NU · The Recovery Lab · Nutrition Desk
Fuel, on one page
General ranges for student athletes, per kg of body mass. Not a personal plan: your own numbers are at therecoverylab.io/nutrition.
Energy
- Energy availability
- ≥ 45 kcal/kg FFMIntake minus training energy, per kg lean mass. Under 30 is where hormones and bone start to suffer.
- Growth
- Eat to the loadTeenagers are still building tissue, so needs are higher than an adult of the same size and sport.
Carbohydrate
- Per day
- 3–10 g/kgLow on rest days, high on tournament days. Periodize to the session.
- Before
- 1–4 g/kg, 1–4 h outFamiliar, low fat, low fibre.
- During, > 90 min
- 30–60 g/hSports drink, fruit, chews.
- After
- ~1 g/kg within the hourWhen the next session is within a day.
Protein
- Per day
- 1.4–2.0 g/kgISSN 2017. Spread it, do not stack it.
- Per feed
- ~0.3 g/kg, 3–4×About 20 g for a 64 kg athlete. Include one before bed.
Fluids
- Before
- 5–7 mL/kg, ≥ 4 h outAbout a 500 mL bottle.
- During
- Lose < 2% body massWeigh before and after once to learn your rate.
- After
- 1.25–1.5 L per kg lostWith some sodium, over a few hours.
Sleep and caffeine
- Sleep, 13–18 yrs
- 8–10 hAASM 2016. Under 8 h was linked to 1.7× injury risk.
- Caffeine, under 18
- ≤ 2.5 mg/kg/dayHealth Canada. One energy drink can exceed it.
- Last caffeine
- ~8 h before bedHalf-life is about 5 h.
Supplements
- Order of operations
- Food firstA supplement cannot fix a missing meal.
- If at all
- Third-party testedInformed Sport or NSF Certified for Sport, checked by batch.
- Who decides
- Not you aloneA clinician or sports dietitian, and a parent or guardian.
Talk to a clinician if
- A missed period, or fewer than 9 a year
- A stress fracture or bone stress reaction
- Weight loss you did not plan
- Skipping meals to change weight or shape
- Vomiting, laxatives, or exercise to cancel food
- Cutting food or fluid to make weight
- Confusion, vomiting, or collapse in the heat
Physician or team doctor, a registered sports dietitian (CSSD), your athletic trainer, and a parent or trusted adult.
Free, confidential (US)
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