Why VUUR™

At VUUR™, we set out to create physician-formulated nutrition products designed specifically for active teenagers. We define “active” broadly, encompassing sports, recreational pursuits, artistic expression or anything that gets the body moving. Our mission is simple: provide convenient nutrition solutions that enable performance today and supports healthy development for the long-term.

You may be wondering—do active teenagers really need a different nutrition approach?

The answer is yes. Active teenagers are unique and need to take a different approach to nutrition for two main reasons:

  1. Growth and Development – Adolescence is a crucial phase of physical maturation and growth. Research shows that teenagers have distinct metabolic rates and energy expenditure compared to adults [13]. During this period of rapid growth, proper energy and nutrient intake is especially vital.
  2. Higher Activity Levels – Active teens put higher demands on their bodies through intense practices, exercise and competitive play. Naturally, this heightened activity comes with greater nutritional demands both during activity and in periods of recovery.

These combined factors result in complex and elevated nutrition requirements that are different than those of adults or less-active peers. Both needs must be met to support immediate performance and long-term health.

Taking a step back, the goal of nutrition for active individuals goes beyond meeting the basic daily requirements. It focuses on providing the body with additional energy and nutrients needed to support training, competition, recovery and overall health. According to the National Council on Strength and Fitness, effective nutrition for active individuals aims to [3]

  • Provide adequate energy to support physical work and recovery
  • Ensure nutrient balance for growth, maintenance and tissue repair
  • Support efficient metabolic and immune function

As we examined, active teens face more complex and elevated nutritional needs due to ongoing underlying growth and higher activity levels. Taking this more comprehensive approach and meeting these demands is essential not only for everyday performance, but also for healthy long-term development. Let’s take a deeper look at how this translates to key nutritional priorities for active teens.

Energy Intake - Calories
Simply put, active teens have higher energy requirements because the body needs to support physical growth and the additional energy burned during physical activity. To meet these needs, the energy supply (calorie intake) must equal or exceed energy demand (calories burned) [13].

Unlike adults, the formula measuring teens’ energy expenditure includes Energy Requirements for Growth [13]. Because teenagers are still developing, their calorie needs are directly influenced by the demands of significant physical growth. According to the Journal of Sports Medicine, sufficient calorie consumption is the primary way to use nutrition to maximize performance in adolescent athletes [4,13].

Another component of the energy expenditure formula is the calories burned through physical activity, called the Thermic Effect of Activity. Unlike other aspects of energy expenditure, activity levels are variable and controllable. Daily practices, travel teams, tournaments and exercise mean most teen athletes fall into the vigorous activity category [13]. Additionally, research shows that youth expend 10% to 25% more energy per pound of body mass compared to adults [1,2,12].

Energy deficits—consuming fewer calories than expended—can pose significant health risks, including increased susceptibility to fatigue, muscle loss, short stature, delayed puberty, menstrual dysfunction and injury, or illness [11].

Carbohydrates
Carbohydrates are the main fuel source for physical activity, playing a vital role in preparation, performance and recovery. Active teenagers should primarily meet increased caloric demands through carbohydrate intake [13].

Research suggests that “at least 50% of their diet should come from carbohydrates, with intake ranging between 1.4 – 3.6 grams per pound of bodyweight, depending on exercise intensity” [5,10,13].

High-quality carbohydrate sources include whole grains, milk, fruits and yogurt.

Protein
Protein is a powerhouse macronutrient that helps build strength, increase endurance and facilitate recovery. Active teenagers require higher protein intake to support growth, development and training [12].

As a baseline, teenagers training 3–4 days per week should consume ~0.5 grams per pound of bodyweight per day. Those training at higher intensity, with greater frequency or aiming to increase muscle mass may need between 0.6 to 0.8 grams per pound of bodyweight [8].

The best protein sources are quality whole foods that offer high amino acid bioavailability and are easily digestible. Examples include eggs, milk, meat and soy.

Micronutrients 
Micronutrients—vitamins and minerals—are needed in relatively small amounts but still play an important role in effective nutrition for active teens and should be monitored for insufficiencies. There are three micronutrients of particular importance for active adolescents: calcium, vitamin D and iron.

