Nutrition Tips For Young Athletes (6th

Table of Contents

As a professional athlete, one of my biggest advantages has been my dedication to understanding and using nutrition to enhance my performance.

While I haven’t always done everything perfectly, I’ve valued nutrition and consistently put effort into fueling my body for years.

This commitment has undoubtedly paid off, contributing to a longer, more successful career and enabling me to compete at a high-level year after year.

Fueling the bodies of young athletes is about more than just eating three meals a day—it’s about understanding how nutrition directly impacts their performance, recovery, and growth.

Studies show that young athletes may require up to 1.5 to 2 times more calories than their non-athlete peers to support both their training and normal growth spurts (Kerksick et al., 2018).

For athletes in 6th to 9th grade, meeting these heightened demands while managing a busy schedule of school, sports, and social activities can be daunting.

However, incorporating small, nutrient-dense snacks like a handful of trail mix or a banana with nut butter between meals can help bridge the gap, ensuring steady energy levels and optimal performance.

With the right strategies, these athletes can establish habits that support lifelong health and success.

What is Sports Nutrition & Why is it Important?

Sports nutrition is the specialized field of nutrition that focuses on optimizing dietary intake to enhance athletic performance, support recovery, and promote overall health.

For young athletes, sports nutrition involves tailoring their diet to meet the increased energy demands of growth, training, and competition.

It emphasizes a balance of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), hydration, and proper meal timing to fuel their active lifestyle.

Adolescents in this age group are at a critical stage of development where proper nutrition is vital for both athletic performance and overall growth.

By prioritizing sports nutrition, young athletes can achieve peak performance, maintain their health, and build a strong foundation for lifelong wellness.

Here’s why sports nutrition is particularly important:

1.) Supporting Growth and Development

During adolescence, bodies are undergoing rapid changes, including muscle growth, bone development, and hormonal shifts.

Adequate nutrition ensures that young athletes have the energy and nutrients needed to grow while meeting the physical demands of their sports (Purcell, 2013).

2.) Maximizing Athletic Performance

Sports nutrition helps young athletes perform at their best by providing the fuel their bodies need.

3.) Improving Recovery and Reducing Injury Risk

Proper post-workout nutrition accelerates recovery by replenishing glycogen stores and repairing muscle tissue.

Additionally, a nutrient-rich diet helps strengthen bones, ligaments, and muscles, reducing the likelihood of injuries (Turnagol et al., 2021).

4.) Establishing Healthy Habits for Life

Introducing young athletes to sports nutrition fosters a positive relationship with food and teaches them the importance of balanced eating.

These healthy habits can carry into adulthood, promoting long-term health and well-being.

5.) Preventing Nutrition-Related Issues

Inadequate nutrition can lead to problems like energy deficiencies, fatigue, poor focus, and even conditions like the Female Athlete Triad (Cabre et al., 2022).

Sports nutrition ensures that young athletes maintain the energy balance necessary to support their overall health and athletic goals.

Macronutrient Analysis: The Building Blocks of Peak Performance

Macronutrients—proteins, carbohydrates, and fats—are the foundational components of any diet, but for young athletes, they take on an even greater significance.

Each macronutrient plays a unique role in fueling performance, aiding recovery, and supporting the rapid growth experienced during adolescence.

Understanding how to balance these nutrients can help young athletes meet the physical demands of their sport while ensuring their bodies develop properly.

By focusing on nutrient-dense sources of macronutrients, young athletes can optimize their performance and build a sustainable approach to nutrition.

Proteins: Recovery and Growth

Protein is vital for repairing and building muscle tissue, particularly during adolescence, when growth is at its peak. It also supports a strong immune system, which is essential for young athletes exposed to physical and mental stress.

Research suggests young athletes need about 1.2–2.0 grams of protein per kilogram of body weight daily to meet these needs.

Lean protein sources such as chicken, turkey, fish, eggs, beans, lentils, and Greek yogurt are ideal. Aiming for 20–30 grams of protein per meal or snack helps maximize muscle recovery and growth after training or competition.

Pro Tip: Incorporate high-protein snacks like a hard-boiled egg or a handful of edamame for a quick protein boost during your day.

