The Everyday Athlete's Plate

Young athletes don't need protein powders, supplements, or diets. They need consistent, boring-in-a-good-way eating that supports growth AND sport. Here's the whole system.

The plate, most meals

• ✓Half: fruits and vegetables (any kind, fresh or frozen)
• ✓Quarter: protein (chicken, fish, beef, eggs, beans, tofu)
• ✓Quarter: carbs (rice, pasta, bread, potatoes, tortillas)
• ✓Plus: dairy or a calcium source most meals, growing bones are building now

Growth spurts change the math

A kid in a growth spurt who also plays sports can legitimately need as much food as an adult. If your player is hungry, they almost always need more food, not more willpower. Add snacks rather than bigger portions: fruit, nuts, yogurt, cheese, hummus and pita.

The 80/20 truth

Pizza nights, birthday cake, and post-game ice cream belong in an athlete's life. If 80% of the week looks like the plate above, the other 20% is just being a kid. Food rules that are too strict backfire, especially with young athletes.

Red flags worth a real conversation

Skipping meals to feel 'lighter', anxiety about food groups, or sudden restrictive eating deserve attention early. Talk to your pediatrician, and loop us in; we watch energy levels at practice too.