Teens play hard and need to recover from that play the correct way. What you feed them after an intense day of play is just as important as what they eat before.

As they are still in their formative years, teens need a lot of nutrition. Bones are still growing and they need nutrients. Teens who are active in organized sports or just playing outside with friends will need even more nutrients than a sedentary teen.

When teens play, nutrition becomes even more important than it was before. For instance, the body needs carbohydrates for fuel. It is the body’s long-term fuel source each day. By eating more carbs in the morning and afternoon, your teen’s body is being provided with energy for that after-school game or long bike ride.

Proteins are the building blocks in the body. They compose the muscles, cells, blood, tissues and other portions of body structure. Using these muscles in practice and weight training makes them strong enough to hold up to prolonged periods of high exertion.

Fats are also important for brain function and to maintain the integrity of the individual cells. A little bit of fat is okay and will cushion joints, which can get injured in sporting activities.

Before your teen ramps up for the game, make sure that your teen eats a meal at least two hours beforehand. Include carbs to feed the body and protein to feed the muscles. And don’t forget lots of fluids to keep the body hydrated and functioning properly.

When your teen is out on the field, keeping up their carbohydrate load is important. They should carry whole grain snacks and fruits with them for energy when they notice their performance waning.

What happens after a long game? Your teen may be noticeably sweating. This means that they have lost a lot of water. If their sweat is salty, then they have lost electrolytes as well. People question using sports drinks, but they can replenish electrolytes faster when they are most needed. Choose low-calorie, high-electrolyte options.

The muscles are also spent. There is a build-up of lactic acid in the muscles that can lead to cramps. The protein that was used needs to be replaced.  Try to choose complete sources of protein to give the body all the amino acids it needs to function and repair the muscles.

Good post play snacks include peanut butter, fruit, fat-free milk, lean protein, vegetables, whole grains and pasta. Your teen may not feel like eating pasta, so try a turkey sandwich with lettuce and tomato. Give them something that they can carry easily, such as sliced fruit or bagels or sandwiches.

Your teen wants to play hard, so feed him or her the right foods to make that happen.