Carbohydrates: The Main Energy Source

Carbohydrates are the body’s primary energy source, especially for high-intensity activities like running, basketball, or soccer.

They replenish glycogen stores in the muscles, enabling young athletes to maintain energy levels throughout training and recover efficiently.

Complex carbohydrates, such as oatmeal, quinoa, sweet potatoes, and whole-grain bread, provide long-lasting energy and essential nutrients. For quick energy, simple carbs like bananas, apples, dried fruit, or a granola bar are excellent pre-workout choices.

Pro Tip: For prolonged activities, pack carb-rich snacks like a whole-grain sandwich or trail mix to stay fueled during breaks or downtime.

Fats: Sustained Energy and Hormonal Health

Fats are often misunderstood but play a critical role in providing long-term energy, supporting brain function, and regulating hormones.

Healthy fats from sources like avocados, nuts, seeds, fatty fish, and olive oil help young athletes sustain their energy levels during prolonged exercise and aid in the absorption of fat-soluble vitamins (A, D, E, and K).

Avoid trans fats and overly processed foods, as these can interfere with performance and overall health.

Pro Tip: Eat avocado toast regularly, add a tablespoon of nut butter to a smoothie, or drizzle olive oil over roasted vegetables to boost healthy fat intake while enhancing flavor.

Micronutrient Needs: Why It Is Crucial for Young Athletes to Consume a Nutrient-Dense Diet

While macronutrients provide energy, micronutrients—vitamins, minerals, and phytonutrients—are essential for young athletes to achieve peak performance, recover effectively, and support overall growth and development.

These nutrients play critical roles in energy production, bone health, muscle function, immune resilience, and more.

A nutrient-dense diet is key to meeting these needs and building a foundation for lifelong health.

By focusing on a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats, young athletes can reduce the risk of deficiencies that could hinder their health and athletic success while fostering habits for long-term well-being.

Understanding RDAs, Upper Intake Levels, and Minimum Acceptable Intakes for Nutrients

Nutritional needs are defined by guidelines to ensure adequate intake while avoiding excesses. These benchmarks help determine how much of each nutrient is necessary for optimal health, particularly for young athletes.

Recommended Dietary Allowances (RDAs): RDAs represent the average daily amount of a nutrient that meets the needs of nearly all (97–98%) healthy individuals in a specific age and gender group. They act as a target for daily nutrient consumption. For example, the RDA for calcium for teens aged 9–18 is 1,300 mg per day, crucial for bone growth during adolescence.
Upper Tolerable Intake Levels (ULs): ULs indicate the maximum daily amount of a nutrient that is unlikely to cause adverse health effects. Exceeding this level, particularly through supplements, can lead to toxicity. For example, consuming too much vitamin A can cause liver damage and other health issues.
Minimum Acceptable Intake (AI): When RDAs aren’t available, AIs are set as an estimate to ensure adequate consumption of nutrients. For example, the AI for potassium for teens is 3,000–3,800 mg/day, supporting muscle contraction and cardiovascular health.

Risks of Underconsuming Nutrients

Failing to meet the RDAs or AI for key nutrients can have significant consequences, particularly for young athletes:

Calcium and Vitamin D: Insufficient intake can lead to weak bones, increasing the risk of fractures and long-term issues like osteoporosis.
Iron: Iron deficiency, particularly common in female athletes, can result in anemia, causing fatigue, reduced endurance, and poor recovery.
Magnesium and Zinc: Low intake can impair muscle function, recovery, and immune health, making athletes more susceptible to injuries and illness.

Underconsumption can hinder athletic performance, slow recovery, and interfere with the normal growth and development critical during adolescence.

A diet focused on nutrient-dense whole foods is typically sufficient to meet the needs of most young athletes.

Whole foods provide a balanced mix of vitamins, minerals, and phytonutrients, as well as fiber and energy necessary for growth and performance. For example:

Dairy or fortified alternatives supply calcium and vitamin D.
Lean proteins and legumes offer iron and zinc.
Fruits and vegetables deliver a wide variety of vitamins and antioxidants.
Whole grains, nuts, and seeds provide magnesium, B vitamins, and other essential nutrients.

