Fueling Up: What Young Athletes Need to Eat and Drink for Peak Performance

Fuel for Success: Nutrition and Hydration Tips for Young Athletes

Proper nutrition and hydration are essential for young athletes' success as they gear up for competitions and training sessions. The food and drinks they consume directly impact their performance, recovery, and overall health. Whether it’s a practice or a big match day, knowing how to fuel the body effectively can significantly enhance performance. Here are key insights for young athletes, their parents, and trainers on maintaining optimal energy and hydration levels.

Understanding Nutritional Needs

Young athletes require specific nutrition to support their active lifestyles and growth phases. Their bodies need more energy than those of less active peers. A balanced diet rich in macronutrients—carbohydrates, proteins, and fats—is essential for endurance and muscle recovery. For example, a 14-year-old athlete may need around 2,500 to 4,000 calories per day, depending on their activity level.

• Carbohydrates (main energy source): About half a plate or two cupped hands of wholegrain foods (like rice or pasta) per meal.

• Proteins (for muscle repair): A palm-sized portion of lean meat, fish, eggs, or plant-based protein.

• Fats (for long-term energy): A thumb-sized amount of healthy fats like nuts, seeds, or avocado.

  
  

Pre-Game Fuel

What young athletes eat before a game or training session can greatly influence their performance. Aim for a meal rich in complex carbohydrates with moderate protein about 3–4 hours before the event.

• Example Meal:

  • 150g of wholegrain pasta (about 2 cupped hands) with marinara sauce.

  • A palm-sized portion of grilled chicken or tofu.

  • A handful of vegetables, such as spinach or broccoli.

• Alternative:

  • A cup (150g) of cooked brown rice with black beans and leafy greens.

These options provide sustained energy and keep athletes fuelled for the activity ahead.

Snacking Smart

If time is tight—around 30–60 minutes before activity—a lighter snack works best. Choose options that are easy to digest and provide quick energy:

• Snack Ideas:

  • 1 medium banana (roughly 100 calories).

  • 1 granola bar (under 150 calories, with whole grains).

  • 1 small pot of low-fat yoghurt (125g).

Pair the snack with 200–250ml of water to stay hydrated.

Hydration Strategies

Staying hydrated is just as important as eating well. Athletes should drink 400–500ml of water about 2–3 hours before the event, followed by another 150–250ml 30 minutes before starting.

Even mild dehydration can affect performance, so encourage athletes to sip water consistently.

Electrolyte Drinks

For activities lasting more than an hour or play in hot conditions, electrolyte drinks can help. Look for options with less than 8–10g of sugar per serving, providing essential electrolytes like sodium and potassium.

Alternatively, make a homemade electrolyte drink by mixing:

• 500ml of water

• A pinch of salt

• A splash of fruit juice or a squeeze of lemon.

  
  

During the Game or Practice

While playing, young athletes should stay mindful of their hydration and energy levels. If the sport’s rules allow for breaks, they can:

• Drink 100–150ml of water every 15–20 minutes.

• Use a low-sugar sports drink if the activity is long or intense.

  
  

Snacks on the Sideline

Quick, easily digestible snacks provide a fast energy boost:

• 1 energy gel (under 100 calories).

• A small handful (15–20g) of dried apricots or raisins.

• 10 almonds or cashews (around 70 calories).

  
  

Post-Game Recovery

Recovery is crucial after matches or intense training. Within 30–60 minutes, athletes should consume a mix of carbohydrates and protein to replenish glycogen stores and begin muscle repair.

Ideal Post-Game Meal

• 1 wholegrain wrap (120 calories) filled with chicken, hummus, and assorted veggies.

• A bowl of porridge (40g oats) topped with a handful (30g) of berries and 3 tablespoons (50g) of Greek yoghurt.

  
  

Post-Activity Hydration

Athletes should continue hydrating to replace lost fluids. A quick way to check hydration is by observing urine colour—pale yellow is ideal. After intense activity, aim to drink 500–750ml of water.

Tips for Parents and Trainers

Parents and trainers play a vital role in encouraging healthy habits. Here are some practical tips:

• Plan Ahead: Preparing meals and snacks in advance reduces stress on busy days. Involve young athletes in meal prep to teach them about balanced nutrition.

• Educate on Nutrition: Explain the importance of food and hydration for energy and recovery.

• Lead by Example: Encourage healthy eating by modelling it yourself. Make family meals nutritious and prioritise hydration together.

• Listen to Their Bodies: Teach athletes about hunger cues and energy levels.

• Keep It Fun: Experiment with new recipes and snacks to make healthy eating enjoyable.

  
  

Maximising Potential Through Smart Nutrition

Young athletes can improve their performance and enjoy their sports journey by focusing on balanced pre-game meals, proper hydration, and post-game recovery.

As parents and trainers, your support in their nutrition can play a key role in their development both as athletes and individuals. So, let’s fuel up and help them achieve their goals!