Building a strong training program is only half the equation. The other half is fuelling the body with nutritous food and developing good habits in sleep and recovery. Nutrition is often an overlooked element of a teen athlete’s training routine, when energy needs are high and appetites vary. As a health and wellness coach who works with teen athletes, I’ve seen first-hand how habits in nutrition and recovery can take study and performance to the next level. Teen bodies are building muscle, developing bone density, and performing under training loads, while juggling a busy school schedule, which is why they need more than just calories, and need smart, nutrient-dense fuel.

This High-Performance Granola is a simple, nutrient-dense option that supports growing bodies, fuels training sessions, and promotes long-term health.

Packed with protein, complex carbohydrates, healthy fats, and micronutrients, with the nut free version ideal as a recess snack paired with a tub of high protein yoghurt, pre-training fuel, or breakfast on the go. It’s easy to prep in bulk and designed to support the specific needs of growing active teens.

The Power of Seeds

Seeds like sunflower seeds, pepitas, and chia seeds are small but mighty additions to an athlete’s diet. They deliver healthy fats, protein, and a wide spectrum of essential micronutrients that support daily performance and long-term growth.

Great choice: Sunflower seeds and pepitas are rich in magnesium, zinc, and iron—all critical for immune function and recovery. Chia seeds are nutrient-dense and provide omega 3’s and additional protein and fiber.

Nutritional benefit: These seeds support muscle repair, reduce inflammation, and help maintain steady energy release throughout the day—perfect for fuelling busy school schedules and back to back training.

Chia seeds are particularly beneficial for teen athletes due to their unique combination of nutrients.

The Power of Chia Seeds

Great choice: Just 1 tablespoon of chia seeds provides a dose of complete plant protein, heart healthy omega-3 fats, and calcium, nutrients often under consumed in adolescent diets.

Nutritional benefit:

Omega-3s reduce inflammation and support brain function.
Fibre promotes gut health, satiety, and blood sugar stability.
Calcium and phosphorus strengthen developing bones—crucial during the teenage growth phase.
Complete protein aids in muscle repair and recovery post-training.

The Importance of Complex Carbs

Carbohydrates are the body’s primary source of energy—especially important for teen athletes with high energy demands from school, training, and sport.

Great choice: Rolled oats are a slow-releasing complex carbohydrate that helps maintain energy over longer periods.

Nutritional benefit: Complex carbs support stable blood sugar levels, provide lasting fuel for training sessions, and replenish glycogen stores post-exercise. This helps athletes stay focused in class and perform consistently on the field.

Building with Protein

Protein is essential for muscle growth, recovery, and the repair of body tissues, especially for active teens going through rapid physical development.

Great choice: Adding skim milk powder or a high-quality protein powder increases the protein content of the granola, while peanut butter offers healthy fats and additional plant-based protein.

Nutritional benefit: More protein means improved recovery from sport, less muscle soreness, and ongoing support for healthy growth and development.

The Recipe:

High-Performance Seed & Oat Granola

Ingredients

1 cup rolled oats
½ cup sunflower seeds
½ cup pepitas (pumpkin seeds)
¼ cup chia seeds
½ cup maple syrup
¼ cup natural peanut butter
** substitue peanut butter with sunflower or pumpkin seed butter for a nut free option **
½ cup skim milk powder or protein powder (for extra protein)

Substitute peanut butter with sunflower or pumpkin seed butter for a nut free option.

Instructions

Preheat oven to 160°C (320°F) and line a baking tray with baking paper.
In a large bowl, mix the oats, sunflower seeds, pepitas, and chia seeds.
In a small saucepan, gently warm the peanut butter and maple syrup until smooth.
Pour the warm mixture over the dry ingredients and stir to coat evenly.
Add in the protein powder or skim milk powder and mix again.
Spread the mixture evenly onto the tray and bake for 20-30 minutes, stirring halfway for even toasting. Or bake until golden brown.
Allow to cool before storing in a container.

Pack as a pre training bite sized snack, paired with a banana & high protein yoghurt.

Fuel Up or Recover Well

Recess: A great way to top up energy mid-morning, especially before PE or a lunchtime training session.
Pre-Training: Eaten 30- 60 minutes before activity, this snack will provide sustained energy without leaving the stomach too heavy.
Breakfast on the Go: Paired with Greek yogurt & banana, it’s a complete breakfast that supports metabolism and concentration throughout the morning.

Blend and add a layer of of berries for added nutrients.

Top Tip

For an edge on recovery, pair this granola with a source of hydration (like a smoothie or a glass of milk) post-training or late night snack. It covers all the bases: carbs to refuel, protein to rebuild, and micronutrients to support overall health.

This isn’t just granola—it’s performance fuel designed to nourish young athletes as they grow, train, and compete. Keep a jar in the pantry and you're always one step ahead of the game.

About the author: Jo Francou is an Exercise Scientist, rowing coach and mum of three teen boys who are involved in high performance sport. With over 25 years experience in the health and fitness industry, Jo is passionate about developing healthy habits in food and nutrition as part of a and well balanced training program to help young athlete build good habits around nutrition and recovery to achieve their training goals.

Fuel Like a Pro: High Performance Granola