After School Refuel: Feeding the Hungry Teen

Does your teenager raid the fridge the moment they get home? My 18yo twins seem to inhale the fridge when they get home.

This after-school window is when teens are at their hungriest, and it’s also the perfect opportunity to load them with the right kind of fuel.

Why Are Teens So Hungry After School?

Adolescence is a time of rapid physical, cognitive, and emotional development, and their bodies are in overdrive. Here’s why hunger peaks in the afternoon:

• Growth spurts and hormonal changes – surges in growth hormone, estrogen, and testosterone drive higher calorie and nutrient needs.
• Long gaps between meals – lunch might have been 4–5 hours ago, and dinner is still a way off.
• Physical activity – many teens are straight into training or sport after school.
• Cognitive load – schoolwork, stress, and screen time can drain glucose, the brain’s main fuel source.

Hormones, Nutrition, and the Developing Teen

It is a time of great hormonal change. Hormones like insulin, leptin, estrogen, testosterone, cortisol, and thyroid hormonesall require a steady supply of key nutrients to function properly.

Inadequate nutrition may show itself by way of:

• Mood swings or irritability
• Sleep issues
• Irregular or painful periods (for girls)
• Fatigue and brain fog
• Poor recovery after sport or gym

These symptoms can be inked to key nutrient deficiencies such as:

• Iron – Fatigue, pale skin, low mood, headaches, aversion to meat
• Zinc – Poor wound healing, acne, low immunity, aversion to meat, fussy eating, poor appetite
• Magnesium – Cramping, anxiety, trouble sleeping
• B Vitamins – Low concentration, dry skin, joint pain, depression
• Omega-3s – Low energy, poor focus, anxiety, fussy eating

What Makes a Good After-School Refuel?

The best after-school meals/snacks include protein, healthy fats, fibre-rich carbs, and colourful plant foods. Together these will stabilise blood sugar, support hormone balance, fuel the brain and muscles, prevent over-eating later in the evening. These could include:

• Spelt wrap with hummus, chicken, and spinach
• Boiled eggs with avocado on rye toast
• Smoothie with Greek yoghurt, banana, berries, oats, and flaxseed
• Brown rice bowl with tuna, olive oil, and cherry tomatoes
• Veggie-loaded fritters or savoury muffins

Grab-and-Go Option also include:

• Apple + handful of almonds
• Rice cakes with peanut butter + banana
• Tub Natural yoghurt + punnet berries
• Bliss balls with oats, dates, and sunflower seeds
• Cheese + seed crackers + punnet mini cucumbers/carrots

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