By consuming a diverse and colorful diet, athletes can meet their RDAs without relying on supplements.

For instance, incorporating meals like grilled chicken with quinoa and steamed broccoli or snacks like Greek yogurt with berries ensures nutrient adequacy.

Key Vitamins for Young Athletes

Vitamins are essential for maintaining bodily functions that directly impact an athlete’s performance, recovery, and overall health.

They support everything from energy production to immune defense, making them critical for young athletes during growth and physical development.

Vitamin D: This vitamin is crucial for bone health, as it helps the body absorb calcium effectively. Deficiency in vitamin D can weaken bones and increase the risk of fractures, which is particularly concerning for growing athletes. Since vitamin D is primarily obtained through sunlight, athletes who train indoors or live in less sunny climates should consider fortified foods like milk, orange juice, or cereals, or even supplementation under a doctor’s guidance.
Vitamin C: Known for its immune-boosting properties, vitamin C also plays a key role in collagen production, which supports connective tissue and aids in muscle and ligament repair. Foods like citrus fruits, strawberries, and bell peppers are rich in vitamin C and help athletes recover from the physical stress of intense training.
B Vitamins: These include B6, B12, and folate, which are essential for energy metabolism, red blood cell production, and reducing fatigue during strenuous activity. They help the body convert food into usable energy and support oxygen transport. B vitamins are found in lean meats, eggs, dairy, whole grains, and leafy greens.

Ensuring young athletes eat a variety of fruits, vegetables, dairy products, and fortified cereals will help them meet their daily vitamin requirements, promoting optimal health and performance.

Essential Minerals for Growth and Performance

Minerals are just as vital as vitamins, offering specific benefits for muscle function, oxygen transport, and bone health.

For young athletes, these nutrients support growth and protect against deficiencies that could hinder performance or increase injury risk.

Calcium and Magnesium: These minerals are the backbone of strong bones and are crucial during adolescence when bone growth peaks. Magnesium also supports muscle contractions and helps prevent cramps. Dairy products, fortified plant milks, leafy greens, nuts, and seeds are excellent sources of these minerals.
Iron: Iron is essential for producing hemoglobin, which transports oxygen in the blood. Without sufficient iron, young athletes may experience fatigue, weakness, and reduced endurance. This is especially common in female athletes due to menstrual blood loss. Iron-rich foods include lean meats, spinach, legumes, and iron-fortified cereals. Pairing these with vitamin C-rich foods, like oranges or strawberries, enhances iron absorption.
Zinc: This mineral supports immune health, tissue repair, and wound healing—all critical for athletes recovering from intense training or minor injuries. Zinc is found in lean meats, shellfish, seeds, nuts, and whole grains.

Incorporating a variety of whole foods ensures that young athletes get a balanced intake of these essential minerals, promoting sustained performance and growth.

Phytonutrients

Phytonutrients are natural compounds in plant-based foods that go beyond basic nutrition, offering a range of health benefits.

They act as antioxidants, reduce inflammation, and support recovery, making them a valuable addition to an athlete’s diet.

Antioxidants: Phytonutrients like flavonoids and carotenoids protect the body from oxidative stress caused by intense exercise, which can lead to muscle fatigue and inflammation.
Anti-Inflammatory Properties: Compounds like anthocyanins, found in berries, and beta-carotene, found in carrots and sweet potatoes, help reduce inflammation and promote faster recovery.

Eating a diverse array of colorful fruits and vegetables—like spinach, kale, bell peppers, carrots, and berries—ensures that young athletes receive these protective compounds.

A “rainbow diet” not only enhances recovery but also contributes to overall health by reducing the risk of chronic diseases later in life.

By emphasizing phytonutrient-rich foods, young athletes can gain an edge in recovery and performance, while also fostering long-term well-being.

Meal Structure and Timing: Fueling for Success

Proper meal structure and timing are essential for young athletes to perform at their best. Strategic nutrition not only ensures they have the energy to compete but also aids in recovery and supports overall growth.

