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Sports Nutrition Tips for Young Athletes

By T1EHL Staff, 07/31/19, 10:30AM CDT


It’s not uncommon for youth in America to play a structured sport and with the increasing variety of sports, kids are encouraged to participate at younger ages.

Competition continues to increase and with this type of participation, it is important that young athletes are meeting their nutrient and energy needs for proper growth and development. Equally important, parents should focus on developing healthy nutrition habits for athletes at young ages, along with skill development and strength and conditioning.

What should young athletes be eating? You are more likely to be tired and fatigue during play and practice when you do not get enough of the following:

  • Calories
  • Carbohydrates
  • Fluids
  • Iron, vitamins, and other minerals
  • Protein
  • Rest

1. Focus on carbohydrates

Carbs should make up a little more than half of an athlete’s calorie intake because it is the preferred fuel source for the muscles and brain during exercise.

2. Add the protein

Protein found in lean meats, plant foods (i.e. beans, nuts/seeds), and dairy helps build and repaid muscles. 

3. Don’t forget the fat!

Fat is essential for athletes. Remember to add some healthy fat to every meal (salmon, tuna, nuts, seeds, olives, olive oil and canola oil, avocado, and nut butters) to every meal.

4. Eat your rainbow of fruits and vegetables

Brightly colored fruits and vegetables provide antioxidants (vitamins A, C, and E), as well as other nutrients like the vitamins and minerals jam-packed in your multivitamin.

5. Stay hydrated

Proper hydration decreases your risk of injury, helps with recovery, and keeps you mentally focused.

This article was originally published by Training Haus. You can read the full text here: