The Optimal Nutrient Balance for Young Athletes: 50/25/25

November 08, 2016

HEROFUEL is engineered to provide a perfectly balanced snack for your athlete. It is not a protein bar or an energy bar- it is balanced fuel anytime your athlete needs it.

See this previous post for why balanced nutrition is so critical to your young athlete. Today, we examine the proportion of carbohydrates, protein, and fat in HEROFUEL.

In developing HEROFUEL we aimed for the 50/25/25 rule: 50% Carbohydrates, 25% Protein, 25% Fats. 

Optimal Young Athlete (6-14) Nutrient Balance

How did we arrive at this particular balance? 

We started with the nutritional suggestions for kids. puts out national dietary recommendations every 5 years. Their latest recommendations published in 2015 can be found here.

Their recommendations for kids aged 4-14 are as follows: 

Protein: 27 grams, 10-30% of calories

Carbohydrates: 130 grams, 45-65% of calories

Fat: No recommendation in grams, 25-35% of calories

Using these ranges as a starting point we then adjusted based on the typical needs of young athletes. Specifically:

  • We increased the protein content since many kids have difficulty consuming protein in their diets and athletics require significant muscle building and recovery.

  • We kept carbohydrates at the lower end of the recommended range since carbohydrates are relatively easy to get in our athlete's diets, especially from sports recovery drinks.  

  • Finally, we limited fats to the lower range as well since fats, though very important in diets, take the longest to digest and can be heavy on the stomach when competing and being active. 

Using the 50% Carbohydrates, 25% Protein, 25% Fats as our guideline we formulated HEROFUEL and arrived at the following:


HEROFUEL Nutrient Balance

Almost a perfect balance! This means your athlete can eat HEROFUEL as a perfectly balanced snack before, during, or after their competition and you can rest assured they're properly fueled. Here is HEROFUEL's full nutrition label:

HEROFUEL Nutrition Label




Leave a comment

Also in HEROFUEL Blog

Mother's Day

May 13, 2018

Herofuel would like to wish all the moms out there a special mothers day. Moms truly are the secret weapon of every young athlete!

Continue Reading

Noah Davis
Noah Davis

March 15, 2018

Noah Davis

HEROFUEL Athlete Profile: Noah Davis. Noah is a hard working young football player with big dreams. With a strong worth ethic and a good head on his shoulders, we're sure he'll go far. We are proud to fuel Noah!

Continue Reading

Kadence Cole

January 02, 2018

Meet this uber-talented young athlete from Lancaster, CA! Kadence is a tri-sport athlete who is focused on her craft in all three sports with professional aspirations to play in the WNBA. Click here to read more about Kadence Cole!

Continue Reading