3 Nutritional Priorities for Youth Athletes
For academy level and aspiring youth athletes across all sports, nutrition underpins performance, recovery and long term development. At Future Athletes, we see three common nutritional mistakes that limit progress:
Under fuelling and thereby not meeting total daily energy requirements
Prioritising protein while neglecting carbohydrates
Choosing low quality snacks instead of strategic recovery nutrition
Adolescent athletes are not simply smaller adults. They have growing bodies with higher energy demands, developing bones and increasing lean muscle mass. Inadequate fuelling can impair speed, strength, decision making and injury resilience. Appropriate carbohydrate intake supports training intensity and competition performance, whilst intelligent snack choices enhance recovery and help meet both energy and micronutrient needs which are vital for active children.
For parents and guardians of young athletes, understanding these three areas can significantly influence both optimal health and sporting progression.
Nutrition Beyond the Training Environment
Selection into a competitive programme or academy provides access to high level coaching. However, performance is shaped as much away from training as it is during it. Nutrition, sleep and daily habits often determine whether a young athlete fulfils potential.
As studies show (Smith et al), proper nutrition is fundamental to an athlete’s training and performance plan. It ensures sufficient fuel for activity and recovery.
For youth athletes, this responsibility extends further. The teen years are characterised by accelerated physical, cognitive and emotional development. Rapid growth, bone mineralisation and hormonal maturation all depend on adequate energy and nutrient intake. Nutrition therefore not only supports immediate performance but, essentially, long term health.
1. Under Fuelling
Under fuelling presents both performance and health risks.
Performance Consequences
Low energy availability leads directly to reduced physical output. Research shows that insufficient energy intake results in slower muscle activation and reduced maximal speed. Fatigue occurs earlier in training and competition, limiting quality and intensity.
Low energy availability has also been associated with impaired neuromuscular function, reduced decision-making capacity and decreased lean mass. When a young athlete is attempting to build strength and muscle, this becomes a significant barrier to progression.
Health Consequences
Chronic under fuelling can negatively affect bone health, increasing susceptibility to stress related injuries. During adolescence, when peak bone mass is being developed, this risk is particularly concerning.
Food diary analysis completed for Future Athletes clients frequently reveals that young athletes fall considerably short of estimated energy requirements. In addition, low overall intake often coincides with limited dietary variety (or fussy eaters), resulting in insufficient micronutrient consumption.
Emerging research (Hannon et al) suggests that traditional estimates may underestimate resting metabolic rate and total energy expenditure in youth athletes. In practical terms, many young athletes require more energy than previously assumed.
Planning is essential. Long training days, travel and school commitments often lead to reliance on convenience foods. Structured weekly meal planning can prevent reactive, low quality food choices and ensure consistent fuelling.
2. Prioritising Protein While Neglecting Carbohydrates
Many young athletes associate protein with energy. Marketing frequently reinforces this message. However, carbohydrates, not protein, are the body’s preferred and most efficient fuel source for moderate to high intensity activity.
While protein is critical for growth and repair, carbohydrates drive performance.
Why Carbohydrates Matter
Evidence consistently shows that during training and competition, carbohydrate stores become depleted. As these stores reduce, fatigue increases. Agility, technical execution and accuracy decline when carbohydrate availability is low.
Adequate carbohydrate intake before and after activity supports sustained intensity and effective recovery. Post exercise carbohydrate replenishes energy stores and prepares the athlete for the next session.
Carbohydrates also extend beyond bread, rice and potatoes. Fruit, vegetables, pulses and wholegrains provide fibre, phytonutrients and micronutrients that support gut health, immune function and energy metabolism. A diverse and colourful plate is the gold standard for youth athlete nutrition, and links directly to improved overall health and performance resilience.
In a performance environment, carbohydrates should not be restricted without clear clinical reason. They are foundational to long term athletic development.
3. Low Nutrient Snack Choices
Snacking can be an effective method of increasing total energy and nutrient intake, particularly for athletes with high daily demands. However, snack quality matters.
Packaged convenience snacks are often high in saturated fat and added sugars while low in micronutrients. Although sugar itself is an important player in sports nutrition, its timing and context are important.
Smarter Snack Options
Strategic snacks should contribute both energy and recovery nutrients, particularly carbohydrates and protein. They should also add micronutrients that support growth and immune health.
Examples of balanced snacks for post-training or competition include:
Greek yoghurt with mixed berries
Cheese and crackers or oat cakes with fruit
Homemade flapjack
Vegetable sticks with hummus
Chicken or tuna wrap with salad
Mixed nuts, seeds and dried fruit
Homemade protein balls
The key is to choose options that provide energy, fibre, protein and micronutrients to keep the young athlete fuelled and fulfilled.
Top priorities
For youth athletes across all sports, three nutritional priorities stand out:
Ensure adequate overall fuelling
Consume appropriate amounts of carbohydrate to support training and competition
Use strategic, nutrient dense snacks to enhance recovery
These principles support sustained energy, muscle repair, bone development and the broader demands of adolescence. When consistently applied, they provide a strong nutritional foundation for long term athletic development.
Frequently Asked Questions
1. How do I know if my child is under fuelling?
Common signs include persistent fatigue, repeated minor injuries, slow recovery between sessions, irritability and stalled growth or strength development. If performance declines despite consistent training, energy intake should be reviewed.
2. Should my child be using protein powders?
Most youth athletes can meet protein requirements through whole foods such as dairy, eggs, lean meats, fish, beans and pulses. Supplements are rarely necessary when diet is well structured. Whole foods provide additional micronutrients that powders do not.
3. Are carbohydrates really necessary if my child wants to stay lean?
Yes. Carbohydrates fuel training and competition. Restricting them can impair performance, recovery and concentration. Body composition goals should never compromise growth, health or energy availability during adolescence.
4. What snacks are suitable for before and after training?
Prior to training, snacks should be focused on carbohydrate to set the body up with readily available energy. Post-training, young athletes need a combination of carbohydrate to replenish energy stores, and protein to support muscle repair and overall recovery, consumed within an hour.