Youth athletes often juggle many different commitments at once. From demanding practices to late-night study sessions, their bodies (still growing and developing) require proper fuel to meet the rigors of training, competition, and everyday life. Without the right nourishment, young athletes may struggle to reach their full potential and face increased risk of burnout and injury.

Properly fueling a youth athlete goes beyond simply filling their stomachs. It’s about providing essential nutrients to support growth, recovery, and performance. This should be accomplished in meals and snacks that are also as equally satisfying and enjoyable as they are nutritious. I work with many youth athletes and their families to accomplish just this. In this post, I’ll share my top five nutrition tips for youth athletes that can help them thrive both on and off the field. These tips are meant to address the challenges and deficits commonly faced by young athletes, and provide practical strategies to optimize their nutrition, performance, and overall well-being. Whether you’re a parent, coach, or young athlete yourself, understanding the role of nutrition in athletic success is crucial for unlocking your full potential AND achieving long-term success.

TIP #1 FUEL REGULARLY…IDEALLY EVERY 2-4 HOURS

So many youth athletes do not consume enough calories to support their active lifestyles leading to energy deficits that can negatively impact performance and health. I see this often, especially in athletes who frequently skip meals, regularly engage in long practices AND in adolescent athletes who require significantly more energy to support periods of rapid growth and development outside of the demands of sport. Social factors, including misconceptions about body weight among athletes, and disordered eating, can also significantly contribute. 

Daily energy requirements will vary considerably from athlete to athlete, but many can require upwards of 3000-5000 calories or more per day. Without regular meal intake, meeting these requirements becomes very challenging – if not impossible.

Why is it so important to consume an adequate amount of calories? Over time falling short of these requirements puts an athlete at risk for not only deficits in performance, but also compromises in growth and development (such as bone), increased injury risk, muscle loss, and negative psychological effects. 

That is why my number one tip for youth athletes is to fuel regularly. Consistent fueling throughout the day with regular meals and snacks ensures a steady source of energy, and increases the likelihood of meeting calorie and nutrient requirements (avoid energy deficits). Skipping meals or going long periods without eating can lead to dips in energy levels, negatively affecting performance, health and recovery. I often tell athletes to avoid any “fueling gaps” or long stretches of time between food/fuel intake. 
For most athletes, an optimal eating pattern is going to consist of three or more complete meals and multiple snacks throughout the day (to fill in any long gaps between meals and around exercise). Athletes should assess their own schedule to determine where snacks can strategically be placed to ensure an adequate supply of energy. Opportunities to snack may include mid-morning, pre-practice, post-practice, between practices/commitments, and before bed. Here is an example fueling plan for a young athlete that emphasizes consistent intake of nutrient dense meals and snacks, providing adequate calories and nutrients.

6:15 AM Breakfast: Overnight oats with fruit and hard cooked eggs

9:00 AM Morning Snack: Clementines with mozzarella cheese sticks 

11:45 Lunch: Turkey sandwich, sliced fruit, nuts, pretzels, and broccoli pasta salad 

2:00 PM Pre-Practice Snack: Fig bar 

5:30 PM Post-Practice Snack: Dried mango slices with Greek yogurt protein shake 

***Tips: batch prep the overnight oats, hard cooked eggs, and pasta salad before the start of the week. Make the sandwich and slice fruit for lunch the night before. Pick your snacks the night before and have them ready to go! 

Recap: It’s important for athletes to fuel regularly, ideally every 2-4 hours depending on their need for energy intake to support their activities. This should include a minimum of three or more complete meals and multiple snacks throughout the day.

