Growth first, performance second
The priority of nutrition in young athletes differs from that in adult athletes. A child both trains and grows; these two processes together demand energy and nutrients. For this reason, the core aim of young-athlete nutrition is not to “maximise performance” but to protect healthy growth and daily energy balance. Performance is the natural result of this solid foundation.
The most critical concept is “energy availability”: the energy the child takes in must be enough to meet the needs of both training and growth. Insufficient energy intake (especially in children who train intensively) can slow growth, delay puberty and raise the risk of injury.
Macronutrients and timing
Carbohydrates are the young athlete’s main energy source; whole grains, fruit, vegetables and pulses provide both energy and fibre. Adequate carbohydrate around training (before and after) supports energy and recovery. Protein is also needed, but there is no need to overdo it; balanced protein spread across meals through the day (dairy, eggs, meat/fish, pulses) is enough. Healthy fats (olive oil, nuts, fish) are important for energy density and development.
For young athletes, the best “sports nutrition” is most often balanced and adequate ordinary nutrition (the Mediterranean pattern is a good model). Supplements and sports products are generally not necessary and should be handled carefully in children, with professional guidance where needed.
Hydration and warning signs
Children are more sensitive than adults in regulating heat, so hydration is especially important. Drinking water before, during and after training is the basic rule; in long and intense activities or in the heat, losses must be replaced. For most children water is enough; sugary sports drinks are not routinely necessary.
Families should watch for these warning signs: constant fatigue, a drop in performance, slowing of growth/percentile, frequent injury, or menstrual irregularity in girls. These may signal that energy intake is below need (low energy availability / RED-S risk) and should be assessed with a health professional. Nutrition in children should always be handled with a focus on health and energy; pressure about weight or appearance should be avoided.
Eating routine on a training day
Spreading a young athlete’s nutrition across the rhythm of the day is more important than a single “magic meal”. A practical routine looks like this: keeping energy stores topped up with regular main meals and healthy snacks through the day; having an easy-to-digest, carbohydrate-heavy meal (such as fruit, something whole-grain, yoghurt) 1–3 hours before training; and after training, supporting recovery with a meal containing carbohydrate and some protein (such as milk, fruit, a sandwich). Water should not be neglected before, during and after training.
For children, special sports products are usually not needed; ordinary, balanced foods and water more than meet the requirement. In long and intense activities, or those done in the heat, replacing fluid and energy losses becomes important. The most important principle is that total daily energy is enough to meet both training and growth; when this balance is maintained, performance comes as a natural result of healthy development. If an individual plan is needed, a dietitian experienced in sports nutrition can be consulted.