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: For optimal energy, consume 4g of carbs per kg of body weight 4 hours before exercise, 2g at 2 hours prior, and 1g per hour during extended training.

: Start hydrating 2–3 hours before activity (5–7ml/kg) and continue with 150–250ml of fluid every 15–20 minutes during play. Training & Recovery naked tit teen athletes

: Teen girls should aim for roughly 46 grams per day, while teen boys need about 52 grams to support muscle repair and growth. : For optimal energy, consume 4g of carbs

Balancing a sports schedule with "normal" teen life is vital for preventing burnout. Youth sport: positive and negative impact on young athletes : For optimal energy