TIP #2 MAKE TIME FOR BREAKFAST

Breakfast is often overlooked or rushed, depriving young athletes of essential nutrients and energy to begin their day. I consider breakfast to be a fueling opportunity – it breaks the overnight fast (often 8-16+ hours with no food) and provides the energy necessary for a busy day of classes, practices, or games. Eating breakfast is also a great way to promote continued recovery (for example, from a hard practice the day before), prevent excessive afternoon/evening hunger, and can lead to overall healthier habits. Numerous studies have demonstrated that in adolescents and teens, eating breakfast is associated with overall improved diet quality and decreased risk of nutrient deficiencies (such as vitamin D, iron and calcium). 

Breakfast for youth athletes should be simple. Athletes should consider what is going to be realistic each morning and work best for them. I typically recommend sticking to choices that can be prepared ahead of time or require minimal preparation, unless an athlete is highly motivated or has a parent willing to cook them a meal! Some athletes may also need to plan for breakfast to be taken on-the-go. 

Here are a few go-to breakfast ideas that I recommend for youth athletes:

• Overnight, baked or instant oatmeal with yogurt and fruit
• Greek yogurt parfaits*
• Egg casseroles (ex: sweet potato & veggie) with fruit
• Fruit & yogurt or protein powder smoothie*
• Hot egg breakfast sandwich or wrap*
• Omelet with salsa, spinach or pre-chopped veg with toast
• Bagel or whole grain cereal with pre-cooked hard eggs*

* = make it portable!

The two most common challenges that I hear from youth athletes when it comes to eating breakfast regularly  is “I don’t have time” or “I have no appetite.” When an athlete says they “don’t have time” what they are really saying is “I want to sleep more” or “I don’t want to plan.” Going to bed a few minutes earlier or spending a few extra minutes preparing your meal the night before can make a significant difference in your nutrition and potential. For someone who struggles with a poor appetite first thing in the morning, this is likely because your body has not had calories at this time for a while, and there is a lack of hunger signals present. I recommend starting small with something easy to prepare (such as a banana and Greek yogurt), and then work up to a more substantial meal as appetite and hunger signals improve. 

Recap: Eating breakfast is crucial for youth athletes as it provides essential nutrients and energy needed for optimal performance, concentration, and muscle recovery throughout their day and during sports activities.

TIP #3 PACK A STRONG LUNCH

Packing a strong lunch is essential because it helps to ensure that the body is adequately fueled and prepared for an afternoon practice or game (hint, this is your pre-workout meal!). A well-balanced lunch containing carbohydrates, proteins, and fats helps to maximize muscle glycogen (energy) stores, support muscle repair and growth, and maintain top performance throughout a practice or workout. Choosing nutrient-dense foods and staying hydrated can also promote health and minimize the risk of fatigue, muscle cramps, and gastrointestinal discomfort during exercise. 

I typically recommend packing your own lunch if possible, because many school bought/prepared lunches lack a balance of essential nutrients. Different schools and the quality of food provided can be different, but typically what tends to be offered is a main hot option (such as spaghetti and meatballs with garlic bread), and the regular alternatives consisting of burgers, hot dogs, French fries, chicken patties, etc. These do not always provide the right mix of nutrients needed to optimize performance in a pre-workout meal (especially those very high in fat), and are often lacking in nutrient-density (vitamins, minerals, fiber, antioxidants, etc.). 

Packing a school lunch offers the advantage of being able to control what you choose to fuel your body with and in the appropriate quantities. Here are some tips for packing a strong, energizing school lunch: 

