Feeding a teenager can be challenging enough – we all remember those days of plowing through every cookie and snack in the pantry, right? But when you have a teenager hitting the gym a few times a day, it’s not enough just to keep the kitchen stocked. If they’re going to run at full speed, they’re going to need the right foods in their system.

With this in mind, we’ve compiled a list of our favorite superfoods for your student athlete. Yummy to eat and easy to prep, this list is just what your student needs to stay fueled with the right kind of energy.

BREAKFAST
Oatmeal with Blueberries 
Not only is oatmeal filled with soluble fiber that helps absorb unwanted fat and cholesterol, but this whole grain is filled with good carbs – a integral energy source for athletes. When mixed with blueberries, a super fruit full of cancer-fighting antioxidants and vitamin c, no athlete can go wrong with this start to the day.

MORNING SNACK
Yogurt
Sneaking a morning snack of yogurt is an easy way for your teenager to nab some calcium, reduce his/her risk of osteoporosis, and soak up some B-12, which helps athletes prevent fatigue.

LUNCH
Whole wheat bread with low-sodium turkey breast
Spinach salad with strawberries and chicken
Orange slices
Dark chocolate bar with almonds (70% - 85% cocoa)
This might sound like a big lunch, but most student athletes need the calories. Luckily, your teenager can make ‘em count. The whole grain bread contains fiber, potassium and magnesium, while the turkey and chicken provide much needed lean protein that will help repair muscle tissue post-exercise.
Lean protein and whole grains are complimented by orange slices and spinach, which provide vitamin c and other vitamins that will help support the immune system (which is often suffering after frequent exercise). For a quick treat, stick dark chocolate and almonds (which are packed with iron, magnesium, copper and fiber) in the lunchbox.

MID-AFTERNOON SNACK
Apple slices with peanut butter
Apples supply another dose of vitamins, as well as pectin, a type of soluble fiber that can help control (and lower!) glucose. Peanut butter provides a good type of fat that will keep your athlete slim but full, while providing a spoonful of muscle-friendly potassium.

DINNER
Chicken stir-fry with broccoli, cauliflower, and shiitake mushrooms. Serve over brown rice.
After a day packed full of activity and nutritious food, your student athlete is going to be ready for something filling. For a quick meal, try something easy and filling, like a chicken stir-fry with veggies and brown rice. This will keep your athlete’s immune system strong, their bones healthy and their energy levels high. It’s also easy to prep (slow cooker friendly) and pair with a variety of sauces and flavors.

DESSERT
And what should they eat for dessert? We say anything they want – they earned it!
Love these tips on superfoods for your student athlete? Food isn’t the only way you can do that. Keeping your bathroom stocked with organic and/or natural cosmetic, skin care and cleaning products can also cut down on acne breakouts, discolored skin and oily or dry skin.