At VUUR™, we set out to create physician-formulated sports nutrition products specifically for active teenagers. Our mission is simple: We deliver trusted products that empower teenagers to build strong foundations for health, performance and joy.
You may be wondering—do active teenagers really need a different nutrition approach?
The answer is yes because of a combination of two main factors: ongoing underlying growth and elevated activity levels. Together, these create unique nutritional demands that are higher and more complex than those of adults or less-active peers. Meeting these needs is essential to supporting both immediate performance and long-term health.
Let’s take a look at the key nutritional priorities for active teens.
Energy Intake
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) should equal or exceed calorie demand (calories burned) [8]. The Journal of Sports Medicine calls out adequate calorie consumption as the main way to use nutrition to maximize performance of adolescent athletes [2,8].
To meet these elevated energy needs, active teens should close the gap primarily by increasing their carbohydrate intake [8]. Carbohydrates are the main fuel source for physical activity and should account for at least 50% of the caloric intake of active adolescents (between 3 and 8 grams per kilogram of body mass) [3,7,8].
Protein
Protein is a powerhouse macronutrient that helps teenagers build strength, increase endurance and facilitate recovery. As a baseline, active teens should be consuming ~0.5 grams per pound of bodyweight per day, with more intense activity levels requiring 0.6 to 0.8 grams per pound per day [5]. The best protein sources are high-quality whole foods that offer high amino acid bioavailability and are easily digestible (eggs, milk, meat, soy).
Micronutrients
Micronutrients—vitamins and minerals—are needed in relatively small amounts, but still play an important role in effective nutrition for active teens. There are three micronutrients of particular importance for active adolescents: calcium, vitamin D and iron.
Calcium is essential for bone health, a focus for adolescents because 40-60% of total bone mass is developed during this period of life [1,9].
Vitamin D enables calcium absorption and helps in bone development. A regional Children’s Hospital Boston study found that 42% of otherwise healthy adolescents were vitamin D insufficient, with 24% qualifying as deficient [6].
Iron is important for energy metabolism, oxygen transport and muscle function. Iron is one of the most common insufficiencies in teenagers, particularly those who exercise intensely and females [4].
Active teens face complex and unique nutritional needs. It was with this understanding that we began working with a pediatric gastroenterologist to develop a better solution. The result is VUUR.
Looking to dive deeper into the science of why active teens need to fuel differently? Check out our in-depth blog posts:
