeks.
Want your athlete fueled for their next season? Start your free trial →
