Healthy growth: teenagers and young athletes

01

Growing is about more than height

Comparing with classmates can cause unnecessary worry. What really helps to monitor growth:

• Recording height over time and reviewing the growth curve with the pediatrician.
• Considering the parents' height, family history and stage of puberty.
• Noticing energy levels, eating, progress in training and recovery.

No food or supplement guarantees extra inches. Once the growth plates have closed, nutrition is still essential for health, but it doesn't make bones longer.

02

Eating enough is essential

Young athletes need energy to live, study, train and develop. The amount and timing of meals should follow their routine, sport and training load. Build varied meals:

• Carbohydrates: rice, oats, bread, potatoes, cassava and fruit provide energy for daily life and training.
• Proteins: eggs, meat, fish, milk, yogurt, beans and other legumes help maintain and repair tissues.
• Fats: olive oil, avocado, nuts and seeds can be part of meals.
• Leafy greens, vegetables and fruit broaden the variety of vitamins, minerals and fiber.

A simple combination: rice, beans, chicken, fish or eggs, vegetables and salad. Adjust portions to hunger, development and training; don't use a standard plate as a strict limit.

For bones, include sources of calcium, such as milk and dairy or fortified alternatives. For iron, vary meat and legumes, and combine plant sources with fruit or vegetables rich in vitamin C.

Allergies and intolerances require planned substitutions. Avoid cutting out food groups on your own.

03

Plan meals around training

For evening training, keep dinner or a recovery snack. Cutting carbohydrates at night is not a proven strategy to increase height.

04

Sleep and recovery matter

Growth hormone (GH) is released in pulses. A single measurement can't diagnose a deficiency, and investigation belongs to medical follow-up. To look after sleep:

• From ages 13 to 18, the recommendation is to sleep 8 to 10 hours a night regularly. From ages 6 to 12, 9 to 12 hours.
• Keep regular hours and plan bedtime based on wake-up time.
• Cut back on screens close to bedtime and keep the bedroom comfortable, dark and quiet.
• Avoid caffeine and energy drinks, especially later in the day.

There is no magic GH hour that guarantees growth. Prioritize sleep duration, regularity and quality.

Persistent pain, constant fatigue and a drop in performance call for a review of the routine. Rest and food are part of training.

05

Gut health and energy

Frequent abdominal pain, persistent diarrhea, significant constipation and weight loss deserve assessment: some bowel diseases can affect growth. Basic gut care:

• Include a variety of foods and fiber from fruit, vegetables, oats and legumes, according to tolerance.
• Drink water throughout the day and respect the urge to go.
• If fiber worsens symptoms, seek guidance to adjust the type and amount.
• Avoid broad restrictions and the use of probiotics or other supplements without assessing the need.

The scale doesn't tell the whole story. Growth, bone health, relationship with food and well-being also need to be monitored.

06

Tests and supplements

Tests are chosen based on history and clinical assessment. There is no mandatory panel for every teenager. A medical assessment may include bone age and targeted tests.

Vitamins, minerals and other supplements should have an individualized indication, dose and duration. “GH boosters” should not be used as a promise of growth. Growth hormone requires a medical indication and follow-up.

07

Weekly checklist

• I planned enough meals for daily life and training.
• I varied fruit, vegetables and protein sources.
• I planned water and snacks for school, training and trips.
• I set aside enough time to sleep and rest.
• I noticed digestive symptoms, energy levels and recovery.
• I talked to the care team about any questions on growth.