Nutrition Tips

Teen athletes often hear advice from teammates, social media, and even well-meaning coaches that doesn’t always hold up to science. Misinformation about nutrition can lead to wasted time, money, and even harmful habits. As a parent or coach, it’s important to help your athlete separate fact from fiction so they can fuel their body the right way.

Here are three common nutrition myths to address with your high school athlete—and the truths they need to know

Myth #1: "You Need to Load Up on Protein Powders and Supplements to Build Muscle"

The Truth: Most teens can meet their protein needs through regular meals.

Supplements like protein powders may seem like a shortcut to building muscle, but they’re not a requirement for most high school athletes. A well-balanced diet with lean protein sources—like lean beef, eggs, and dairy - provide everything a young athlete needs to recover from workouts and grow stronger.

For example, a 150-pound athlete needs about 120-150 grams of protein per day, depending on their activity level. That can be achieved by eating meals such as spaghetti with lean ground beef meat sauce, or a roast beef sandwich, or Greek yogurt with a couple eggs with fruit and toast.

There is nothing wrong with using a high quality protein to supplement your athlete’s calorie and protein intake but whole foods should always be the foundation of their nutrition.

Myth #2: "You Don’t Need Breakfast if You’re Not Hungry in the Morning"

The Truth: Breakfast is essential for cognitive function, athletic performance, and setting up healthy fueling patterns for the day.

Skipping breakfast might feel like no big deal, but it’s a missed opportunity to fuel both the body and brain. Athletes who eat breakfast are more likely to perform better in the classroom and on the field. A morning meal helps replenish glycogen stores (your body’s fuel tank - carbs in your muscles) and provides energy for morning or early-afternoon workouts.

A balanced breakfast doesn’t have to be complicated. A simple option like scrambled eggs with whole-grain toast and a piece of fruit provides protein, quality carbs, and vitamins/minerals. If your athlete struggles with appetite in the morning, start small with options like a smoothie made with milk, frozen berries, and a scoop of peanut butter.

Student athletes have very high calorie needs because of their raised activity levels and the additional calories needed for their growing bodies. If you add on to this the desire of many high school athletes to get bigger and stronger - breakfast is a must.

Myth #3: "Energy Drinks Improve Athletic Performance"

The Truth: Energy drinks offer little more than caffeine, and their effects on athletic performance are limited.

Energy drinks are marketed as performance-enhancing, but the truth is, they’re just expensive sources of caffeine with no proven benefits beyond the short-term stimulation caffeine provides. While caffeine can temporarily improve focus and endurance, your body quickly becomes desensitized to it, making it less effective over time.

Even worse, energy drinks can often contain high amounts of sugar, artificial flavors, and other stimulants that can cause jitters or even heart palpitations if taken in high amounts. Instead of relying on energy drinks, encourage your athlete to stay hydrated with water and fuel properly before practices or games.

When it comes to energy drinks, it is important to emphasize to your athletes that there is a lot of sizzle with hardly any steak. 8-10 hours of sleep per night and 3 quality meals per day will boost athletic performance more than any energy drink.

Final Takeaway

When it comes to nutrition, your high school athlete doesn’t need shortcuts or trendy products—they need simple, evidence-based habits that work. By focusing on whole foods, balanced meals, and consistent fueling, they’ll perform better, recover faster, and build a foundation for long-term health.

The key is education. Help your athlete understand that protein powders, skipping breakfast, or relying on energy drinks aren’t the secret to success—consistent, smart nutrition is.