These include: - Carbohydrates: Choose whole grains, such as brown rice and whole wheat bread, to provide sustained energy. - Protein: Include lean sources of protein, like chicken, fish, and beans, to support muscle growth and repair. - Fruits and vegetables: These provide essential vitamins, minerals, and antioxidants to support overall health and recovery.

- Hydration: Drink plenty of fluids, especially water, to stay hydrated during exercise. - Snacks: Opt for nutritious snacks like yogurt, nuts, or fruit to refuel between workouts. By following the advice in the Fuel Your Body leaflet and maintaining a healthy and varied diet, teenage athletes can optimize their performance, stay healthy, and achieve their fitness goals.

Remember, there are no quick fixes or shortcuts – a balanced diet is the key to success