Balancing meals and snacks throughout the day can help young athletes sustain energy levels, stay focused, and maximize the benefits of their training.

Understanding when and what to eat before, during, and after activity provides a competitive edge while fostering a healthy relationship with food.

Balanced Meals and Snacks

Balanced meals are the cornerstone of an athlete’s diet, offering the right mix of macronutrients—proteins, carbohydrates, and healthy fats—to meet their energy and recovery needs.

Each meal should include these elements to provide sustained energy, repair muscle tissue, and support overall well-being.

For instance, a meal like grilled chicken (protein), quinoa (carb), and roasted vegetables with olive oil (healthy fat) delivers a nutrient-packed foundation for performance and growth.

Snacks play a vital role, especially for athletes juggling busy schedules or tackling long training sessions.

Nutrient-dense, portable options like a banana with peanut butter, trail mix, or a smoothie made with Greek yogurt, berries, and spinach can help bridge gaps between meals and maintain steady energy levels throughout the day.

The Role of Treats in a Healthy Diet

While whole-food balanced meals should form the majority of an athlete’s diet, it’s important to make space for treats and foods that aren’t necessarily “healthy.”

Athletes, particularly young ones, burn a significant amount of calories and may need extra fuel.

More importantly, fostering a healthy relationship with food means recognizing that it’s okay to enjoy tasty treats from time to time.

Whether it’s pizza after a game, an ice cream cone on a hot day, or a favorite snack, allowing these indulgences can prevent feelings of restriction or guilt around eating.

The key is to enjoy them in moderation and maintain confidence in returning to your regular balanced meals the majority of the time.

A healthy mindset includes knowing that food is about more than just nutrition—it’s also about enjoyment and culture.

Pro Tip: Plan and prep meals ahead of time to avoid relying on processed or fast food during hectic days. For balance, pack bento boxes with proteins, carbs, veggies, and even a small treat like a cookie or piece of chocolate. This approach ensures you’re fueling your body while allowing space for enjoyment, creating a sustainable and positive approach to nutrition.

Pre-Workout Nutrition

Pre-workout nutrition is about providing the body with quick-digesting carbohydrates to fuel muscles and maximize performance.

Carbs are the primary energy source for high-intensity sports, making them the ideal focus for a pre-exercise snack.

Fruits like bananas, oranges, or apples are excellent options, offering simple sugars that are quickly absorbed and ready to power muscles.
For convenience, sports nutrition bars or gels can also deliver concentrated carbs without burdening the digestive system, making them perfect for athletes on the go.

Digestion naturally redirects blood flow to the stomach and intestines, taking it away from the muscles. This diversion can limit oxygen and nutrients available for muscle function, negatively impacting performance.

To avoid this, it’s crucial to stick to foods that digest quickly and easily, allowing blood flow to remain focused on working muscles.

Young athletes should consume primarily carbs 30–60 minutes before activity to keep their stomachs comfortable and their muscles energized.

Avoid heavy, high-fat, or protein-rich foods pre-workout, as these slow digestion and can lead to sluggishness during activity. Choosing the right pre-workout snack ensures sustained energy and optimal performance.

Pro Tip: Have a backup plan for pre-workout snacks. Keep portable options like dried fruit or a small sports gel in your bag for times when you’re running late or have limited access to fresh food.

Intra-Workout Nutrition: Boosting Energy and Performance

For workouts lasting over 60 minutes, intra-workout nutrition helps maintain energy, hydration, and performance.

Athletes in endurance sports, team activities, or high-intensity training often benefit from replenishing glycogen stores, electrolytes, and even amino acids to prevent fatigue, muscle cramps, and performance drops.

Athletes should consider an intra-workout boost if their sessions:

Last over an hour.
Require sustained, high-intensity efforts.
Occur in hot or humid conditions with significant sweat loss.

Key Components of Intra-Workout Nutrition

Carbohydrates: Replenish glycogen and provide quick energy. Products like Momentous Fuel use a 3:1 glucose-to-fructose ratio to deliver sustained energy without stomach discomfort or blood sugar crashes.
Electrolytes: Sodium, potassium, and magnesium prevent dehydration and muscle cramps.
Amino Acids: EAAs or BCAAs support muscle repair during prolonged or intense workouts.

