Daily Foundation
Build meals around carbohydrates for training energy, protein for growth and recovery, fruits and vegetables for micronutrients, and adequate fluids.
Fuel the Athlete
Parent Nutrition Guide
Simple principles for fueling growing athletes safely and consistently.
Practice Fuel
- Eat a balanced meal two to four hours before training
- Use a small carbohydrate snack closer to practice when needed
- Bring water and planned electrolytes for long or hot sessions
Meet Day
Use familiar, easy-to-digest foods. Small meals and snacks throughout the day usually work better than one large meal.
Recovery
Within the first hour after demanding training, provide carbohydrates, protein, fluid, and sodium.
Ready for the next step?
Use the TEAMGOLDUSA calendar, pathway tools, and family resources to keep moving forward.