What Should a 17-Year-Old Eat to Build Muscle? A Nutrition Guide

October 19, 2025 •

3 min read

Teenagers, particularly those involved in sports, require a significant amount of nutrients to support growth and increased physical activity. Understanding what should a 17 year old eat to build muscle is crucial, as a well-planned, consistent diet provides the necessary fuel for intense workouts, recovery, and healthy development.

Quick Summary

A 17-year-old needs a balanced diet rich in lean protein, complex carbohydrates, and healthy fats to support muscle development, provide energy for exercise, and aid post-workout recovery alongside regular training and adequate rest.

Key Points

Prioritize High-Quality Protein: Aim for lean protein sources like chicken, fish, eggs, and legumes to provide the necessary amino acids for muscle repair and growth.
Include Complex Carbohydrates: Fuel your workouts and replenish energy stores with complex carbs from whole grains, sweet potatoes, and fruits to prevent muscle breakdown.
Incorporate Healthy Fats: Essential for hormone production and energy, healthy fats from nuts, seeds, and avocados should be part of a balanced diet.
Stay Adequately Hydrated: Drink plenty of water throughout the day, especially around workouts, to support muscle function and aid recovery.
Consider Nutrient Timing: Strategically consume a mix of protein and carbs before and after training to maximize performance and kickstart the recovery process.
Prioritize Rest and Sleep: Adequate sleep is when muscle growth and repair happen; aim for 9-10 hours per night to support your training efforts.
Choose Whole Foods Over Processed: Minimize sugary snacks, fried foods, and processed items in favor of nutrient-dense, whole foods for better health and muscle development.

The Core Principles of a Muscle-Building Diet

For a 17-year-old aiming to build muscle, a structured nutrition plan is just as important as a dedicated training routine. A balanced approach focusing on macronutrients and timing is key.

Prioritize Lean Protein

Protein is essential for muscle growth and repair, providing amino acids for synthesis. Active teens may need 1.2 to 1.7 grams of protein per kilogram of body weight daily. Good sources include chicken, eggs, Greek yogurt, fish, and legumes.

Fuel with Complex Carbohydrates

Complex carbohydrates are the main energy source, crucial for fueling intense workouts by providing glucose stored as glycogen. Foods like brown rice, oats, and sweet potatoes ensure adequate energy and prevent muscle breakdown.

Don't Fear Healthy Fats

Healthy fats are vital for growth and activity, supporting hormone production necessary for muscle growth. Sources such as avocados, nuts, seeds, and oily fish offer sustained energy and brain support.

Stay Hydrated for Performance and Recovery

Water is fundamental for muscle function and recovery, as muscles are largely water. Proper hydration prevents fatigue and cramps, aiding nutrient delivery and temperature regulation. Increase water intake around workouts.

The Importance of Nutrient Timing

Timing meals around workouts can maximize muscle growth. A pre-workout mix of carbs and protein provides energy, while consuming protein and carbs within 30-60 minutes post-workout helps with glycogen replenishment and muscle repair.

Optimal Food Sources for Building Muscle

Here is a list of excellent food choices for a 17-year-old on a muscle-building journey:

Lean Proteins: Chicken breast, turkey, salmon, lean beef, eggs, Greek yogurt, cottage cheese, tofu, lentils, and beans.
High-Quality Carbohydrates: Oats, brown rice, quinoa, sweet potatoes, whole-wheat bread, whole-wheat pasta, fruits (especially berries and bananas), and vegetables.
Healthy Fats: Avocados, nuts (almonds, walnuts), seeds (chia, flax), nut butters, and olive oil.

Sample Day for a 17-Year-Old's Meal Plan

This is an example and should be adjusted based on individual needs and activity levels:

Breakfast: Scrambled eggs on whole-grain toast with avocado slices.
Mid-Morning Snack: Greek yogurt with berries and a handful of almonds.
Lunch: Grilled chicken breast salad with quinoa, mixed greens, chickpeas, and a lemon vinaigrette.
Pre-Workout Snack: Banana with a tablespoon of peanut butter.
Dinner: Baked salmon, brown rice, and steamed broccoli.
Evening Snack: Cottage cheese with sliced pineapple.

