When it comes to sports, most people talk about training, drills, and coaching, but one of the biggest performance boosters often gets overlooked: nutrition.
A recent review published in Frontiers in Nutrition (Amawi et al., 2024) looked at nearly 1,300 studies on young athletes and narrowed it down to just 48 that met strict criteria. The goal? To better understand how athletes between ages 5 and 18 should be eating to support growth, development, and performance.
Here’s what the research says:
Why Young Athletes Aren’t Just “Mini Adults”
Kids and teens aren’t built like adults, and their nutrition needs aren’t the same either. Their bodies are still growing, which means:
- They need more energy (calories) than non-athlete kids their age.
- Nutrient shortages can delay growth, weaken bones, and for girls even disrupt menstrual cycles.
- Poor eating habits (skipping meals, fast food, dehydration tactics) not only hurt performance but may lead to eating disorders.
Carbohydrates = Energy for Performance
Carbs are the body’s main source of fuel for both the brain and muscles. Without enough carbs, athletes get tired faster and lose focus.
- Recommended: 45–65% of daily calories from carbs
- At minimum: 130 grams/day for brain function
Best carb sources: whole grains, fruits, veggies, yogurt, milk, honey
Game tip: A high-carb snack before a game (fruit, granola bar, pretzels) and quick carbs right after (orange slices, chocolate milk) help refill energy stores.
Protein = Growth & Recovery
Protein isn’t just for bodybuilders, it’s essential for kids building muscle, repairing tissue, and recovering from training.
-
General kids/teens: 0.85–0.95 g protein per kg body weight
-
Young athletes: 1.4–2 g/kg per day
Best protein sources: lean meats, eggs, dairy, beans, nuts, yogurt, cheese sticks
Game tip: Post-game snacks that combine protein + carbs (like chocolate milk, turkey + crackers, or Greek yogurt + fruit) help kids recover faster.
Hydration & Micronutrients
-
Water is always the top choice.
-
Electrolytes (like Propel or sports drinks) may be useful for long, hot, or back-to-back games.
-
Calcium, vitamin D, and iron are especially important for bone health and preventing fatigue.
- Vegetables: preferably (leafy) green veggies, 2-4 cups per day!
Snack sources: milk, cheese, fortified cereal, beef sticks, dried fruit, trail mix
🚩 Red Flags for Parents & Coaches 🚩
The review highlighted concerning trends:
-
Many athletes don’t meet nutrition guidelines
-
Energy imbalances are common
-
Eating disorders are a growing risk
Keep an eye out for diet changes, especially when an athlete's size or weight may be an issue (sports where weight/ size and body image may have a higher concern: wrestling, gymnastics, cheerleading,
Takeaway
The science is clear: young athletes need a nutrition plan tailored to their age, growth, and activity level; not just a copy of an adult athlete’s diet.
-
Carbs = fuel for training and games
-
Protein = recovery and growth
-
Hydration + micronutrients = endurance and long-term health
When athletes eat right all week (not just on game day), they’ll show up with more energy, sharper focus, and quicker recovery.
📖 Source:
Amawi A., Khataybeh Y., Al Aqaili S., Ababneh F., Alnimer M., Qoqazeh R., Oukal L., Jahrami H., Mousa Ay, Al Saoud H., & Ghazzawi H. (2024). Junior athletes’ nutritional demands: a narrative review. Frontiers in Nutrition, 10:1390204. Read it here