Fueling Young Athletes: A Parent’s Guide to Nutrition for Peak Performance
In high school, I was 6'3" and about 200 pounds. I was tall, lanky, and loved playing sports, but I was significantly smaller than other kids my height or taller. Because of this, I was often bullied on the basketball court and didn’t even consider playing football. Fortunately, I found volleyball, where I thrived.
If you’re a parent of a young athlete, your child may be experiencing something similar. Maybe they’re passionate about their sport but struggling to keep up physically. Perhaps you think they’re eating “a lot” because they’re constantly snacking or emptying the fridge, but they’re not gaining weight or building the strength they need to succeed. This can be frustrating for both the athlete and the parent who wants to see their child thrive.
Here’s the key question to ask yourself and your athlete:
What are they actually eating?
And equally important: What is the quality of that food?
Quantity vs. Quality: The Nutrition Gap
Does this sound familiar? Your athlete is pounding cereal in the morning, snacking on Pop-Tarts, grabbing cafeteria food for lunch, skipping meals before practice or games, and then raiding the fridge at night. Sure, it might seem like they’re eating a lot, but most of these foods are packed with sugar, low in nutrients, and not filling enough to fuel their busy, active lifestyle.
Teen athletes need a variety of high-quality nutrients to support their demanding schedules. They’re always on the go, competing at their highest level, striving to improve, and still needing to focus in school. The foods mentioned above won’t deliver the energy or nutrients they need to perform and recover.
The Power of Whole Foods
Whole foods, and plenty of them, are the best way to fuel your young athlete. There’s no “one-size-fits-all” approach to nutrition, and anyone claiming otherwise is likely trying to sell you something. Every athlete is unique, and their nutritional needs will vary based on their activity level, metabolism, and individual preferences.
Here’s a sample framework to get started:
Breakfast:
- Eggs (cooked in butter)
- Sausage or bacon
- Whole milk
- Bread or oats
Snack:
- A sandwich with protein (turkey, chicken, or ham)
- Protein shake with carbs
Lunch:
- Protein (chicken, beef, or fish)
- Rice or potatoes
- Vegetables
- Butter or avocado
Snack:
- Peanut butter and jelly sandwich
- Fruit with nut butter
Dinner:
- Whatever the family is eating, but ensure it includes:
- Protein (meat, poultry, or fish)
- Carbs (pasta, rice, or potatoes)
- Fats (butter, avocado, or olive oil)
- Add extra veggies for a nutrient boost
My Secret Weapon (Optional): Wish I found this in High School
- 2 cups whole milk
- 2 cups oats
- 1 banana
- 2 scoops protein powder
- 1-2 tablespoons peanut butter
Adjust the quantities and add fruit if desired to fit your athlete’s taste and calorie needs. This shake is a great way to add calories without feeling overly full or bloated.
Key Nutrition Goals for Athletes
The goal is to fuel your athlete throughout the day so they can stay sharp in class, perform their best during practice or games, and recover effectively to keep improving. A good starting point for daily intake might look like this:
- Protein: 1 gram per pound of body weight
- Fats: 75 grams or more
- Carbs: The remaining calories to meet energy needs
Whole foods should always be the foundation of their diet because they provide nutrients that supplements simply can’t replicate.
Supplements: When and If to Use Them
While supplements can be helpful in certain situations, they should never replace whole foods. Avoid blindly giving your child pills or powders without understanding their needs. Instead:
- Get Bloodwork Done: Work with a doctor to identify any deficiencies or specific needs.
- Focus on Whole Food Solutions First: Supplements should fill gaps, not act as a crutch.
If supplements are necessary, consider options like protein powder or multivitamins, but only as part of a balanced diet.
Flexibility and Adjustments
This “plan” isn’t meant to be rigid. It’s a learning process for both you and your athlete. Some athletes may need more food, while others might prefer larger meals and fewer snacks. Work together to find what works best, and don’t be afraid to make adjustments along the way.
Nutrition Tips for All Teen Athletes
- Maximize Variety: Add as many different fruits and vegetables as possible to their diet.
- Be Mindful of Digestive Issues: Some athletes may struggle with dairy or certain proteins. Stick to foods they tolerate well.
- Expose Them to New Foods: The more they try now, the better their gut health and food preferences will develop over time.
Final Thoughts
Every athlete is different, but one thing is universal: proper nutrition is the key to their success. By focusing on whole foods and working together to create a balanced plan, you can help your child thrive both on and off the field.
If you have questions or need personalized advice, feel free to email us at richie@freedomathleticsnc.com or visit FA Supp Shop at 7593 A Valley Blvd., Blowing Rock, NC. We’re here to help your athlete perform at their highest level.