Nutrition for Young Athletes: A Dietitian’s Guide to Sports Nutrition

Parents and coaches: Are you feeling confused about nutrition for your young athletes? You’re in the right place! Here are the best foods to eat before, during, and after sports according to a Sports Dietitian and mom.

I’m excited to introduce you to my amazing colleague and friend, Lalitha Taylor, founder of Taylor Nutrition Performance Dietitians. As a seasoned sports performance dietitian, she’s here to walk you through which foods are best to offer your child—from the ages of about 10 to 15 years old—before, during, and after sports, from practice to competition.

Why is pre-game nutrition important?

Proper pre-game nutrition can provide the fuel your young athlete needs to give it their all. When athletes are fueled, they can focus more on their game and less on feeling hungry, tired or unwell. It’s also important to approach sports snacks from a food-neutral lens.

Proper pre-game fueling helps athletes:

• Feel energized
• Reduce distractions like fatigue, hunger or cramping
• Fuel their bodies to perform their best
• Have a routine and ‘go to’ meals and snacks so there are no surprises (or upset tummies) on game day

What should my athlete eat before a game or competition?

Pre-game nutrition is important, with the focus being on carbohydrates for energy. Carbs, found in foods like breads, pasta, rice, crackers, cereal, fruit, starchy vegetables, and dairy, break down into glucose (sugar) in your child’s body for fuel. You might want to check out these nutritious team snack ideas.

While high-fiber grains, healthy fats, veggies, and proteins are nutritious and important overall, I recommend aiming for easily digestible carbs (think granola bars, lower-fibre cereal, a banana, some crackers etc) closer to game time. Fat, fiber, and protein digest slower and can cause stomach upset and lack the quick energy needed for peak performance.

When it comes to staying hydrated, your child should always have a sturdy, clean refillable water bottle on hand. Taking sips of water throughout the day is the best way to stay hydrated and optimize energy production, focus and coordination! If your athlete is about to go into a game or practice that lasts more than 60 minutes, they should have a sport drink on hand or hydration mix to add into their water. See the hydration section below for more details. Now, let’s break down pre-game nutrition into a few scenarios…

Morning Game

If you have a game bright and early, first consider the night before. Aim to have a balanced supper that is filling and includes carbohydrates, protein and fat. An example of this might be beef tacos with soft tortillas, tomatoes, cheese and salad OR homemade pizza, raw veggies and some fruit. You can also include a nighttime snack with a focus on carbs (this can be especially helpful if your athlete is not a big breakfast eater). Examples of this may  be yogurt + granola + fruit.

At breakfast, consider how much time you have before the game. If there is between 2-4 hours, then you can serve a full meal with carbohydrate and protein, aiming for lower fat and lower fibre for easier digestion and maximum energy. The goal here is to avoid consuming large amounts of food right before activities as it can divert blood flow from muscles to the digestive system, causing feelings of heaviness, nausea, and—you guessed it—the dreaded stomach cramps! Here are some ideas.

2-4 hours before:

• Toast with peanut butter,  ½ banana and yogurt
• Pancakes with syrup or honey, fruit and a glass of milk

1-2 hours before:

• Fruit smoothie + granola bar
• Small bowl of (low fibre) cereal with milk

Afternoon or Evening Game

Similar idea here—the closer you get to the game, the less fat, fibre and protein you want. If you have more than 2 hours before game time, again aim for a meal that includes carbohydrate and some protein as mentioned above. If you have less time, the serving size may be smaller with more of a focus on carbohydrates and a smaller amount of protein.

2-4 hours before:

• Pasta with meat sauce and veggies & dip
• Rice with chicken and peas & carrots
• Sandwich, glass of milk, fruit
• Drink water to maintain hydration

1-2 hours before:

• Cheese & crackers and fruit
• Yogurt with fruit and granola bar
• Drink water to maintain hydration

Snack ideas just before a game (<1h)

A half hour to 1 hour before a game, aim for easily digestible carbohydrates for energy only. This means there is little fat, fibre or protein to stand in the way of those carbohydrates entering the body to be used for energy. Choose snacks with little to no protein, fat or fibre.

Some examples of carb-rich snacks:

• Graham crackers
• Banana
• Rice Krispie treats
• Pretzels
• Fruit cup or Fruit Juice
• Fruit Snacks
• Applesauce/fruit puree/GO GO Squeeze ^TM
• Sports drink with carbohydrate (1-2 cups)

What about hydration?

Getting enough fluid is important for young athletes and plays a key role in athletic performance, both physically and mentally. Dehydration, defined as a loss of 1-2% of body weight in fluid, can reduce endurance, increase fatigue, cause headaches, and stomach issues, and affect the body’s ability to regulate temperature.

It’s important for athletes to be proactive about their fluid intake by drinking water and other sources of fluid, such as milk or milk alternatives, and 100% fruit juice throughout the day.  The body cannot absorb a lot of fluid at once, so “chugging” fluid before an activity or game may cause cramping and/or physical discomfort!

Most athletes between the ages of 9-18 years of age need around 2-4 litres (67-135 oz) per day. How much fluid will be determined by an athlete’s size, intensity of activity, duration of the activity, bouts of activity, equipment (gear, pads, uniform), and environmental conditions. For those athletes who have greater sweat loss or are salty sweaters, fluids with electrolytes may be beneficial. Work with your Performance Dietitian to come up with a hydration plan for your young athlete.