1. Include carbohydrates. Carbs are king before exercise to provide the body with energy. Athletes should include at least one, but more than likely multiple sources of carb-rich foods. Carb rich foods include many of our starchy foods and grains such as breads, wraps, cereals, oats, pastas, legumes or rice but there are also carbohydrates found in starchy veggies (such as potatoes or corn), dairy, and fruit. On days where athletes are exercising more heavily (for example, a game day, a longer practice or multiple practices), portions of carb rich foods should increase to ensure an adequate supply of energy. 
2. Pair with a high quality protein. These foods will help to repair the muscles and keep hunger at bay. Protein rich lunch options for a youth athlete may include shredded/diced chicken, tuna, smoked salmon, sliced deli turkey or ham, hard cooked eggs, milk, Greek yogurt, cottage cheese, or diced tofu. Aim for at least one serving of lean protein with each lunch. 
3. Add plenty of fruits and veggies. These provide vitamins, minerals, and antioxidants important to overall health and recovery from exercise. This can include fresh whole fruits (apples, bananas, oranges), sliced fruit, berries, cherry tomatoes, cucumber or pepper slices, or spinach on a sandwich. Athletes should aim for one or more sources of color with each of their lunches, with larger portions on days of no activity, shorter activities (< 45 minutes), and no need to “energy load” for upcoming workouts or competition. 
4. Top off with healthy fat. These support brain function, provide a source of long-term energy, and promote satiety. Healthy fat sources that can be packed for lunch include sliced avocado, oil-based salad dressings or condiments (such as pesto or a balsamic vinaigrette), plant oils used in cooking, whole nuts, nut butters, and seeds. Fat is also found in cheese and other dairy. Aim for at least one fat choice with each lunch, but avoid very large portions in your pre-exercise meal. 
5. Don’t forget to hydrate. Include a large water bottle or other beverage such as milk. In addition to drinking water or other fluids at lunch, athletes should also be hydrating all day long. 

Recap: Packing a strong lunch is absolutely crucial for youth athletes, especially when they have afternoon practices or games. This midday meal serves as a vital source of energy to fuel their bodies and sustain performance throughout the demanding activities ahead. 

TIP #4: CHOOSE SMART SNACKS

Athletes have higher energy needs than their nonathletic peers, making it sometimes harder to consume their required daily calories through meals alone. With that being said, most athletes need at least two snacks per day in addition to their meals, depending on individual goals and training. These snacks serve as an important way to incorporate additional nutritious foods, meet nutrient requirements, promote performance, and enhance recovery.

Snacks can be packaged for convenience, but many should come from whole foods including fruits, whole grains, vegetables, lean proteins, and healthy fats. To ensure nutrient variety, most snacks should contain a mix of one or more food groups, with the exception of snacks that are consumed very close to exercise. Recommendations for amounts and proportions of specific nutrients (specifically carbohydrates, proteins, and fats) around exercise depend on the timing and intensity of the activity, individual goals, and individual tolerance. Athletes should consider their unique needs as well as timing of ingestion to optimize their snack choice. To simplify this I like to categorize snacks as “anytime” snacks, pre- & during exercise snacks, and post-exercise snacks. Descriptions, examples and a few guidelines for each of these can be found below.  

“Anytime Snacks” Removed from Training or Competition – These snacks are those that occur several hours out or after training or competition. The goal of these snacks is to provide sustainable energy (for example between meals) and to contribute to overall calorie and nutrient needs. These snacks should include a mixed nutrient profile, containing at least two food groups. I recommend pairing a fruit, vegetable or whole grain with either a protein or healthy fat. Nutrient-dense, high fiber foods are great choices at this time. 

Examples: hummus with carrots or whole grain pretzels, peanut butter with apple slices, avocado on whole wheat toast, fruit with low-fat cheese, edamame with nuts, low-fat Greek yogurt with berries. 

Pre-& During Exercise Snacks – Snacking before exercise helps to maximize glycogen stores and minimize exercise associated-muscle damage. Pre-exercise snacks should be composed of mainly carbohydrates, with some protein if time and individual tolerance allows (protein takes longer to digest). As the timing of the snack gets closer to exercise, the size, fat and fiber content should decrease. Before exercise is an appropriate time for snacks that are energy dense (such as those with added sugar), especially before more prolonged or intense training. You may wonder, do I need a snack before exercising? The answer is, it depends, but it would likely be beneficial if it’s been several hours before your last meal, or you will be exercising longer than 45-60 minutes at a moderate to high intensity. During exercise, sports drinks and other sports foods (chews, gels) can be useful for maintaining energy and performance but are not necessary unless exercise lasts longer than 60-90 minutes or the athlete is not well-nourished at the start of exercise. 

