Hey there, sports parents!
Gaspar here from HEROS Training System!
Raise your hand if you've ever been driving home from practice at 6 PM, your kid is starving, and you're staring at a drive-thru menu, wondering if you're ruining everything. We've all been there—juggling practices, games, homework, and trying to keep everyone fed without losing our minds.
It's a tough balance. We want our kids to perform their best, recover properly, and build healthy habits. But we also live in the real world, where time is tight, schedules are packed, and sometimes fast food is the only option.
Here's what I want you to know: one meal isn't going to ruin everything. But the pattern of those meals? That's what matters.
Let me break down what's actually happening with your young athlete's nutrition—and why it matters way more than you think.
The Six Essential Nutrients Your Kid Needs (And Why Each One Matters)
Your young athlete's body needs six types of nutrients to perform, recover, and grow. Not one. Not three. All six. Here's what each does:
1. Carbohydrates – The Main Fuel Your kid's brain, muscles, and nervous system run on carbs. Rice, oats, sweet potatoes, whole grain bread, pasta—these aren't the enemy. They're FUEL. When your athlete is running on empty (no carbs), they're sluggish, unfocused, and their performance tanks. Carbs are energy. Period.
2. Proteins – Muscle Repair & Building Every time your kid trains, they create tiny micro-tears in muscle fibers. Protein repairs those tears and builds them back stronger. Young athletes need about 1.5 to 2 grams of protein per kilogram of body weight daily. Chicken, eggs, fish, Greek yogurt, beans—these are the building blocks.
3. Fats – Hormones & Energy Fats aren't evil. They're essential for hormone production, brain health, and energy. Healthy fats from nuts, seeds, avocados, olive oil, and fatty fish support recovery and long-term health.
4. Vitamins – Recovery & Immunity Vitamins support immune function, energy production, and recovery. Your kid gets most of these from colorful fruits and vegetables. A deficiency? Slower recovery, more illness, worse performance.
5. Minerals – Muscle & Bone Health Calcium, magnesium, iron, zinc—these minerals support muscle function, bone strength, and oxygen transport. Leafy greens, dairy, nuts, and whole grains are packed with them.
6. Water – The Most Overlooked Essential. Your kid should drink 8-12 glasses of water daily. Dehydration kills performance faster than anything else. It affects focus, strength, endurance, and recovery. No water? No performance.
The Fast-Food Reality (And Why It Matters)
Let's be real: your family is busy. Sometimes fast food is the answer. And that's okay—sometimes.
Here's the problem: one fast-food meal has 1,200+ calories, often loaded with saturated fat, sodium, and refined carbs. Your kid gets a quick energy spike, then crashes hard. They're sluggish, unfocused, and their performance suffers.
But here's what I want you to understand: one meal is not a disaster. If your kid eats well 80% of the time and indulges 20% of the time, they're doing GREAT. The pattern is what matters.
Smart fast-food choices:
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Grilled chicken instead of fried
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Salads with protein instead of burgers
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Water instead of soda
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Whole-grain bread, when available
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Skip the fries; get a side salad
Calories: The Basic Math (But It's Not Just About Numbers)
A calorie is a unit of energy. Your 12-year-old needs about 2,100 calories daily. Your 16-year-old boy might need 3,000. Your 16-year-old girl might need 2,200.
But here's the thing: not all calories are equal.
Fat has 9 calories per gram. Protein and carbs have 4 calories per gram. So 100 calories of chicken (protein) affects your kid's body differently than 100 calories of candy (refined carbs). Quality matters.
Many young athletes are under-eating or eating the wrong foods. They're running on fumes—poor energy, bad mood, slow recovery, weak performance. Parents often don't realize their kid isn't eating enough or eating the right types of food.
The Parents' Role: You're the Decision-Maker
Here's the hard truth: your kid watches you.
If you're stressed about food, they're stressed. If you're enjoying meals guilt-free and modeling balance, they will too. If you're making intentional, smart food choices, they'll naturally do the same.
You decide what's in the house. You decide what gets packed for practice. You decide the fast-food strategy. Your habits become their habits.
Practical Strategies for Busy Families
1. Estimate Your Kid's Calorie Needs
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Ages 7-9: ~1,800 calories/day
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Ages 10-12: ~2,100 calories/day
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Ages 13-15: 2,200-2,500 calories/day
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Ages 16-18: 2,200-3,000 calories/day (depending on activity level and sex)
2. Prioritize Macronutrients
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Protein: 1.5-2g per kg of body weight
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Carbs: 45-65% of total calories
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Fats: 20-35% of total calories
3. Make Smarter Fast-Food Choices: Keep grilled options, salads, and water as defaults. One smart choice at a time adds up.
4. Prep Simple Whole-Food Meals You don't need to be a chef. Grilled chicken, rice, and roasted vegetables. Pasta with lean ground turkey and marinara. Eggs and toast. Simple, whole-food meals beat fancy recipes every time.
5. Keep Healthy Snacks in the Car: Nuts, fruit, granola bars, cheese sticks. When hunger hits between activities, you've got options that don't involve a drive-thru.
6. Track Intake for Awareness: Use a simple app or notebook for a week. See what your kid is actually eating. You might be surprised—either they're eating way less than you thought, or way more of the wrong stuff.
7. Hydration is Non-Negotiable. Aim for 8-12 glasses of water daily. More on training days. Make it a habit, not an afterthought.
Bringing It All Together…
Your young athlete doesn't need perfection. They need consistency. They need a parent who models intentional eating, understands the basics of nutrition, and makes smart choices most of the time.
One fast-food meal won't derail progress. One week of poor choices might. One month? Definitely.
Your job isn't to be perfect. It's to be intentional. To understand what your kid's body needs. To model balance. To make one smart choice at a time.
That's real-world family nutrition.
You can always count on the HEROS Training System for support and information. For more resources and tips, please visit us at myherostraining.com or myactos.com. You can also follow us on Facebook and Instagram. We're always looking to improve and hear from you! If you have any feedback, concerns, or ideas, please reach out to us at support@myherostraining.com.
Ready to Dial In Your Athlete's Nutrition?
Eat Like a Pro Ebook – Science-backed nutrition guidance tailored to young athletes. Master the fundamentals and apply them immediately.
Cheesecake to Beefcake 12-Week Program – A beginner-friendly, family-inclusive strength program with built-in nutrition timing principles. Perfect for parents and athletes learning together.
IGNITE Membership ($247/mo) – Customizable workouts, nutrition guidance, habit coaching, and community access. Includes flexible meal planning and ongoing support.
ASCEND Membership ($397/mo) – Everything in IGNITE plus fully personalized programs, bi-weekly 1:1 coaching, form analysis, and priority support.
Start Your Kickstart Trial ($69, 14 days) – Full app access, nutrition tracking, video demos, 1 live virtual session/week, and bilingual support. Full credit toward membership if you join.
Remember: More is not always better; better is always better!
Until next time!!!
Gaspar
Clinical Performance Specialist in Athletic Development
ACTOS Performance Innovation / HEROS Training System [HTS]
Dr. Rosario's expertise is built on a lifelong commitment to fitness as a dedicated parent and coach. He is certified by the International Sports Sciences Association (ISSA) in multiple advanced areas, including Weight Management, Youth Fitness Training, Fitness Nutrition Coaching, and Sports Exercise Performance Enhancement. He also holds a Doctorate in Health Sciences and is a certified Level 1 Strength and Conditioning Coach through the IUSCA with continued education through ISSA in specialized training methodologies such as High Intensity Interval Training (HIIT), Plyometric Training Integration, and Speed / Agility.
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