Fuelling Young Champions

When it comes to youth sports performance, many parents and coaches focus on training schedules, skill development, and rest — but one crucial piece of the puzzle often gets overlooked: nutrition. The right fuel doesn't just power performance; it supports growth, speeds recovery, and helps young athletes stay mentally sharp both on the field and in the classroom.

Here are key nutrition tips every young athlete — and their support team — should know.

1. Prioritize Whole Foods First

Young bodies thrive on real food. While sports drinks and protein bars are flashy, they shouldn’t replace whole, nutrient-dense meals. Focus on:

• Lean proteins (chicken, turkey, eggs, Greek yogurt)
• Complex carbohydrates (brown rice, oats, quinoa, sweet potatoes)
• Healthy fats (avocados, nuts, olive oil)
• Colourful fruits and veggies for vitamins, minerals, and antioxidants

👉 Tip: Build every meal around a protein source, a carb, and a colour.

2. Don’t Fear Carbs — They're Fuel

Carbs often get a bad rap, but for growing athletes, they’re essential. Carbohydrates are the body’s main source of energy, especially for high-intensity and endurance sports.

• Before practice/games: Focus on easy-to-digest carbs like fruit, toast, or rice.
• After activity: Replenish with complex carbs and protein for recovery.

3. Hydration Is Non-Negotiable

Dehydration can tank performance faster than anything. Water regulates body temperature, supports digestion, and maintains focus.

• Encourage kids to start hydrating early in the day
• Send a reusable water bottle to school and practice
• Use electrolyte drinks (not sugary sports drinks) when sweat loss is high

👉 Watch for signs of dehydration: dry mouth, fatigue, and headaches.

4. Time Nutrition Around Training

When and what young athletes eat before and after activity matters.

• 1–2 hours before activity: A balanced meal with carbs and protein
• 30–60 minutes before: A small, carb-heavy snack (banana, granola bar)
• Within 30 minutes post-activity: Protein + carbs for recovery (chocolate milk, turkey sandwich, or a smoothie)

5. Don’t Skip Breakfast

Mornings are hectic, but skipping breakfast can lead to energy crashes and poor concentration at school and practice. Easy options include:

• Overnight oats with fruit
• Eggs and toast
• Greek yogurt with granola

6. Recovery Happens in the Kitchen Too

Rest days aren’t a break from nutrition. In fact, eating well during recovery days helps:

• Repair muscles
• Refuel energy stores
• Support immune health

Even when they’re not training, youth athletes should keep meals consistent and balanced.

7. Avoid the Supplement Trap

Most youth athletes do not need supplements. In fact, many are unregulated and unnecessary when the basics are covered.

👉 Focus on real food first. Supplements should only be considered with guidance from a professional.

Final Thoughts

Nutrition for youth athletes doesn’t need to be complicated. The goal is to build strong habits, support long-term development, and create a healthy relationship with food.

And remember — the best-performing athletes aren’t just training hard; they’re recovering smart and fueling right.