Here are a few reasons why I believe Momentus Fuel is the best intra-workout nutrition drink for athletes:

Sustained Energy: Low-glycemic carbs like isomaltulose prevent crashes.
Optimal Hydration: Electrolytes replace key minerals lost in sweat.
Gentle Digestion: The glucose-fructose blend maximizes absorption and reduces GI distress.

If you decide to try Momentus Fuel, you can use my coupon code KEMPFITNESS20 to take 20% off your order.

Athletes can mix one scoop with water and sip every hour during longer workouts to improve endurance and recovery.

Practical Tips

Start Early: Begin sipping 30–45 minutes into the session.
Customize: Adjust portions for sweat rates or intense energy needs.
Prioritize Taste and Comfort: Choose easily digestible options like Momentous Fuel to ensure adherence.

Intra-workout nutrition is a game-changer for athletes aiming to sustain energy, stay hydrated, and recover effectively during extended training sessions.

Post-Workout Recovery

Post-workout nutrition is crucial for youth athletes to replenish energy stores, repair muscle tissue, and recover effectively.

Exercise depletes muscle glycogen and stresses muscles, so consuming the right nutrients within 30 minutes post-activity is essential.

Carbohydrates are critical for restoring glycogen levels, while protein supports muscle repair through muscle protein synthesis (MPS).

A carb-to-protein ratio of approximately 3:1 works well, with options like chocolate milk offering a convenient and balanced recovery snack.

Supplements, while not always necessary, can fill gaps when whole food options are impractical, especially plant-based protein powders that combine rice and pea protein for a complete amino acid profile.

When choosing protein sources, both plant and animal options have benefits.

Dairy and eggs are complete proteins ideal for muscle repair, while plant-based proteins provide additional fiber and antioxidants that support overall health.

For the best results, aim for variety to maximize recovery and nutrient intake.

Quick carb sources: Bananas, berries, whole-grain toast, or oats.
Easy protein options: Chocolate milk, Greek yogurt, or protein shakes.

Hydration also plays a vital role in recovery.

There are a lot of hydration tips for young athletes to be conscious of, but the primary rule is to encourage water intake immediately post-exercise and consider healthier electrolyte-replenishing sports drinks like Prime Hydration or Gatorade Fit after prolonged or intense activity.

Although you might be surprised to hear it, I believe Prime Hydration is good for kids and one of the best sports drinks because it contains minimal calories and a quality electrolyte content.

Pair a quality recovery snack with a balanced meal within 2–3 hours to fully restore energy levels and support growth, ensuring young athletes are ready to perform their best.

Pro Tip: A well-constructed post-workout smoothie can pack everything a young athlete needs: carbs from fruits like bananas and blueberries, protein from a safe, nutrient-rich protein powder, and added nutrients from greens, flaxseeds, or a splash of almond milk.

Smoothies are another excellent choice, providing quick, nutrient-dense fuel. A blend of a healthy protein powder (even 1/2 serving), such as Garden of Life Organic Vegan Sport Protein Powder, with bananas, berries, spinach, and almond milk, delivers both macronutrients and essential vitamins.

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Follow this snack with a balanced meal within 2–3 hours to ensure full recovery and sustained energy.

Energy Balance Equation: The Key to Weight Management, Sustained Growth and Performance

Energy balance—the relationship between calories consumed and expended—is key for young athletes to grow, perform, and recover effectively.

Their energy needs are influenced by training demands, natural growth, and overall health goals.

Maintaining the right balance ensures their bodies have enough fuel to thrive without the risks of under- or over-nutrition.

Understanding Energy Balance

Energy balance depends on:

Calories In: Energy from food and beverages.
Calories Out: Energy used through metabolism, physical activity, and digesting food.
Net Energy Balance: The difference between intake and expenditure determines whether the body maintains, gains, or loses weight.

For young athletes, the goal is not just weight management but ensuring adequate energy to meet growth and activity needs.

