Most Young Athletes Are Training Hard And Fueling Wrong.
Free guide: how to eat for performance, recovery, and strength, built specifically for youth athletes, their parents, and their coaches.
Real PFP athletes, training at our Stonestreet Ave facility.
Why What They Eat Matters As Much As How They Train.
Food is what actually fuels the work you're paying for. Carbohydrates are the body's preferred energy source during hard training, protein is what repairs and builds muscle afterward, and skipping either one shows up as fatigue, slower recovery, and a higher injury risk, not just a slower 40 time.
Here's the part that catches most parents off guard: under-eating during adolescence doesn't just blunt performance. It can affect growth, delay puberty, and reduce bone density, exactly the opposite of what training is supposed to build. Getting enough fuel in isn't optional for a developing athlete, it's part of the program.
What's Inside The Guide
Real science, explained simply, plus the meals and timing that actually put it into practice.
Fueling The Work
- Daily energy needs and why under-eating backfires
- Carbs, protein, and fats, and what each one actually does
- How needs shift by age, sport, and training load
Pre, During & Post-Event Eating
- What and when to eat before competition
- Signs of energy depletion to watch for
- The recovery window after training or a game
Hydration & Supplements
- How much fluid, and when, by sport and intensity
- Electrolytes: what they do and where to get them
- Our actual supplement recommendations, and when they make sense
10 Sample Meals, Built Around Real Training Days
Grilled chicken, quinoa & steamed broccoli. Turkey stir-fry with brown rice. Balanced carbs, lean protein, light fat, eaten 2-4 hours out.
Chicken & whole wheat pasta salad. Salmon, sweet potato mash & sauteed spinach. Built for the recovery window right after training.
Specific fluid targets before, during, and after competition, plus adjustments for heat, cold, and altitude.
Our Actual Supplement Recommendations
Food first, always. But when supplementation makes sense, here's exactly what we recommend and why, included in full in the guide.
Creatine
Supports high-intensity, short-duration performance like sprinting and lifting.
Whey Protein
A convenient way to help meet daily protein needs when food alone falls short.
Vitamin D/K2
Thorne Research, supports bone health and overall development.
Omega-3
Thorne Research Super EPA, supports recovery and overall health.
Magnesium
Thorne Research Bisglycinate, supports muscle function and recovery.
When To Use Them
Always talk to a healthcare professional first, especially for a developing athlete.
Written For Youth Athletes, Backed By Research
This guide draws on published sports nutrition research covering energy balance, macronutrients, hydration, and supplementation in young athletes, put together by the coaching team at Prepare for Performance.
Educational only. This guide does not diagnose, treat, or replace guidance from a licensed healthcare professional, dietitian, or your athlete's pediatrician. Always consult a professional before starting any new supplement.
Real Athletes. Real Training.
This is what happens at Prepare for Performance, athletes building the strength and power that good nutrition is meant to fuel.
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Want Coaching To Go With The Nutrition Plan?
Reading the guide is a great start. Coached, structured training is what actually turns that fuel into speed, strength, and performance.
See Sports Performance Training