Your child is training hard, playing sport and constantly on the go. But are they eating enough to support everything their body is being asked to do?

Should they eat before training? Do they need more protein? What should they eat after sport? What happens when they arrive home late with little appetite?

With so much conflicting nutrition advice online, it is understandable for parents to feel overwhelmed.

The good news is that your child does not need a perfect diet or a complicated meal plan. Young athletes need consistent and practical nutrition habits that support their growth, recovery and sporting performance.

Young Athletes Are Still Growing

Young athletes are not simply smaller versions of adults.

Their bodies are growing and developing while also managing school, training, competition and everyday life. This creates nutritional demands that can be much higher than many parents realise.

When a young athlete does not eat enough, the effects may not always be obvious at first. Over time, you might notice:

• Low energy during training

• Slower recovery between sessions

• Difficulty concentrating at school

• Irritability or changes in mood

• Poor sleep

• Frequent illness or injuries

• A drop in performance

• Loss of motivation or enjoyment

These signs are sometimes blamed on laziness, stress or a busy schedule. However, inadequate nutrition may be contributing to the problem.

Food Is Part of Their Training

Parents invest considerable time and money in coaching, competitions, equipment and strength training. But if a young athlete is not properly fuelled, they may struggle to get the full benefit from those opportunities.

Food provides the energy their body needs to train, recover, build strength and adapt.

Carbohydrates provide energy for training and competition. Protein supports muscle growth and repair. Healthy fats support development and overall health. Fluids help regulate body temperature and maintain physical and mental performance.

The goal is not to obsess over every meal. It is to help your child understand that eating well is part of preparing well.

What Should They Eat Before Training?

Eating before training can help a young athlete feel more energetic and focused.

If they are eating one to two hours beforehand, practical options may include:

• Yoghurt and fruit

• A smoothie with banana

• A sandwich or wrap

• Pikelets with jam

• Crackers with tuna or cheese

• Cereal with milk

If training begins soon after school, packing an extra snack can prevent them from arriving hungry and flat.

Every athlete responds differently, so encourage your child to experiment during regular training rather than trying something new on competition day.

What About After Training?

After training, the body needs carbohydrates to replace energy and protein to support recovery.

Simple options include:

• Chocolate milk and fruit

• Yoghurt with cereal

• Eggs on toast

• A chicken or tuna sandwich

• A smoothie with milk, fruit and yoghurt

• A balanced meal containing protein, carbohydrates and vegetables

If your child has little appetite after a late session, a smoothie or milk based drink may be easier to manage than a large meal.

Do Young Athletes Need Supplements?

Most young athletes should focus on establishing consistent eating, hydration and sleep habits before considering supplements.

Protein powders can be convenient in certain situations, but they should not replace balanced meals. Other supplements should only be considered with guidance from an appropriately qualified health professional who understands the needs of growing athletes.

Focus on Consistency, Not Perfection

One imperfect meal will not ruin your child’s performance. What matters most is what they do consistently over time.

Parents can help by keeping practical snacks available, encouraging regular meals and talking about food as fuel rather than labelling foods as good or bad.

The aim is to build confidence and independence so young athletes gradually learn how to make appropriate choices for themselves.

Want More Help Fuelling Your Young Athlete?

If you are still unsure whether your child is eating enough to support their growth, recovery and sporting performance, these resources can help.

🎧 Listen to our podcast with a sports nutritionist for practical advice about fuelling before training, recovery, hydration, protein and supplements.

For more detailed guidance that you and your child can access in your own time, watch our:

🥗 Sports Nutrition For Youth Athletes Workshop

These practical workshop videos will help you understand how to fuel your child before and after training, support their recovery and develop healthier nutrition habits for long term athletic development.