Muscle Gain vs. Fat Loss

Muscle Gain: A moderate caloric surplus supports muscle repair and growth without excessive fat gain. Prioritize nutrient-dense foods like lean proteins, complex carbs, and healthy fats. Add meals such as grilled chicken with quinoa and avocado or smoothies with protein powder, oats, and fruit.
Fat Loss: A caloric deficit should be mild and sustainable, achieved by reducing high-calorie, low-nutrient foods while maintaining balanced, satisfying meals. Avoid excessive deficits to protect growth and recovery.

The Role of Energy Balance in General Health & Wellness

Maintaining energy balance is essential for supporting the overall health of young athletes.

Proper fueling provides the body with the energy and nutrients needed for growth, immune function, and recovery from training.

Consistently meeting energy needs ensures the body operates efficiently, preventing chronic fatigue, injury, and nutrient deficiencies that can hinder performance and development.

Prioritizing balanced meals and snacks helps young athletes thrive both on and off the field.

Why You Need to Avoid Weight Cycling

Weight cycling—rapidly losing and regaining weight—can take a serious toll on a young athlete’s body and future health.

This harmful cycle puts stress on your metabolism, weakens your bones, and can lead to hormonal imbalances that not only affect your performance but also increase the risk of injuries and long-term health problems.

Extreme diets or drastic changes in weight aren’t worth the risks they bring.

Your body needs consistent care and fueling to grow, recover, and perform at its best. Instead of chasing quick results, focus on gradual, steady changes that fit naturally into your life.

Pay attention to your body—adjust your food intake to match your training intensity, and honor your hunger cues.

These sustainable habits will help you maintain a healthy weight, support your athletic goals, and set you up for long-term success, both on and off the field. Your health is your greatest asset, so treat it with patience and care.

Female Athlete Triad

The Female Athlete Triad is a health condition that can affect girls who participate in sports, particularly during adolescence.

This triad includes three interconnected components:

Energy Deficiency (not eating enough to meet energy demands)
Menstrual Dysfunction (irregular or missed periods)
Weakened Bone Health (low bone density or an increased risk of fractures).

Young female athletes are especially vulnerable due to the physical demands of their sport combined with societal pressures to maintain a certain appearance.

Energy deficiency often occurs when girls don’t consume enough calories to fuel their training and growth. This imbalance disrupts hormonal regulation, leading to menstrual irregularities, which are a key warning sign.

Over time, insufficient energy intake can also weaken bones by limiting calcium and vitamin D absorption, increasing the risk of stress fractures or long-term bone issues like osteoporosis.

The best way to prevent the Female Athlete Triad is through proper nutrition and a balanced approach to eating.

Girls need to ensure they’re eating enough to support both their activity levels and the natural demands of growth and development.

Parents, coaches, and trainers can help by fostering a supportive environment that emphasizes performance and health over body image, encouraging regular meals, snacks, and open conversations about nutrition.

Risks of Overly Restrictive Diets

Overly restrictive diets during adolescence can seriously impact physical development and long-term health.

Growth phases are times of rapid physical change, requiring a steady intake of calories, vitamins, and minerals to support bone growth, muscle development, and hormonal balance.

When young athletes cut calories too drastically or eliminate entire food groups, they risk nutrient deficiencies that can hinder their performance and compromise their health.

For example, inadequate protein intake can impair muscle recovery, while insufficient calcium and vitamin D can weaken bones.
Restricting carbohydrates can leave athletes without the energy they need to train and perform at their best.

These deficits are particularly concerning during adolescence, as growth and development depend on consistent, balanced nutrition.

A healthier approach is to emphasize nutrient-dense foods—like fruits, vegetables, whole grains, lean proteins, and healthy fats—while allowing room for occasional treats.

This not only ensures that athletes meet their nutritional needs but also helps them maintain a positive relationship with food.

Restrictive diets can lead to a cycle of deprivation and overeating, as well as emotional stress around eating.