  • Calcium is essential for bone health, muscle contraction and nerve function. Adolescence is when the body is developing skeletal mass (50% of which is achieved during puberty) [4,13]. Maximizing bone mass is vital, as it helps reduce the risk of osteoporosis and fractures later in life. Research recommends a daily intake of 1,300 mg for both boys and girls ages 9 to 18 [11].
  • Vitamin D enables calcium absorption and helps in bone development. The recommended intake is 600 IU (15 mcg) per day for individuals aged 4 to 18 [11].
  • Iron is important for energy metabolism, oxygen transport and muscle function. Deficiency in iron can lead to fatigue, reduced endurance, slower recovery times and increased risk of injury [6]. Iron is one of the most common insufficiencies in active teenagers. Female athletes are particularly susceptible to iron depletion due to reproductive needs [7]. Iron intake recommendations are 15 mg per day for females and up to 11 mg per day for males [11].

VUUR™ started with a simple question: How can active teens get the nutrition they truly need?
This was a question I often asked myself as a teenager. When I started high school, I struggled to stay energized, recover and build strength. It wasn’t until later that I realized I wasn’t fueling properly for the complex and elevated nutritional needs of active teens.

Working with a pediatric gastroenterologist and guidelines based on consensus research, we let the science lead the way and set out to create the product I wish I had back then—a beverage designed specifically for active teens, making it easy to keep nutrition on track.

We believe a healthy, balanced diet rich in whole foods should be the foundation of any teenager’s nutrition. VUUR nutritional shakes complement that by helping meet the elevated demands of an active teen’s lifestyle. Based on the research above, we targeted each shake to provide:

  • 18g of protein
  • 25g of carbohydrates
  • 220 calories
  • Plus more than 25% of the daily value of calcium, vitamin D, and iron. 15% of the daily value of vitamin C

Whether you’re starting your day, fueling before a game or recovering at night, VUUR is designed to help you meet your goals.

Disclaimer:
All content provided on this blog is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider with any questions you may have regarding a medical condition or nutritional needs. While all posts are reviewed for accuracy by VUUR’s medical advisor—a board-certified pediatric gastroenterologist—VUUR is not responsible for any health issues that may arise from the use or misuse of the information presented. Use this content at your own discretion.

Citations:

  1. Astrand PO. Experimental studies of physical working capacity in relation to sex and age. Copenhagen, Denmark: Munksgaard; 1952.
  2. Bar-Or O. Nutrition for child and adolescent athletes. Sports Sci Exch. 2000;77.
  3. Biagioli B. Sport Nutrition Specialist. National Council on Strength & Fitness; 2020.
  4. Bjorntorp P. Importance of fat as a support nutrient for energy: metabolism of athletes. J Sports Sci. 1991;9:71–76.
  5. Bonci L. Sports nutrition for young athletes. Pediatr Ann. 2010;39(5):300–306.
  6. Children’s Hospital Colorado. How much iron do young athletes need? Children’s Colorado Sports Nutrition Articles. Available at: 1. Accessed May 30, 2025.
  7. Cohen CT, Powers JM. Nutritional Strategies for Managing Iron Deficiency in Adolescents: Approaches to a Challenging but Common Problem. Adv Nutr. 2024;15(5):100215. doi:10.1016/j.advnut.2024.100215
  8. Firmansyah A. The nutrition needs of adolescent athletes: A systematic review. J SPORTIF: J Penelitian Pembelajaran. 2021;7(3):400–418.
  9. National Federation of State High School Associations. Participation in high school sports tops eight million for first time in 2023-24. NFHS News. September 10, 2024. Available at: 1. Accessed May 30, 2025.
  10. Nisevich PM. Sports nutrition for young athletes. IDEA Fit J. 2008;65–67.
  11. Purcell LK; Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section. Sport nutrition for young athletes. Paediatr Child Health. 2013;18(4):200-205. doi:10.1093/pch/18.4.200
  12. Sacheck J, Schultz N. Optimal nutrition for youth athletes: food sources and fuel timing. Natl Youth Sports Health & Safety Inst. 2016. Available at: 1. Accessed May 30, 2025.
  13. Smith JW, Holmes ME, McAllister MJ. Nutritional considerations for performance in young athletes. J Sports Med. 2015;2015:734649. doi:10.1155/2015/734649.