Fall sports season is here, and if you’re a parent of a high school athlete, you already know the schedule is about to get crazy. Between school, practices, games, weekend tournaments, and the endless car rides in between, your calendar fills up fast. One of the biggest challenges? Making sure your athlete—and the rest of your family—actually gets healthy meals that fuel them to perform their best.

At 95 Nutrition, we’re parents and athletes too, so we get it. That’s why we put together this guide to help you survive (and even thrive) during high school sports season.

1. Prioritize Protein for Performance

Athletes need protein to recover and build strength, but many teens fall short—especially on busy days. Meals like chicken with jasmine rice, turkey meatballs, or our fan-favorite buffalo chicken mac pack the protein athletes need without parents scrambling in the kitchen at 9pm.

Pro tip: Encourage your athlete to eat within an hour after practice or a game. That’s when their muscles are primed to recover. Having prepped meals ready in the fridge makes it easy.

2. Don’t Skip the Carbs

Carbs often get a bad rap, but for athletes they’re crucial. Carbs are your teen’s primary fuel for practices and games. The key is choosing quality carbs—think rice, potatoes, and veggies instead of chips and soda. Balanced meals keep energy steady and prevent mid-game crashes.

3. Pack Healthy Snacks for the Road

Tournament weekends = hours at the gym or on the field. Instead of relying on concession stand hot dogs, bring snacks that actually help performance. Protein puppy chow, overnight oats, or even one of our protein bars can keep your athlete fueled between games.

4. Hydration Matters More Than You Think

Water should always be the first choice, but electrolytes are important on hot days or doubleheaders. Skip the sugary drinks and stock up on healthier options. Even something as simple as adding fruit to water can encourage teens to drink more.

5. Make Time for Family Meals

Sports season often means eating in the car, but family meals are still important. Even if it’s just 15 minutes at the table before practice, it helps everyone stay connected. Prepped meals make it possible—you heat, serve, and eat without the stress.

How 95 Nutrition Helps

We know parents are juggling a million things during sports season. With 95 Nutrition, you don’t have to sacrifice your family’s nutrition or spend your nights cooking after long practices. Our meals are balanced, portion-controlled, and ready in minutes—so you can focus on cheering your athlete on, not worrying about what’s for dinner.