Common vs. Muscle-Building Friendly Food Choices

It can be helpful to visualize the difference between choices that hinder and those that support muscle growth.


Food Type	Common (Less Ideal)	Muscle-Building Friendly	Rationale
Carbs	White bread, sugary cereals, soda, candy	Oats, brown rice, sweet potatoes, whole-wheat bread	Complex carbs provide sustained energy and fiber, while simple sugars cause energy crashes.
Protein	Processed meats, fast food burgers, fried chicken	Grilled chicken, fish, lean beef, eggs, legumes	Lean protein sources have less saturated fat and are more efficient for muscle repair.
Fats	Fried foods, fatty cuts of meat, trans fats	Avocado, nuts, seeds, olive oil, oily fish	Healthy fats support hormone production and provide energy, unlike unhealthy fats.
Snacks	Chips, cookies, energy drinks	Greek yogurt, nuts, fruit, hard-boiled eggs	Healthy snacks provide sustained energy and essential nutrients, not empty calories.
Drinks	Soda, sugary sports drinks	Water, milk, natural fruit smoothies	Hydration is key; sugary drinks offer little nutritional benefit and can cause crashes.

The Role of Supplements: What's Safe for a 17-Year-Old?

A balanced diet usually suffices for teen muscle building. However, consult a healthcare professional before using supplements. Safe options may include protein powder to increase intake, creatine for muscle mass and training capacity, and multivitamins for nutritional gaps. Avoid risky substances like steroids.

The Critical Role of Rest and Recovery

Muscle growth happens during rest, especially sleep. Teens need 9-10 hours of sleep for repair and hormonal regulation. Adequate rest prevents injury and burnout. Diet, training, and sleep work together. Resources like KidsHealth.org offer further information.

Conclusion

Building muscle at 17 requires consistent effort and a balanced diet focused on lean protein, complex carbohydrates, healthy fats, and proper hydration. Strategic meal timing and sufficient rest are also crucial for supporting growth, performance, and overall health during adolescence.

Frequently Asked Questions

For a 17-year-old engaging in regular strength training, protein needs can be elevated. Aiming for 1.2 to 1.7 grams of protein per kilogram of body weight is a good range to support muscle growth and repair. A balanced diet with lean meats, eggs, and dairy can easily help achieve this goal.

While a balanced diet is ideal, some supplements are generally considered safe for teens if used appropriately. Whey protein powder can help meet daily protein needs, and creatine is widely accepted for increasing muscle mass. However, it is always best to consult with a doctor or registered dietitian before starting any supplement regimen to ensure it's appropriate for your individual needs.

Complex carbohydrates, such as brown rice, oats, sweet potatoes, and whole grains, are the best choice. They provide sustained energy to fuel intense workouts and replenish muscle glycogen stores, preventing fatigue and muscle breakdown.

Hydration is extremely important. Water is critical for muscle function, nutrient delivery, and temperature regulation. Even mild dehydration can negatively impact workout performance and recovery, so drinking plenty of water throughout the day is essential.

Before a workout, a mix of carbs and protein works well, such as a banana with peanut butter or a bowl of oatmeal. After a workout, a meal or shake with lean protein and carbs, like grilled chicken with brown rice or a protein shake with berries, will help with recovery.

While occasional treats are fine, a diet heavy in junk food (high in sugar, unhealthy fats, and processed ingredients) will hinder muscle-building progress. These foods are often high in empty calories and lack the essential nutrients needed for recovery, growth, and overall health.

Healthy fats are crucial for hormone production, including testosterone, which is essential for muscle growth and repair. They also provide a concentrated source of energy for sustained performance during training.