Tips for Maintaining Energy Balance

Prioritize Regular Meals: Eat three balanced meals and 2–3 snacks daily.
Match Activity Levels: Adjust intake for training intensity or rest days.
Focus on Nutrient-Dense Foods: Choose whole foods like lean proteins, whole grains, fruits, and vegetables.
Listen to Hunger Cues: Avoid skipping meals to prevent overeating later.
Avoid Fad Diets: Steer clear of extreme restrictions that can harm growth and performance.

By maintaining energy balance through thoughtful fueling, young athletes can achieve their goals sustainably, ensuring optimal performance, recovery, and lifelong health.

Supplements for Athletic Performance

Although there are several supplements for athletic performance that adult athletes can use to gain an edge on their competition, encouraging healthy eating habits focused on whole foods provides the best assurance of meeting nutrient needs, optimizing athletic performance, and supporting long-term health.

Supplements should only fill specific gaps, and even then, they must be used judiciously under professional guidance.

Stick to whole, minimally processed foods to ensure natural nutrient synergy and additional benefits like fiber and antioxidants.
Avoid excessive supplementation, which can lead to exceeding ULs and causing toxicity or other health issues.
Trust that a balanced, nutrient-dense diet is generally enough to meet daily requirements without the need for additional products.

For young athletes, a well-balanced diet typically provides all the necessary nutrients for growth and performance.

However, in certain situations, specific supplements may be beneficial.

Nutrient Deficiencies: If a young athlete has a diagnosed deficiency (e.g., iron or vitamin D), targeted supplementation under medical supervision can help restore optimal levels.
Inadequate Dietary Intake: Athletes with dietary restrictions (such as vegetarians or those with food allergies) might find it challenging to meet nutrient needs through food alone. In such cases, supplements like vitamin B12 or calcium may be appropriate.
High Energy Demands: During periods of intense training, some athletes may struggle to consume sufficient calories and nutrients. Protein supplements can be a convenient way to support muscle repair and recovery.

Common Supplements

Protein Powders: While whole foods are the best protein sources, protein powders can be useful when dietary intake is insufficient. It’s crucial to choose high-quality products free from harmful additives. However, many experts suggest that young athletes can meet their protein requirements through a balanced diet without the need for supplementation.
Creatine: Commonly used to enhance muscle mass and performance, creatine’s safety and efficacy in adolescents are not well-established. Organizations like the American Academy of Pediatrics advise against its use in individuals under 18.
Multivitamins: For athletes with limited diets, a daily multivitamin can help fill nutritional gaps. However, it’s important to avoid excessive intake, as high doses of certain vitamins and minerals can be harmful.

Safety and Regulation

Dietary supplements are not regulated as stringently as medications, which can lead to concerns about their purity and labeling accuracy.

Some products may contain banned substances or contaminants, posing health risks to consumers.

To ensure safety and quality, it’s crucial to select supplements that have undergone third-party testing.
One reliable certification to look for is the NSF Certified for Sport® mark, which indicates that the product has been tested for harmful levels of contaminants and verifies that it contains the ingredients listed on the label and nothing else.

By choosing NSF-certified supplements, consumers can have greater confidence in the safety and accuracy of the products they use.

Recommendations for Young Athletes

Prioritize Whole Foods: Consume a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats to naturally obtain necessary nutrients.
Consult Professionals: Before starting any supplement, consult with a healthcare provider or registered dietitian to assess individual needs and ensure safety.
Be Skeptical of Performance Claims: Many supplements marketed to enhance performance lack scientific support and may pose health risks. Focus on proper training, nutrition, and rest as the foundation for athletic improvement.

While certain supplements can be beneficial in specific scenarios, most young athletes can meet their nutritional needs through a well-balanced diet.

Education on proper nutrition and cautious consideration of supplementation can help support both health and athletic performance.

Whole Foods vs. Supplements

Whole foods should be the cornerstone of any young athlete’s diet, as they provide a comprehensive nutrient profile along with fiber, antioxidants, and other health-boosting compounds.

Foods like whole grains, nuts, seeds, lean proteins, and dairy or fortified alternatives are nutrient powerhouses.

Supplements can fill specific gaps but should be used cautiously. For example:

Multivitamins: Can support athletes with dietary restrictions or those who struggle to meet their needs through food alone.
Iron or Vitamin D Supplements: May be recommended for diagnosed deficiencies but should be taken under medical guidance.

