Teen Athlete Foundation
About this protocol
Where to start
Step 1: Address food first. Most teen athlete problems trace back to inadequate caloric intake. A serious training schedule plus growth needs significantly more calories than sedentary teens. Track food for a week to establish baseline.
Step 2: Get baseline labs: ferritin, CBC, 25-OH vitamin D, B12. Female teen athletes are particularly at risk for low ferritin from combined training losses + menstrual losses.
Foundational supplements:
Iron ONLY if ferritin is confirmed low. Female teen athletes commonly drop below ferritin 30 ng/mL — symptoms include fatigue, exercise intolerance, declining performance. Target ferritin 50+ ng/mL for athletic performance.
Magnesium glycinate at 200-300 mg before bed. Most teens under-consume magnesium; demands rise with intense training.
Omega-3 DHA for kids who don''t eat fatty fish 2-3× weekly. Supports recovery, brain development, and inflammation modulation.
Vitamin D3 at 1000-2000 IU if 25-OH vitamin D is below 30 ng/mL.
Creatine is the optional 5th ingredient — discuss with parent + pediatrician + coach. ISSN position statement supports use in adolescents 14+ when monitored. 3-5 g daily monohydrate. NOT recommended in children under 14.
NEVER use: Adult pre-workouts, fat-burners, ''testosterone boosters,'' weight-loss supplements, prohormones, or anabolic-adjacent products. Many of these are dangerous and some are banned for legitimate athletics anyway.
4 nutrients
Start here
Strongest evidence — the foundation of the stack.
Iron (only if ferritin is confirmed low)
18-65 mg elemental with vitamin C, on empty stomach — only if ferritin < 30 ng/mLFemale teen athletes have the highest risk of iron deficiency among adolescents — menstrual losses + training losses + often inadequate intake produce frequent ferritin drops. Iron deficiency without anemia produces fatigue, declining performance, restless legs, and hair shedding. McClung 2014 review supports iron evaluation in female athletes. Test before supplementing; chronic over-supplementation is harmful.[1, 2, 3]
Magnesium Glycinate (Pediatric/Teen Dose)
200-300 mg elemental, before bedMagnesium supports muscle function, sleep quality, and recovery. Most teens (athlete or not) under-consume magnesium. Intense training increases sweat losses. The glycinate form is gentle on the GI tract and supports sleep — particularly relevant for teen athletes whose sleep often suffers during heavy training blocks.[4, 5]
Add if needed
Add these only if the foundation isn't enough.
Omega-3 DHA
500-1000 mg combined EPA+DHA daily, with breakfastOmega-3 supports recovery, brain development through late adolescence, inflammation modulation, and cardiovascular health. Teen athletes who don''t eat fatty fish 2-3× weekly are typically low in DHA. Choose a third-party-tested product.[6, 7]
Experimental
Emerging evidence — try last, only if curious.
Creatine Monohydrate (Ages 14+, with oversight)
3-5 g daily, anytime — ages 14+ only, coordinate with pediatricianCreatine has reassuring safety data in adolescent athletes (Kreider 2017 ISSN position stand notes safety in adolescents 14+). Benefits include strength, power, and hydration support. Coordinate with parent, pediatrician, and coach before starting. NOT recommended under age 14 (limited data). Monohydrate form is the only one with substantive evidence — avoid the more expensive ''advanced'' forms.[8, 9, 10]
Warnings
Lifestyle improvements
Food intake is the foundation
The #1 most-common mistake in teen athlete nutrition is inadequate caloric intake. Growth + intense training has caloric needs in the 2500-4000+ kcal/day range. Under-eating produces declining performance, hormonal disruption, and injury risk.
Protein adequacy
1.2-1.6 g/kg body weight daily, distributed across meals. Protein at every meal (20-40 g) supports muscle protein synthesis and recovery.
Carbs around training
For teen athletes doing intensive training, carbs are not the enemy. 4-6 g/kg/day for moderate training, 6-8 g/kg/day for heavy training schedules. Whole-food sources preferred (rice, potatoes, oats, fruit) over processed alternatives.
Sleep — 8-10 hours
Teen athletes need MORE sleep than adults, not less. 8-10 hours is the right range. Many teen athletes are chronically sleep-deprived from school start times — this impairs recovery, growth, and performance significantly.
Hydration
Plain water plus electrolytes for sessions over 60 minutes. Sports drinks during prolonged training; not as everyday beverages.
Mental health matters
Teen athletes have higher rates of burnout, depression, and disordered eating than non-athletes. Open communication with parents, coaches, and pediatricians about mental health is non-negotiable. Don''t treat performance issues with more training and supplements when the root cause is exhaustion or burnout.
Periodize training and recovery
Year-round single-sport specialization in teens correlates with higher injury rates and earlier dropout. Multi-sport involvement, planned rest weeks, and offseasons matter.
Don''t cut weight aggressively
Aggressive weight cutting in teen athletes (wrestling, gymnastics, dance, certain combat sports) can have lasting consequences on growth, bone density, hormonal development, and eating patterns. If weight management is genuinely needed, work with a sports dietitian.
Annual labs for serious athletes
Ferritin, CBC, 25-OH vitamin D, B12, comprehensive metabolic panel yearly. Catches the silent issues before they impair performance.
Coach + Parent + Pediatrician communication
The best teen athlete outcomes come from coordinated communication. Don''t outsource all decisions to one party.
RED-S awareness
Relative Energy Deficiency in Sport — low energy availability producing menstrual disruption (in girls), reduced bone density, suppressed testosterone (in boys), and poor recovery. Increasingly recognized in adolescent athletes. Treatment is adequate caloric intake, not more supplements.
References
- Iron — supplement research overviewExamine.com link
- McClung JP, et al. Iron status and the female athlete. J Trace Elem Med Biol. 2012;26(2-3):124-126.PubMed link
- Sim M, et al. Iron considerations for the athlete: a narrative review. Eur J Appl Physiol. 2019;119(7):1463-1478.PubMed link
- Magnesium — supplement research overviewExamine.com link
- Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica. 2017;2017:4179326.PubMed link
- Fish oil — supplement research overviewExamine.com link
- Kuratko CN, et al. The relationship of docosahexaenoic acid (DHA) with learning and behavior in healthy children: a review. Nutrients. 2013;5(7):2777-2810.PubMed link
- Creatine — supplement research overviewExamine.com link
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.PubMed link
- Jagim AR, et al. Common ingredient profiles of multi-ingredient pre-workout supplements. Nutrients. 2017;9(3):254. Reviewed in context of safety in adolescents.PubMed link
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Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This protocol is educational, not a substitute for personalized medical advice. Talk to your doctor before starting any new supplement regimen — especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition. Last updated 5/20/2026.