Oops, I wrote another book. So sorry! Hopefully you something in here helpful
Just a couple ideas. My dd runs in the 18-22% range in weight so we are always trying to get her enough fuel. She upped her practice hours this year too, but she is just 9 so no puberty type things yet. She also doesn't like to eat much after practice. Here are some things that I have found work well.
I try to get a full balanced meal into her before practice. I know that this can be a tough one. We have an hour between school and gym and we spend it in the car so we had to get creative.
I bought one of these. It's awesome. A little spendy but worth it. It is wide so easy to eat out of and keeps things really hot for a long time. No spills but need to hand wash.
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She likes things like chicken and rice, mashed potatoes and gravy, bbq pulled pork with cut up veggies, yakisoba noodles with chicken and veggies, left over stirfry, steak and noodles etc.
I also found a container for salads (has a salad dressing container and separate spaces for stuff to keep the lettuce/veggies crisp) and she likes chicken with salad (lettuce, carrots, snap peas, cucumber etc). I put some nuts and olives and some croutons in.
She eats right away so that she has ample time to digest.
We also found that the right snack during practice makes a big difference. Her current favorite is dried fruit (cranberries, mangoes, pineapple etc) and a couple of dark chocolate covered almonds.
For after practice we vary it by what she feels like. She doesn't typically eat with the rest of us as she gets home late and she doesn't usually want a full meal. She likes chocolate milk and then she will have some cheese and lunchmeat (we have access to really good stuff, not packaged crud) and fruit.
She also likes a roast beef sandwhich with some au ju or I make these meatballs that are about half veggies that she loves. She will do a few of these and some buttered pasta with salad or carrots or fruit.
Really, I just try to keep it real food as much as possible. I think about the before, during and after practice food as one large meal and try to make sure she has a good balance over those three mini meals with the right energy food at the right time.
We have a rule that on gym days she keeps the processed food and sugars to a minimum. The worst would be a birthday party at school and she would eat a big cupcake at 3pm and then have to go work out. That was a nightmare so we worked out that she could take a bite or two and then wrap it up to eat after practice. Not always the most fun idea for a kid, but a couple of times almost passing out in the middle of conditioning and she realized I might be onto something.
On her days off, I let her eat pretty much what she wants. If she wants sugary things or fast food (on rare occasion) or big meals out, we do them on her off days whenever possible and I don't hassle her about it. She works really hard and deserves a treat.
