Fueling young athletes involves navigating unique nutritional challenges. For these budding champions, proper nutrition isn’t just about staying healthy and enhancing sports performance — it’s essential for supporting growth and development. As bodies grow and change, the right fuel can help them reach their full athletic potential. Caregivers play a key role in shaping eating habits by focusing on balance, development, and growth instead of enforcing strict food rules or creating negative associations with food. Let’s explore how to encourage young athletes to fuel their bodies, both on and off the field.

UNDERSTANDING NUTRITIONAL NEEDS OF ACTIVE TEENS

Growth and development

The teenage years are critical for physical, mental, psychological, and emotional growth. As teens experience rapid changes, their energy and nutrient needs increase to support everything from muscle development to brain function. Proper nutrition becomes especially important for athletes, as their bodies need extra fuel to meet the demands of sport while also keeping up with overall growth.

CREATING A BALANCED EATING PATTERN FOR ACTIVE TEENS

Before activity

Timing: One to two hours before practice

Goal: To make sure energy levels can be maintained throughout activity, snack on a combination of quick and complex carbs.

Examples: Jam on whole grain toast, peanut butter and banana, or applesauce

Post-activity

Timing: 30 minutes to one hour after practice

Goal: To restore energy and support muscle recovery, snack on quick or complex carbohydrates and protein.

Examples: Chocolate milk, Greek yogurt and granola, tuna and crackers

Post-activity

Two to four hours after physical activity, teens are recommended to eat a well-balanced meal including carbohydrates, protein, fruits and vegetables.

THE BASICS OF A BALANCED MEAL

Regular meals and snacks throughout the day help keep energy levels steady. A simple and effective tool to teach teens about balanced eating is using the Myplate method, which divides the plate into ¼ protein, ¼ carbohydrates, and ½ vegetables. For athletes, this means ¼ of their meal should include lean protein sources (lean beef, chicken, fish, beans). One-quarter should feature complex carbs (whole grains, fruits). This section can often be higher for active kids as carbohydrates are a main source of energy. Then half should focus on vegetables, providing vitamins and minerals to support overall health. Don’t forget to include healthy fats like olive oil or nuts and dairy, milk or yogurt to round out meals.

A graphic of a a nutritional plate. Grains and Vegetables make up about 2/3 of the plate combined and fruits and protein make up the remaining 1/3. Dairy is incorporated as well.

Photo: Adobe Stock

Balance is key. While whole foods should make up most of a meal, it’s important to stress that occasional treats higher in quick carbs (simple sugars) or fats are perfectly okay. Avoid the extremes of skipping meals, over-focusing on “clean eating,” protein supplements or food group restrictions. Emphasize the importance of nourishing the body without placing restrictions on food choices. Teens who learn to practice eating a variety of foods without feeling deprived are more likely to develop healthy relationships with food.

HYDRATION

Drinking water is important for sports performance, especially during activities. Water provides the best hydration for most activities. On particularly hot days or during extended practices, occasional sports drinks can help replace electrolytes. Encourage teens to carry a water bottle and make water a part of their daily routine, drinking water before, during, and after activity.

SUPPORTING A POSITIVE RELATIONSHIP WITH FOOD

Avoiding diet culture messages

Caregivers help shape teens’ relationship with food. Avoid labeling foods as “good” or “bad,” and instead, focus on how food makes the body feel and perform. This mindset encourages teens to make choices based on what their body needs, rather than choosing based on fear.

Addressing body image

Adolescence is a time of significant body changes. Sometimes this leads youth, especially athletes, to body image challenges. Caregivers should remind teens that body size and shape don’t determine athletic ability or health. Support body diversity by encouraging teens to embrace their unique strengths and abilities. A healthy body comes in many forms, and strength isn’t defined by a specific size.

Involve teens in meal planning

One of the best ways to teach teens about balanced eating is to involve them in meal planning and preparation. Encourage them to pick nutritious snacks, help cook meals, and shop for groceries. This can support independence and teach them about the importance of variety in a healthy diet.

Model balanced eating behaviors

As a caregiver, modeling a positive attitude toward food and body image is essential. Show teens how to enjoy a variety of foods without guilt and avoid making negative comments about body weight or appearance.

A game on soccer is being played by a red team and a blue team.

Photo: Adobe Stock

WHEN TO SEEK PROFESSIONAL GUIDANCE

If concerned, contact a medical provider or registered dietitian to ask questions about behavior. Eating disorders and disordered eating behaviors can be difficult to spot, but early intervention can make a significant difference.

KEEP IT SIMPLE AND SUSTAINABLE

Caregivers don’t need to have all the answers, but by providing balanced meals, creating a positive food environment, and avoiding extremes, they can set teens up for lifelong success. Small, sustainable changes are the key to creating healthy habits that will fuel young athletes both on and off the field.

For personalized guidance, consider meeting with a registered dietitian nutritionist or medical professional who can help create a nutrition plan tailored to a young athlete’s unique needs. For concerns or support with disordered eating patterns in teenagers, contact a nutritionist or eating disorders counselor, or call the Eating Disorder Center of Montana at 406-451-7370.

 

Jessy Griffel is a Registered and Licensed Dietitian Nutritionist with Northern Nutrition Group in Bozeman.