Over 45 million children and teens are currently participating in organized sports—and that’s something to celebrate. Alongside all the benefits of youth athletics, though, there’s an important piece that often gets overlooked: nutrition quality and meeting the unique nutrient needs of young athletes.
Unfortunately, many children and teens are falling short of national nutrition recommendations while overconsuming added sugars, sodium, and highly processed foods. At the same time, exposure to unrealistic messaging—especially on social media—has led some young athletes to develop disordered eating behaviors, fueled by the misconception that being thinner leads to better performance.
Most people understand that nutrition plays a role in athletic performance—but what’s often underestimated is just how critical diet quality is during this stage of life. Youth and teen athletes have increased energy demands, not only from their sport, but also from growth and development. A stronger understanding of sports nutrition can support both their current performance and their long-term health.
As a mom of two very active kids who play year-round competitive sports, I see this firsthand. Like many parents, I juggle tight schedules—trying to get something nutritious on the table between school and practice, or managing long weekends filled with games and tournaments. At the field, I often notice the same pattern: frequent trips to the snack bar and a steady stream of processed snacks, sweets, and sports drinks—even among very young athletes.
I believe it is critical to learn healthy eating patterns early in life to support a positive relationship with food and lifelong health.
Dietary habits developed in childhood often carry into adolescence and adulthood. That’s why establishing a strong foundation early matters—not just for performance, but for overall well-being.
The Need for Improvement
For athletes, food is more than just something to eat—it’s fuel. It supports training, enhances performance, and helps the body recover efficiently. Understanding how nutrition impacts the body can be a true game changer.
Why does this matter so much? Because knowing how to:
Build balanced meals from all food groups
Time pre- and post-workout nutrition effectively
Stay properly hydrated
Navigate supplements safely
…can significantly impact both performance and health.
It’s Not Just About Counting Calories
Improving performance and building a strong, healthy body isn’t about calorie counting—it’s about energy balance.
Athletes should aim to match their energy intake with their energy expenditure:
Youth and teen athletes thrive when they maintain energy balance by eating appropriate portion sizes, including all food groups, spacing meals and snacks throughout the day, and choosing hydrating beverages.
Fueling Before and After Activity
Choosing the right foods—and timing them well—can make a big difference in how an athlete feels and performs.
Ideally, athletes should eat a balanced meal 3–4 hours before activity, including carbohydrates, protein, and fat. If that’s not possible, a small snack about an hour before exercise—focused on easy-to-digest carbohydrates with a little protein or fat—can help boost energy and support performance.
Pre-Workout Meal Ideas (3–4 hours before)
Greek yogurt with peanuts and raisins
Apple or banana with peanut butter (or alternative)
Whole wheat tortilla with scrambled eggs and cottage cheese
Avocado toast with eggs
Whole grain toast with peanut butter, banana, and chia seeds
Pre-Workout Snack Ideas (about 1 hour before)
Fresh or dried fruit (banana, orange slices, dried mango)
Applesauce pouches
Low-fiber, low-sugar cereal
Low-sugar snack or protein bar
Fig bar or breakfast bar
Post-Workout Snack Ideas
Smoothie with Greek yogurt, spinach, and nut butter
Whole wheat pita with hummus and veggies
Egg omelet with cheese and spinach
Protein pancakes or pancakes with nut butter
Tuna salad wrap with avocado and tomato
Keep in mind: portion sizes will vary based on age, size, appetite, and activity level.
A quick personal note: I’d love to hear what topics you want to learn more about. If you found this helpful, feel free to share it with a friend or fellow sports parent!
All the best,
Andie
References:
45 Million
- Merkel DL. Youth sport: positive and negative impact on young athletes. Open Access J Sports Med. 2013;4:151-160. Published 2013 May 31. doi:10.2147/OAJSM.S33556
- https://www.activekids.com/football/articles/youth-sports-participation-by-the-numbers
- https://www.dovepress.com/youth-sport-positive-and-negative-impact-on-young-athletes-peer-reviewed-fulltext-article-OAJSM
30 Million
https://www.stanfordchildrens.org/en/topic/default?id=sports-injury-statistics-90-P02787