At The Athlete Factory, we know how important proper nutrition is for young athletes — especially those looking to gain healthy weight and build lean muscle. Training hard is only part of the equation — what happens in the kitchen matters just as much.
Here are 4 key tips to support your athlete’s growth, strength, and performance:
🥩 1. Prioritize Protein Every Meal
Protein is essential for muscle growth and repair. Make sure your athlete is getting quality protein sources at every meal — think grilled chicken, lean beef, turkey, eggs, Greek yogurt, cottage cheese, and protein shakes. Aim for 1 gram of protein per pound of body weight daily.
🍚 2. Don’t Fear Carbs — Fuel With Them
Carbohydrates fuel training sessions and help the body recover. Include complex carbs like rice, oats, whole grain bread, sweet potatoes, and fruit in each meal. Carbs also help your athlete gain healthy weight without relying on junk calories.
🥑 3. Add Healthy Fats for Extra Calories
Healthy fats are calorie-dense and support hormone function and muscle gain. Encourage foods like avocados, olive oil, nut butters, whole eggs, and nuts to bump up calories the smart way.
🍽️ 4. Eat Frequently — Don’t Skip Meals
Young athletes with high training loads need to eat every 3–4 hours. That means 3 solid meals plus 2–3 snacks per day. Skipping meals leads to under-fueling and slows muscle growth. Plan ahead with easy-to-grab options like trail mix, protein bars, smoothies, and sandwiches.
📣 Pro Tip from The Athlete Factory Coaches:
Training intensity should match nutrition quality. When athletes eat right and train right, results come faster — with less risk of injury.
If you have questions about how to build a fueling plan for your athlete, ask our coaches — we’re here to help!
