Teenage athletes are not just smaller versions of adults. Their bodies are growing, changing and adapting constantly — and that means their nutrition needs are very different too.

Between school, sport, training, social pressures, puberty, exams and growth spurts, young athletes are managing a lot. If they are not fuelling properly, it can affect far more than just their performance. It can impact their energy, recovery, concentration, mood, hormones, gut health and long-term development.

One of the biggest messages from our recent Inner Athlete Podcast episode is the importance of carbohydrates for teenage athletes.

Carbohydrates are the body’s main source of fuel for high-intensity activity. They help restore glycogen, which is the stored energy in the muscles. When young athletes do not get enough carbohydrates, training can feel harder, performance can drop, and recovery between sessions may be affected.

This is especially important for athletes who are training multiple times per week, playing sport, swimming, running, or completing back-to-back sessions. A simple carbohydrate source before training — such as a banana, toast with Vegemite, dried fruit, pikelets with honey, or even a smoothie — can make a big difference to how they feel and perform.

Another important point is that protein is not always the best option before training. While protein is essential for muscle repair and recovery, it takes longer to digest. Having a high-protein snack right before training can sometimes leave young athletes feeling sluggish, bloated or uncomfortable.

A better approach is to focus on quick-digesting carbohydrates before training, then include protein after training to support recovery. Post-training options could include chocolate milk, Greek yoghurt, eggs, a smoothie, a balanced meal, or milk with fruit.

Healthy fats also play an important role, especially for hormone health. Foods such as avocado, olive oil, nuts, seeds, fish and other quality fat sources help support the production of hormones, including estrogen and progesterone. For teenage girls especially, under-fuelling or restricting food groups can contribute to hormonal issues and poor recovery.

Fibre is another key piece of the puzzle. Fibre supports gut health, feeds good gut bacteria, and plays a role in the gut-brain connection. This matters because the gut can influence mood, concentration, sleep and stress levels.

However, timing matters. High-fibre foods are best eaten away from training sessions because they digest more slowly. Fruits, vegetables, nuts, seeds, legumes, lentils, beans and wholegrains are great options throughout the day.

The key takeaway for parents is this: young athletes need food that supports growth, performance and recovery — not restriction or fear around eating.

Instead of labelling foods as “good” or “bad”, focus on what different foods can do for the body. Food can fuel performance, support concentration, build muscle, improve recovery and help young athletes feel better day to day.

Want to learn more about how to fuel teenage athletes properly?

Listen to the full Inner Athlete Podcast episode, “Why Teenage Athletes Aren’t Small Adults: And How to Fuel Them for Performance”, where Trent speaks with clinical nutritionist Laura Sedgwick about teenage nutrition, hormones, gut health, stress and performance.

And if you’re a parent who wants to better understand how to support your child’s development, confidence and performance, download our free guide: From Frustration to Confidence — A Parent’s Guide to Helping Young Athletes Get Stronger, Faster, and More Confident, Safely and Efficiently.

It’s designed to help parents understand what young athletes really need to improve performance, reduce injury risk and build long-term confidence in sport.