The diet for sporty teenagers should aim to provide adequate support for both growth and development, as well as meet their energy needs for exercise.
This will mean larger meals and regular snacking on training days. Protein and iron are important for growth; calcium for strong bones. Main meals should include a lean protein such as milk, yoghurt with breakfast and lean meat, chicken, fish, eggs, legumes or beans with lunch and dinner. Pre and post exercise snacks should be low in fat and contain some protein and carbohydrate.
Non-dairy alternatives include goat's milk. Non-animal alternatives (such as soy) should be calcium fortified. Add protein powder to almond milk - which is traditionally low in protein.