However, a food-first approach is always preferred to ensure a balanced, natural intake of nutrients.

Mindset Towards Food: Building a Positive Relationship

The way young athletes view food can significantly influence their performance, mental well-being, and long-term health.

Developing a positive, healthy mindset around nutrition helps athletes optimize their energy levels, recover efficiently, and maintain a sustainable relationship with eating.

Nutrition as Fuel

Young athletes should understand that food is the fuel their bodies need to perform at their best, recover effectively, and grow.

Viewing food as a tool for nourishment and energy—rather than something to control—shifts the focus to functionality and strength.

For example:

Carbohydrates power muscles for training and competition.
Proteins repair and rebuild muscle tissue.
Fats provide sustained energy and support hormones.
Micronutrients like iron and calcium enhance endurance, bone strength, and recovery.

Athletes must understand that enjoying meals and snacks is part of the fueling process and that occasional treats are not “bad,” but can fit into a balanced diet.

This removes guilt or stress around eating and encourages them to focus on what their bodies need for performance and health.

Fostering a Healthy Relationship with Food

Listen up, athletes: learning to see food as your fuel is one of the best things you can do for your game—and for your health. By focusing on balanced meals, staying hydrated, and using smart strategies to stay fueled during busy days, you’ll be energized, focused, and ready to crush it every time you step on the field, court, or track.

The key is to have a positive mindset about food. This doesn’t mean being perfect or following strict rules; it’s about finding balance and being flexible. Here are some principles to keep in mind:

Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, stop when you’re satisfied, and notice how the food you eat affects your energy and performance. Over time, you’ll learn how to fuel your body for your best results.
Focus on Performance, Not Appearance: Yes, body composition and weight can influence your athletic abilities, but your goals should always be ability-driven, not based on appearance. As an athlete, your success comes from how strong, fast, and skilled you are—not how you look. Your energy should go into developing your performance, like improving your speed, endurance, strength, or technical skills, rather than focusing on the mirror or the scale. By keeping your goals rooted in your abilities, you’ll not only perform better but also maintain a healthier mindset about your body.
Stop Labeling Foods as “Good” or “Bad”: All foods can have a place in your diet. Instead of thinking of treats as “bad,” think about how they fit into your overall eating plan. Some foods are great for energy and recovery, while others are just fun—and that’s okay.
Stay Away from Extreme Diets: Restrictive diets or skipping meals can harm your performance and health. If you’re ever feeling pressured about your diet, talk to someone you trust—like a coach, parent, or dietitian.

Remember, long-term health and athletic success come from balance, not perfection.

Fueling your body is about meeting its needs, not trying to fit into a specific mold.

Take pride in how you care for yourself, and don’t forget to enjoy the journey.

After all, food is more than fuel—it’s also about connection, enjoyment, and celebrating your hard work.

Actionable Tips for Busy Young Athletes

Young athletes often are packed with school, practice, games, and everything else.

Finding time to eat well can be tough, but with a few simple strategies, you can stay fueled without sacrificing nutrition or convenience.

Here’s how you can stay on top of your game:

Grab-and-Go Snacks for Energy: Keep snacks handy that you can eat on the move. Trail mix, string cheese with fruit, whole-grain crackers and hummus, or a protein-packed smoothie are all great options. These snacks give you a balanced mix of macronutrients to keep your energy steady between meals or during long days.
Stay Hydrated: Carry a water bottle everywhere, and sip consistently throughout the day—not just when you’re working out. For long practices or games, consider an electrolyte drink to replace fluids and sodium you lose through sweat. Hydration is key to keeping you sharp and performing your best.
Prep in Advance: Take a little time at the start of the week to batch-cook meals and portion out snacks. Grill some chicken, roast veggies, and cook a big batch of rice or quinoa to mix and match into meals you can grab quickly. Portion snacks like yogurt, nuts, or cut-up fruit into containers so they’re ready to go when you are.

By planning ahead and keeping simple, nutritious options on hand, you’ll stay fueled, energized, and ready to crush whatever comes your way—on and off the field.