04/17/2026
👉🏼 FOLLOW Coach Elliot Allen for more tips on how to feed and fuel your athlete to add size, build muscle, gain weight and increase performance for their sport.
🚀 If you need more 1-on-1 help, comment the word “fuel” and I’ll reach out to see how I can help!
Most parents of athletes are missing this when it comes to sports nutrition…
They focus on “just eating more” but don’t build a complete performance plate.
If your athlete wants more energy at practice, better performance in games, and real weight gain that turns into muscle… their meals need structure.
Carbohydrates give athletes the energy to train, practice, and compete at a high level.
Fats help slow that energy release down so they’re not crashing halfway through practice or games.
Protein gives them the building blocks to actually build muscle, recover faster, and get stronger.
Fruits and vegetables help digestion, nutrient absorption, and keep everything running efficiently inside their body.
When you combine all four, you create sustained energy, better recovery, and real muscle-building fuel for athletes.
This is how to fuel teen athletes for performance, weight gain, muscle growth, and strength without feeling sluggish.
