High School Athlete Fueling Guide: Plan Food Around School and Sport

Make a plan before the backpack leaves home

Write down the school lunch period, practice start and finish, travel time, and when dinner will be available. Ask the athlete what they can realistically carry, where food can be stored, and what they feel comfortable eating before activity. A plan that depends on a microwave or refrigerator that is not available will be hard to use.

The American Academy of Pediatrics emphasizes regular food and fluids around activity. Its sports nutrition guide for busy families describes a carbohydrate-focused meal with some protein several hours before exercise, and carbohydrates, protein, and fluids afterward. Avoid a large unfamiliar meal just before competition; practice the routine on training days.

An example school-day schedule

This is a planning example, not a calorie prescription or a list of meals guaranteed to be on this week's SmashMeals menu. Adjust foods and portions with your athlete and, when needed, their clinician or registered dietitian.

For golf matches, away games, or tournament weekends, check the food plan for the entire trip. A morning departure and a late finish need more planning than an ordinary after-school practice. Agree who brings food, who carries it, and when the group can stop to eat.

Hydration belongs in the schedule

Bring a water bottle and know where it can be refilled. The AAP guide explains that water usually suits shorter activities, while longer activity and hot conditions may call for a different fluid and electrolyte plan. Ask the athletic trainer or healthcare professional about individual needs. Sports drinks and caffeinated energy drinks are different products; energy drinks are not recommended for young athletes.

Protein is part of the meal, not the whole plan

The AAP's information for parents about sports supplements puts food, fluids, training, and rest ahead of supplement shortcuts. Most young athletes who eat a balanced diet do not need protein supplements. There is no single protein target that fits every teen; growth, training, overall food intake, and medical needs matter.

When comparing prepared meals, look beyond the protein number. Read the portion size, calories, carbohydrate, fat, ingredients, and other information provided for that item. A meal may need additional food to fit a particular athlete's day. SmashMeals does not prescribe a teen weight-loss diet or promise sports results.

Keep chilled meals cold on the road

A prepared entrée is perishable. Before packing one for a school day, away game, or tournament, check whether a refrigerator or properly chilled cooler will be available. FoodSafety.gov advises using an insulated bag with two cold sources for a perishable packed lunch and keeping it at 40°F (4°C) or below. A backpack or warm car alone is not cold storage.

If food cannot be kept cold, FoodSafety.gov's general rule is to refrigerate perishable food within two hours, or within one hour if it is exposed to temperatures above 90°F (32°C). Discard food that has exceeded that limit. For a trip without reliable cold storage, bring a shelf-stable snack and save the prepared meal for a time when it can be stored and reheated safely. Follow the meal's package instructions.

Use prepared meals for the busy parts of the week

SmashMeals cooks in a dedicated 100% gluten-free kitchen in Kingsport, Tennessee. For a family with practice three nights a week, one practical approach is to choose meals for the evenings when cooking is difficult and handle the other nights however the family prefers. Check the current item label rather than assuming every recipe has the same nutrition.

Regular weekly orders close Thursday at 11:59 PM Eastern, with cooking on Friday. Pickup is Sunday or Monday, and Tri-Cities home delivery is Sunday. FedEx shipping costs $30 to eligible addresses; check destination availability and tracking rather than planning around an unconfirmed arrival day. No subscription is required for normal ordering.

See this week's meals and prices · How ordering works · Shipping details

Planning food for a whole team?

A team meal has different logistics from an individual weekly order. Share the event date, headcount, location, serving time, budget, and whether the team needs individual meals or group service. For a bus trip, confirm how the food will be held and served with the team organizer before booking.

Request sports team catering · Explore athlete meal-planning guides · Read our gluten-free standards and allergen information

Questions families ask

Does a teen athlete need to count every macro?

Nutrition labels can help compare foods, but detailed tracking is not a requirement for every teen. Start with reliable access to meals and snacks. Ask a qualified professional before using strict calorie targets, weight-change plans, or restrictive diets for a growing athlete.

Can a prepared meal sit in a backpack until after practice?

No. Keep a chilled entrée at 40°F (4°C) or below in a refrigerator or an insulated bag with adequate cold sources. If that cannot be confirmed, use a shelf-stable option for the trip and eat the entrée when safe storage is available.

Why is the kitchen gluten-free?

SmashMeals offers dedicated gluten-free preparation for people choosing or needing that food. We do not promise that removing gluten makes an athlete faster, stronger, or more competitive. Review ingredients for other allergies as well.

Can one prepared meal cover an athlete's whole evening?

That depends on the athlete, portion, activity, and the rest of the day's food. Compare the meal with their needs instead of treating a package as a universal serving prescription.