Daily targets
- Protein: 1.6-2.2 g/kg/day (about 0.7-1.0 g per pound), in 0.3-0.4 g/kg doses per meal — roughly 25-40 g for most athletes.
- Carbohydrate: about 3-5 g/kg on light days, 5-7 g/kg on moderate training days, 7-10 g/kg during heavy or two-a-day blocks.
- Fat: the remainder of calories, mostly from whole sources; do not cut it so low that total energy falls short.
- Under-eating is the most common problem in young athletes: low energy availability stalls growth, strength, menstrual health and bone density.
Around the session
- 2-3 hours before: a normal mixed meal — carbohydrate, lean protein, low-to-moderate fat and fiber.
- 30-60 minutes before: a small carbohydrate snack if needed (fruit, toast, sports drink).
- Within 60 minutes after: 20-40 g protein plus carbohydrate. Chocolate milk, a turkey sandwich or a rice-and-chicken bowl all qualify.
- Between two-a-days, prioritize carbohydrate and fluid. That is the window that determines the quality of session two.
Supplements, honestly
- Creatine monohydrate (3-5 g daily) is the most consistently supported performance supplement for strength and repeated-sprint work in adults.
- Caffeine improves output but disturbs sleep — a bad trade for most in-season athletes and not appropriate for younger ones.
- Whey or a protein shake is convenience food, not magic; it just helps hit daily protein.
- Choose third-party tested products (NSF Certified for Sport, Informed Sport). Untested products carry real contamination and eligibility risk.
