For players 12–18, training becomes more intense, bodies are changing quickly, and many athletes want to build visible muscle and a powerful, lean physique. To do this safely, they need enough calories, steady protein throughout the day, and plenty of carbohydrates for fuel.
Building a strong, athletic body (ages 12–18)
Teen players often under‑eat or skip meals, which makes it hard to gain strength.
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Calories: Teens must eat enough overall to support growth and training; if they are always tired, sore, or losing weight, they likely need more food.
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Protein: aim for roughly 1.4–1.7 grams of protein per kilogram of body weight per day, spread over all meals and snacks.
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Carbs: During training periods, many youth players need 7–12 grams of carbohydrates per kilogram of body weight per day to support performance and recovery.
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Fats: keep 20–35% of calories from healthy fats to support hormones, recovery, and overall health.
At Private Soccer Hawaii Academy, teen athletes learn to match their food to their training so they can build muscle, speed, and endurance without feeling sluggish or overfull.
What to eat before practice, lifting, or conditioning (ages 12–18)
Meals 3–4 hours before training should be high in carbs, moderate in protein, and low in very heavy fats.
3–4 hours before training – example meals
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Whole‑grain pasta with lean meat sauce, side salad, and water.
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Brown rice, grilled chicken or tofu, mixed vegetables, and fruit.
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Turkey sandwich on whole‑grain bread, yogurt, and a banana.
Easy recipe: Athlete’s Protein Pasta
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Whole‑grain pasta
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Tomato‑based sauce
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Lean ground turkey or plant‑based crumbles
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Spinach or mixed veggies
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Sprinkle of cheese
This meal packs complex carbs and quality protein without being too fatty, perfect 3–4 hours before hard training or a big game.
60 minutes before training – quick fuel
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Banana with a thin layer of peanut butter
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Small smoothie (fruit + yogurt or milk)
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Granola bar and water
What to eat after training and games (ages 12–18)
For muscle growth, teens should eat a carb‑plus‑protein snack within 30–60 minutes after training, then follow up with a full meal.
Post‑training recovery snacks
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Large glass of chocolate milk and a banana.
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Greek yogurt with granola, nuts, and berries.
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Peanut butter and jelly sandwich on whole‑grain bread and water.
Full meal within 1–2 hours
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Rice or pasta, grilled salmon or chicken, vegetables, salad, and fruit.
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Baked potato, lean beef or beans, and mixed veggies.
Game day strategy for teen players
On game days, timing and consistency matter as much as what they eat.
3–4 hours before kick‑off
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Oatmeal with milk, nut butter, and fruit.
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Eggs, whole‑grain toast, fruit, and water.
Between games in tournaments
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Turkey or chicken wrap with veggies
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String cheese and whole‑grain crackers
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Fruit plus a granola bar and water or sports drink, if playing multiple high‑intensity matches in the heat
After the last game
Use the same recovery rules: carbs + protein + fluids within 30–60 minutes, then a full, balanced meal.
How Private Soccer Hawaii helps teens build a powerful body
Teen athletes at Private Soccer Hawaii Academy don’t just repeat drills—they learn how to fuel their bodies so every sprint, lift, and training session counts. Coaches talk about spreading protein intake throughout the day, staying hydrated, and not skipping meals so players can build lean muscle and stay explosive late in games.
If your 12–18‑year‑old is serious about becoming faster, stronger, and more confident, head to www.soccerhawaii.us right now and book a private soccer training with this outstanding Oahu‑based academy, and give them the complete package: elite coaching plus smart nutrition education.