Examples: fresh or dried fruit, pretzels, granola or fig bars, fruit snacks, crackers, sports drinks, energy chews or gels.  

Post-Exercise Recovery Snacks – Ingesting carbohydrates within 30 minutes post-exercise is important for replenishing muscle glycogen and promoting recovery. Adding protein is also beneficial to promote muscle repair. The amount of carbohydrates and protein depends on the individual, as well as the type, intensity, and duration of exercise. This snack should be followed by a larger meal with a mixed nutrient profile (from all food groups) within 2 hours. 

Examples: low-fat chocolate milk, granola bar with string cheese, Greek yogurt with granola, peanut butter & jelly sandwich, drinkable yogurt, banana with turkey jerky. 

Recap: Snacking provides youth athletes with a convenient way to fuel their bodies between meals, maintain energy levels during training, support muscle recovery, and meet their increased nutritional needs for growth and performance.

#5 MOST IMPORTANTLY… HAVE A PLAN!

Planning meals and snacks for the week is essential for a youth athlete to optimize their nutrition intake. Planning ahead provides structure and helps athletes achieve a balance of calories and nutrients. It also saves time on busy weekdays, making it easier for athletes to access nutritious meals and snacks without relying on last-minute options, unhealthy options, or skipping meals altogether. One of the most important benefits though is that planning ahead also instills confidence in eating habits and encourages healthy food choices, teaching athletes the importance of nourishing their bodies for long-term health and well-being!

Here are some ways that athletes can ensure that they are prepared for each week:

• Look at your schedule for the week including training schedule and school commitments
• Set a breakfast and lunch plan (I recommend ~2 main entree options to rotate through during the week, depending on how much variety you prefer)
• Bath cook or prep your main entree options prior to the start of each week or a few days in advance, such as making Greek yogurt parfaits for breakfast and roasting chicken for lunches (*with cooking assistance from a parent or guardian as needed)
• Wash, chop, and portion fruits and vegetables in advance for quick and easy meal or snack assembly
• Prepare grab-and-go snacks like nuts, seeds, Greek yogurt, whole-grain crackers, or fruit for convenient fueling, especially on-the-go
• Ensure your lunchbox and water bottle is always cleaned and ready to go for the next school day

Parents can also play a supportive role in meal planning and preparation. Some ways that a parent or guardian can ensure their child is fully prepared to meet their nutritional needs includes: 

• Keep the kitchen stocked with a variety of nutrient-rich foods, including fresh produce, lean proteins, whole grains, and healthy snacks
• Involve your child in meal planning, preparation and cooking to teach them valuable kitchen skills and promote a positive relationship with food
• Offer guidance and encouragement to make healthy food choices, emphasizing the importance of balanced nutrition for athletic performance and overall well-being
• Establish mealtime routines and structure, ensuring that regular meals and snacks are part of the daily schedule to support consistent nutrition intake

Recap: By planning meals and snacks for the week, youth athletes can optimize their nutrition intake, support their athletic goals, and develop lifelong healthy eating habits with the support of their parents or caregivers.

Overall proper nutrition is vital for the performance and health of youth athletes! By implementing these tips young athletes can ensure they have the energy and nutrients needed to excel in their sports. These tips not only support athletic performance but also contribute to overall well-being and development. 

As a dietitian, I work closely with youth athletes and their families to provide sports nutrition assessments, tailored nutrition plans, education on healthy fueling habits, and address specific dietary needs. My goal is to empower young athletes and their families with the knowledge and tools necessary to optimize their nutrition and achieve their best in sports and daily life.

Interested to learn more about what my clients are saying or to schedule an initial consultation? Visit my testimonials page or fill out my contact form to learn more about the performance and lifestyle improvements I have helped youth athletes achieve with nutrition coaching. 

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