Snapshot of basic information for Teens, including vitamin, calorie, protein requirements to support growth and maturation:
http://www.whfoods.com/genpage.php?tname=specialneed&dbid=6
Healthy Diet/Nutrition for Teen Athletes:
http://kidshealth.org/en/teens/eatnrun.html
Protein and the Teen Athlete (convenient chart):
https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/Protein-for-the-Teen-Athlete.aspx
FITNESS
5 ways to Help Unfit Teens Get Moving:
https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/Protein-for-the-Teen-Athlete.aspx
Fitness Benefits for Teens (with links to 7 Most Effective Exercises, an Exercise and Fitness Quiz):
https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/Protein-for-the-Teen-Athlete.aspx
How Long Should Teenagers Exercise? (in depth article addressing cardio, strength and importance of implementing a generally healthy lifestyle for teens):
http://www.livestrong.com/article/435478-how-long-should-teenagers-exercise/