Youth Sports Nutrition: A Dietitian's Guide to Fueling Young Athletes

Why Sports Nutrition Matters for Young Athletes

Children have unique energy needs because they require fuel not only for basic daily function but also for continuous physical growth. When you add regular exercise or competitive sports into the mix, their daily energy requirements naturally increase. Meeting these demands requires intentional planning, including arranging balanced plates and snacks around school, practice, and family life so children arrive fueled, perform well, and recover properly.

What to Feed Your Young Athlete Before Practice or Games

A nutritious option for active kids can be simple and fun. For example, if your child prefers a plain bagel over a kale smoothie, that bagel is a fantastic, fast-digesting fuel choice for a great game.

Here are some fueling tips we have before practice or games:

• The three-to-four-hour meal: Eat a balanced main meal three to four hours before activity, prioritizing carbohydrates and lean proteins. Minimize high-fat foods during this window to avoid sluggishness and digestive issues. Make your young athlete a balanced plate with a familiar carb, lean protein, and a vegetable or fruit — think turkey and cheese sandwich followed by fruit, pasta with chicken and steamed veggies, or eggs, toast, and fruit.
• Champion comfort carbs: Use higher-fiber carbohydrates, including whole‑wheat pasta, brown rice, and beans, at regular meals for steady, longer‑lasting energy. For quick energy closer to practice or game time, pick easy-to-digest, lower-fiber carbohydrates like white rice, white pasta, and white bread.
• The one-hour top-off: In the last hour before practice or games, choose light, quick-digesting carbohydrates. Good options include a banana, a lower-fiber granola bar, fruit snacks, or a sports drink for longer or high‑intensity sessions.