Sample Hydration Plan for Young Hockey Athletes

Wake up (7:00 am)	8 oz
Between classes 9 am to 11 am	8 oz
Lunch (12:00 pm)	8 oz
Between classes (1:30-3 pm)	8-12 oz
Before Afternoon Practice 4:30 pm	8 oz
During 2-hour Afternoon Practice	Drink 4-12 oz every 15 minutes (water + sports drink with carbs and electrolytes)
After practice	8 oz-16 oz
Dinner (6:30 pm)	4-8 oz
Evening (7:00 to 10 :00 pm)	4-8 oz
Total	60 – 88 oz (~2-3 L)

What to eat or drink during sports?

Drinking water before, during, and after activity is crucial to prevent dehydration. For longer or more intense activities, sports drinks or electrolyte solutions can help replenish electrolytes lost through sweat. Eating foods rich in carbohydrates before and possibly during prolonged activities can help maintain energy levels.

Maintaining proactive hydration and balanced nutrition throughout the day helps athletes feel energized and agile before engaging in physical activities.

Post-game and recovery nutrition for young athletes

Proper recovery is important for young athletes so they can recover and be ready to give their all at the next activity. Athletes should have a recovery meal or snack 30-60 minutes after activity. Aim to pair a protein food with a carbohydrate source to help replace energy stores and repair muscle.

Is your athlete a fan of chocolate milk? This is a fantastic post-activity snack that includes carbohydrates and protein. Other options your child may enjoy include smoothies made with milk or yogurt for added protein, or a peanut butter and jelly or turkey and cheese sandwich. Don’t forget to include fluids as part of a recovery meal or snack to help rehydrate.

Aim for no surprises on game day

The take-home point is don’t experiment on game day. Try new things beforehand so you know what works best for your athlete because not everyone is the same. Test out new meals or snacks well before a game so there are no surprises (or upset tummies).

Every athlete is unique and the meal, snack and timing that works best for them may take a few tries to get right. Try out some of the meal and snack ideas above for practice before relying on them to fuel your young athlete for their big game.

FAQs

What if my athlete doesn’t have an appetite?

Sometimes athletes can feel nervous, stressed or just have too much going on to be willing to take in a full meal before a game. Maybe your young athlete has some pre-game jitters (resulting in a sore tummy or no appetite), maybe they are rushed to get out the door and didn’t have time to sit down for a meal or maybe you are travelling and don’t have access to your usual kitchen supplies.

Nauseous? No appetite? Not a big breakfast eater? Remember, something is better than nothing. Liquids and plain foods tend to go down better when we feel nervous, unwell or just don’t feel like eating. If you know this is a struggle for your athlete, especially in the morning, you can also ensure they have a snack the night before that includes carbohydrates.

Try simple items that are rich in carbohydrate like these:

• Fruit smoothie
• Fruit Juice or Juice Box
• Fruit / Fruit cup
• Plain, dry cereal
• Low fibre bread with jam

How Much Protein Does my Child Athlete Need?

Every child has different protein needs. Individual protein needs depend on body weight, activity level and performance goals. Young athletes should aim to include a source of protein with each meal and snack to help them meet their needs. After a workout aim to include at least 20g protein to aid in recovery and muscle building/repair. Greek yogurt, eggs, milk or soy milk, nut butters and cheese are all great protein additions to meals and snacks.

Creatine for young athletes – is it needed?

Creatine is made naturally in the body, found in the diet through animal products, such as fish and red meat, and can also be found in supplement form. Creatine supplementation can be beneficial for strength and power activities for some athletes. Creatine is generally safe for young athletes; however, it is important to consider if your young athlete is participating in competitive sport, and if they already have a balanced diet providing adequate nutrition.

Creatine will not have the same benefits if an athlete is not eating enough or getting enough rest. Before considering supplementation for your athlete consider proper usage and ensuring not to exceed the recommended dosage, a Performance Dietitian can help with this.

Electrolyte or sports drinks – Are they needed?

Sports drinks provide carbohydrates for energy and electrolytes like sodium and potassium, which are lost through sweat. They are useful for athletes engaged in intense activities lasting over an hour, especially in hot conditions. These drinks help with energy and hydration and can be consumed before or after games along with solid food.

If an athlete sweats heavily or exercises in hot weather, additional sodium may be needed. Check for white, powdery residue on clothing or gear to determine if extra electrolytes are beneficial. Get the scoop on Biosteel for kids and Prime hydration for kids. Plus, Gatorade’s safety for young athletes.

Electrolytes prevent muscle cramps and aid in fluid retention, enhancing hydration, which significantly impacts endurance and recovery. Collaborating with your child’s Performance Dietitian to create an individualized hydration plan is one of the most impactful ways to take their performance to the next level!

Energy drinks

Energy drinks are not the same as sports drinks. They do not contain sufficient electrolytes and carbohydrates. Many contain caffeine in amounts higher than what is recommended for children and teens. Caffeine does not provide energy; it simply makes some people feel more alert and prevents fatigue.

Furthermore, consuming large amounts of caffeine in young athletes may cause dehydration and be damaging to bones in the long term. Energy drinks often contain added ingredients such as herbal products and large amounts of vitamins which have no added benefit (and possibly detrimental) to sport performance. Here’s what every parent should know about energy drinks.

Bottom Line

Proper fuelling plays a role in young athlete’s health and performance. Ensuring they receive the right nutrition at the right time can help provide them with the energy they need to give their best in the activities they enjoy. It’s important to try new foods or new routines during practice and not on game day so there are no surprises. Every athlete has different nutrition needs, and working with a Performance Dietitian can help your young athlete find the best fuel for them.