At FAST Running, we believe that strong bodies start with strong habits—and that goes for what’s on your plate as much as what’s in your training plan.
For athletes aged 12–18, nutrition is about more than just energy for training. It’s about fuelling growth, learning how to make smart food choices, and building a lifelong positive relationship with food. Whether you’re racing the 200m, bounding in the long jump, or just learning how to love the sport, what you eat matters—and so does how you think about it.
Eat for Growth, Not Perfection
Teen athletes are still growing. Muscles, bones, and brains all need the right building blocks to develop—and food provides them. Key nutrients like:
- Protein (chicken, eggs, tofu, dairy) for muscle repair and growth
- Calcium & Vitamin D (milk, yoghurt, cheese, leafy greens, sunlight!) for bone strength
- Iron (red meat, legumes, wholegrains) for energy and focus
- Healthy carbs (fruit, rice, pasta, oats) to fuel training and school
It’s important to eat enough, not just to train well but to recover, concentrate in class, and stay healthy.
FAST Tip: Don’t skip meals to ‘eat clean’ or ‘get lean’. Eating regularly helps your body perform and prevents energy dips.
Family Meals Matter
For most younger athletes, meals are still a family affair—and that’s a good thing. Eating together not only supports social connection but also reinforces regular meal patterns and better food variety.
Encourage young athletes to:
- Get involved in planning and preparing meals
- Make balanced choices from what’s available at home
- Understand that one meal doesn’t make or break performance—it’s the habits that matter
Smart Food, Not Food Rules
We don’t count calories or create complicated food rules at FAST Running. Instead, we focus on:
- Choosing whole, minimally processed foods most of the time
- Eating snacks that support training and recovery (see our Smart Snacking article!)
- Hydrating throughout the day—especially before and after training
- Being flexible—enjoying treats without guilt and adjusting intake to match activity levels
FAST Reminder: No food is off-limits. There’s a difference between “everyday fuel” and “sometimes snacks.” Learning that balance is a skill for life.
What Does That Look Like in a Day?
| Time | What to Eat | Why it Helps |
| 7:00 AM | Toast with peanut butter & banana, or cereal + milk | Fuels the day and supports growth |
| 10:00 AM | Yoghurt + berries, or a cheese sandwich | Steady energy during school |
| 1:00 PM | Wrap with chicken and salad, or rice & tuna | Balanced meal to fuel afternoon and recovery |
| 4:00 PM (before training) | Muesli bar, fruit, smoothie | Energy for performance |
| 6:00–7:00 PM (post-training) | Spaghetti bolognese, stir-fry with rice, or burrito bowl | Refuels muscles and helps recovery |
| 8:30 PM snack | Milk and a banana or oats | Extra support for overnight recovery and growth |
Empowering Confidence, Not Obsession
We’re here to support athletes, not diets. Young athletes don’t need to micromanage every bite—they need tools, trust, and encouragement.
FAST Running’s message is simple: Fuel well. Train smart. Enjoy food. Perform better. Let’s help the next generation of sprinters, jumpers and all-round movers grow into strong, confident, and healthy adults—on and off the track.
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