11 Must-Have Fruits For Teen Athletes


For teen athletes, sports nutrition necessitates an extra commitment to food and adherence to the correct macronutrient ratios—carbohydrates, protein, and fat. Micronutrients—the vitamins and minerals that fine-tune athletes’ bodies for optimum success and promote day-to-day bodily functions—must also be considered.

Nutritional requirements of teen athletes

Now whether be a teenager or an adult, athletes need to follow certain ground rules. They need to maintain themselves and have food that will give them strength, help them stay active, and not get fatigued. Moreover, teen athletes need to balance both sports and studies so they need nutrients that will help them succeed and stay fit during the process.

They are suggested to have more vegetables and fruits than any junk food or oil or any heavy food. Vegetables and fruits serve the purpose of their body which other food might destroy. And fruits serve them just right as they can be eaten raw and thus is very easy to have without any other preparation to make.

teen athletes

Benefits of having fruits

  • Keeps you hydrated
  • Good for skin
  • Fights internally
  • Have ample minerals and vitamins
  • Acts as a medicine
  • Gives strength and energy to the body

11 Must-Have Fruits For Teen Athletes


Banana is a very popular fruit that has all the qualities present in it. Filled with vitamins, it can be considered as the easiest way for building muscles. It gives immense strength to an individual.

It is the best medicine for upset stomachs and constipation as well. Often athletes have to take such food which happens to be problematic during digestion. So having a banana in smoothie or milkshake or just raw can keep one healthy and fit for the day.


Tart cherries

This fruit is a must for teen athletes as it is rich in nutrients and reduces muscle soreness in an individual. Often after injuries, athletes are suggested to take painkillers to reduce the pain. However, fruits act as natural remedies to injuries. Having tart cherries will make you get rid of the pain.

Dry fruits

Dry fruits are not considered natural fruits but they are created from fruits only. So dried fruits like nuts, raisin, dates, etc, all contain proteins and minerals. They help an individual to keep going with their day-to-day activities and along with that, it boosts the immunity power.


Apple is considered as an any-time fruit. One may have an apple during breakfast, after lunch, or after dinner, as they please. Apple contains fiber and keeps our body in a good shape and weight. It is also good for the heart.

Sweet lime

Sweet lime helps with respiratory issues. It is also good for digestion and is considered an absolute medicine for the nervous system. Teen athletes often face this issue of nerves upon nerves which are very painful to handle and drinking sweet lime juice won’t let that happen.


Grapes are small-looking fruit that is convenient to eat and can be eaten at any time one wishes to. It is good for heart purpose and is also full of vitamin C and K and works as an antioxidant.


Watermelon keeps the body hydrated. As an athlete has to go on with their practice, a cup of watermelon juice will help them not get fatigued. It is also good for muscle soreness.



This small-looking fruit has too many benefits for an individual. Stress is a major issue which athletes, especially teen athletes, face in their day-to-day life. This stress is due to the pressure of winning and accomplishing so that often develops insomnia in an individual. So if they have cherries, they can give themselves a quality sleep and also stay fit and healthy.


Often doctors suggest that teen athletes with injuries have pineapple because it helps in recovering quickly. It’s a package of nutrients and is tasty to have.


Competitive sports happen to increase the blood pressure of an individual. Thus it is important to have some natural food to keep the blood pressure under control and cantaloupe helps in doing so. It keeps the heart healthy and active as well.


This fruit can be added to any other food to make it tasty and delicious rather than complete. It is good for protection against obesity, arthritis. It also keeps one stress-free and happy. It’s a fruit that uplifts the mood of the one having it.


Thus, it is important for teen athletes to have fruits to stay fit and healthy. Fruits are a storehouse of vitamins, minerals, and fibers that are beneficial to all. Happy fruit-eating!