Young Athletes' Sport Nutrition Plan

Evidence-based sport nutrition guidelines for young athletes aged 12–18 years. Calculate your personalized macronutrient requirements and optimize your athletic performance.

Join Monthly ($14.99 USD) Join 6 Months ($89.94 USD)

6-Month Athletic Performance Roadmap

Month 1 • Foundation

Carbohydrates

Calculate your precise carbohydrate targets using our digital calculators to fuel high-intensity training and competitions.

Start Month 1

Month 2

Protein

Learn optimal protein timing, distribution, and daily intake to accelerate muscle recovery and athletic growth.

View Syllabus

Month 3

Fat & Fueling

Understand healthy fats and energy balance required for long-duration endurance and joint health.

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Month 4

Iron Intake

Prevent fatigue and sustain oxygen transport by mastering dietary iron sources tailored for growing athletes.

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Month 5

Calcium & Bone Health

Build strong skeletal density to resist impact stress and support rapid growth spurts.

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Month 6

Vitamins D & B12

Optimize immune resilience, energy metabolism, and long-term athletic maintenance.

View Syllabus

Built-In Digital Calculators & Performance Tools

Skip expensive nutritional consultations. [The Food Cruncher](https://staging.thefoodcruncher.com/) provides digital calculators so young athletes can determine their exact macronutrient (carbohydrate, protein, and fat) needs.

Access over 300 performance-oriented, blood-sugar-conscious Recipes with full nutritional breakdowns.
Learn key advice from our published work on Sport New Zealand / Balance is Better.
Trusted by founding partners like Tauranga Boys Rowing and Whakatane High School Athlete Development Programme.

"My teenage son did the carbohydrate learning module and worked out his carb requirements which was really helpful. He was really into logging his food via Cronometer too."

— Sonya, MSc, Nutrition

Track Progress with Cronometer Integration

[The Food Cruncher](https://staging.thefoodcruncher.com/) partners with Cronometer to track over 300,000 foods globally. Set personalized weight goals, monitor micronutrients, and sync seamlessly with your Fitbit device.

Learn about our Food Diary & Tracking →