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Building Strong Bodies, Confidence and Performance through Nutrition

Teenage Years, Nutrition & Natural Weight Gain in Female Athletes


Teenage years are a time of rapid growth, especially for female athletes who are balancing the demands of high-level sport, school, and social life. For these young athletes, this stage brings an extra layer of complexity; it is vital that they consistently fuel their bodies to support both natural development and optimal athletic performance.


One common concern among active teen girls is understanding natural weight gain and how it fits into a healthy, high-performing lifestyle. Let’s break the stigma: gaining weight during puberty is normal and necessary, particularly for athletes. It’s not only healthy, it is essential for peak performance, injury prevention, and long-term well-being.


Natural Weight Gain: What’s Normal?

During puberty, girls naturally gain body fat and muscle as oestrogen levels rise. This process is biologically appropriate and supports reproductive health, bone density, and cognitive development. Girls may gain 15 to 30 pounds during this transition, and athletes may gain even more due to increased lean muscle mass. However, because some sports and media messages can emphasise leanness, many girls may feel anxious or confused about these changes. It is important for athletes, parents, and coaches to reframe weight gain as a sign of strength, not weakness.


Why Athletes Need Extra Nutrition

Teen athletes are not just fuelling school and daily activity, they’re fuelling growth, intense training, recovery, and repair. As a result, they require more energy, protein, and key nutrients than their non-athlete peers.


Key Reasons Teen Athletes Need More:

  • Energy for Training: Carbohydrates and healthy fats provide fuel for practices, matches, and long sessions.

  • Muscle Recovery: Protein helps rebuild and strengthen muscle tissue post-exercise.

  • Bone Health: Calcium and vitamin D are essential during adolescence, when peak bone mass is being built.

  • Hormonal Health: Sufficient healthy fat intake supports menstrual regularity and hormonal balance.


What Does Optimum Nutrition Look Like?

1. Balanced Meals

Each meal should include:

  • Complex carbohydrates (brown, wholegrain carbs, fruits, starchy vegetables)

  • Lean proteins (chicken, tofu, Greek yoghurt, beans, white fish)

  • Healthy fats (avocado, olive oil, nuts, seeds)

  • Plenty of vegetables for fibre, vitamins, and minerals


2. Frequent Snacks

Teen athletes should aim to eat every 3–4 hours. Some great snack options include:

  • Whole grain toast with nut butter

  • Cottage cheese with fruit

  • Hard-boiled eggs and crackers

  • Smoothies with yoghurt/milk, fruit, and veg

  • Pitta bread or breadsticks with hummus

  • Banana and nut butter on rice cakes

  • Granola with Greek yoghurt


3. Hydration

Water is essential throughout the day. After intense sessions, athletes may need electrolyte drinks—look for Informed Sport–approved options to ensure safety and compliance with sport standards.


4. Don’t Fear Calories

Teen girls may need 2,200–3,500+ calories per day, depending on the sport, training load, and individual needs. Restricting calories can lead to:

  • Fatigue

  • Irregular or missed periods

  • Increased risk of stress fractures

  • Long-term hormonal and metabolic issues


Supporting a Healthy Body Image

Teen girls are regularly exposed to unrealistic body ideals, which can be especially harmful in a sporting context. It is important to focus on performance over appearance and to reinforce these core messages:

  • Strength and capability are important

  • Recovery is essential, not optional

  • Every strong body looks different

Parents, coaches, and nutritionists all play a key role in shaping these healthy perspectives.


When to Seek Help

If a teen athlete is experiencing any of the following, it may be time to seek professional support:

  • Missed or irregular periods

  • Constant fatigue or recurring illness

  • Anxiety around food or body image

  • Difficulty concentrating or mood changes


Support may come from a:

  • Sports nutritionist

  • Paediatrician

  • Mental health professional with experience in young athletes



Final Thoughts

Natural weight gain during the teenage years is not something to fight—it’s a sign of strength and development. With the right nutrition and mindset, teen girls can build the foundation for a lifetime of energy, resilience, and performance.

Their bodies aren’t changing to betray them—they’re changing to prepare them for greatness.

 
 
 

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