Sports nutrition for teenagers

Under 18 the base is food: meat, eggs, dairy, legumes, carbs and enough calories. A growing body needs lots of energy.

• Protein shakes — if food falls short, with parents' agreement and in moderation (1 serving a day); it's ordinary food protein.
• Creatine — we don't recommend it under 18 (young athletes only with a sports doctor).
• Pre-workouts, fat burners, energy drinks, testosterone boosters — no.

The biggest results come from good technique, regular training and 8–10 hours of sleep.