Many teen athletes don't know how to combine food and fitness to reach their potential. And with all the different products available that can claim to make an athlete perform even better, things can get pretty confusing.

Fortunately, eating for sports isn't that complicated or difficult. It doesn't even require changing your diet or buying any special foods or supplements.

One of the best ways to ensure you're in top form is following the Food Guide Pyramid.  By eating the recommended groups of foods in the suggested amounts, you are giving your body the nutrients it needs to succeed.  When following the Food Guide Pyramid, remember some teen athletes may need more than the suggested daily servings of certain foods.  Eating regular meals and healthy snacks will keep you in top form.


It's easy to get tempted by the hundreds of sports bars, supplements, protein powders, amino acid powders, and other products. Commercials and packages make promises about building athletes up, increasing their power and strength, and making them healthy, however, these products just aren't necessary, and usually aren't suitable for teens.

Click here to more information about sports nutrition.

The best way to keep hydrated is to drink before, during, and after exercise (or a game or event). The amounts you should drink are as follows:

Don't forget that food isn't the sole key to unlocking your power; water is just as important. When you are perspiring heavily during exercise and your body loses large amounts of water, it's easy to become overheated and not be able to perform to your full potential. In hot or humid weather, heat exhaustion can become a real hazard if you're not staying properly hydrated while you're exercising.

The main thing to remember about staying hydrated is to drink enough while you're exercising to keep yourself from getting thirsty. Thirst is a sign that your body is already low on fluids. And when deciding what to grab to quench your thirst, the best drink is cold water - it's the easiest thing for your body to absorb, it's easy to find, and it's free!

10 to 12 ounces of cold water (about 1 1/2 cups or 1/3 liter)

10 ounces of cold water (about 1 1/4 cups or 1/3 liter)

3 to 4 ounces of cold water every 15 minutes (about a 1/2 cup)

2 cups of cold water for every pound of weight loss through sweat (this means about a cup or 2 for most teens; if it's a hot day you may feel thirsty enough to drink even more)

The main thing to remember about staying hydrated is to drink enough while you're exercising to keep yourself from getting thirsty. Thirst is a sign that your body is already low on fluids. And when deciding what to grab to quench your thirst, the best drink is cold water - it's the easiest thing for your body to absorb, it's easy to find, and it's free!