Proper nutrition and hydration are essential for student athletes. Kids are growing while also burning a high number of calories during sports, making it crucial to fuel their bodies correctly. Poor nutrition can stunt growth, and for girls, it can even increase the risk of osteoporosis later in life.

The Essentials: Macronutrients, Micronutrients, and Hydration

To perform at their best, young athletes need a balance of macronutrients (carbohydrates, protein, and fats), micronutrients (vitamins and minerals), and adequate hydration. Understanding what, when, and how to eat and drink can optimize performance, recovery, and overall health.

Carbohydrates: The Body’s Primary Fuel Source

Carbs should make up 45-65% of total daily calories—about half of an athlete’s diet. While low-carb diets are popular, it’s important to recognize that kids need carbs.  Think of carbs as the gasoline that fuels a car—without them, performance suffers. However, not all carbs are created equal:

  • Best sources: Whole grain bread and pasta, brown rice, farro, potatoes (not chips!), lentils, and peas.

  • Avoid: Highly processed carbs like crackers, bagels, and cookies.

Protein: The Building Block for Muscles

Protein should make up 10-30% of daily calories. Most kids get enough protein naturally through their diet, even if they are vegetarian or vegan. They don’t need protein powders or bars unless advised by a healthcare provider.

TIP: If a child is underweight or lacks muscle mass, they often need more calories overall, not just more protein.

Healthy Fats: Essential for Absorbing Nutrients

Fats should make up 25-35% of daily calories, focusing on healthy fats rather than saturated fats. Healthy fats help absorb vitamins, promote fullness, and support overall health.

  • Good sources: Olive oil, avocado, and nut butters. 

Key Micronutrients for Young Athletes

Three essential vitamins and minerals to pay attention to:

  1. Calcium: Necessary for strong bones and muscle contractions.

  2. Iron: Even if hemoglobin (hgb) levels are normal, iron stores (ferritin) may be low in athletes. Some iron is lost through sweat and urine, so supplementation may be needed, especially for those not eating much meat. (I recommend NovaFerrum because it is the most gentle on the stomach.)

  3. Vitamin D: Crucial for bone health. Most people need a supplement since it’s mainly found in fortified milk or synthesized from sun exposure.

Hydration: What and When to Drink

Proper hydration improves energy levels, endurance, and recovery. Drink 400-600ml (13-20 oz) of cold water 2 hours before activity. Athletes need 150ml (5 oz) every 20 minutes of play. And 1 hour after activity they should have a drink with some sugar and salt. Instead of sugary sports drinks like Gatorade (which is as sugary as soda), opt for homemade alternatives:

    1. 20 oz water + 4 oz cherry/orange juice + squeeze of lemon/lime + 1 tsp honey + 1/2 tsp salt

    2. Watered-down apple juice or coconut water

Hydration from Foods

Certain fruits and vegetables provide water, electrolytes, and antioxidants:

  • Best choices: Watermelon, oranges, cantaloupe (high in potassium, magnesium, vitamin A & C)

  • For less sweetness: Cucumbers (97% water), frozen strawberries (rich in vitamin C)

Timing Matters: When to Eat for Peak Performance

Beyond eating a balanced diet, meal timing plays a key role in energy levels and recovery.

  • Every 3 Hours: Avoid the traditional “three meals a day” mindset. Instead, eat frequently to maintain energy.

  • Pre-Exercise (2-3 Hours Before): Ensure energy stores are full without feeling too hungry or too full.

    • Avoid high-fat foods (like pizza) that slow digestion.

    • Avoid high-fiber meals that may cause bloating.

    • Stick to simple, familiar carbs like pasta.

  • Early Morning Practices: A small snack or drink 1-2 hours before practice, followed by a full breakfast afterward.

  • Post-Exercise Recovery (Within 30 Minutes to 2 Hours): A carb + protein combo helps with muscle recovery:

    • Graham crackers with peanut butter and juice

    • Yogurt with fruit

    • Cheese and grapes

Smart Snack Choices for Busy Athletes

  • Fresh or dried fruit

  • Cereal with milk

  • Smoothies

  • Tempeh or marinated tofu

  • Peas (kids love them frozen!) and edamame

  • Fig bars

  • Protein at every meal

Special Considerations: Weight Loss and Coaching Advice

Be cautious if a coach pressures an athlete to “make weight.” Parents should be involved in these discussions to ensure weight loss is done in a healthy manner.

 

 

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