Sports Nutrition for Kids: Fueling Young Athletes

Whether your child plays recreational soccer or competes at a higher level, nutrition affects their energy, performance, and recovery. But youth sports nutrition doesn't have to be complicated—most young athletes do well with regular healthy eating plus smart timing.

This guide covers how to fuel your child for sports without overcomplicating it.

What You Need to Know AAP

The basics apply:

• Young athletes need the same nutrients as all kids
• Balanced diet meets most needs
• Extra food compensates for extra energy used
• Extreme diets are unnecessary and potentially harmful

What young athletes need more of:

• Total calories (to match activity level)
• Carbohydrates (primary fuel source)
• Fluids (sweat losses)
• Protein (for muscle repair—but not excessive amounts)

What they don't need:

• Protein powders or supplements (usually)
• Sports drinks for most activities
• Energy drinks (never appropriate for children)
• Restrictive diets or weight manipulation AAP

Age considerations:

• Children are not small adults
• Their bodies use fuel differently
• They have different hydration needs
• They're still growing—nutrition serves growth too

Pre-Game Nutrition

Timing matters:

• Large meal: 3-4 hours before
• Smaller meal: 2-3 hours before
• Light snack: 1-2 hours before
• Small snack: 30 minutes before

Good pre-game meals (3-4 hours before):

• Pasta with marinara and lean protein
• Chicken sandwich on whole grain
• Rice with chicken and vegetables
• Oatmeal with banana and milk

Good pre-game snacks (1-2 hours before):

• Banana or other fruit
• Granola bar
• Toast with peanut butter
• Yogurt
• Crackers with cheese

What to avoid before activity:

• Very high-fat foods (slow to digest)
• Very high-fiber foods (may cause GI issues)
• New or unfamiliar foods
• Excessive sugar (can cause crash)
• Too much food too close to start

During Activity

Hydration:

• Water is usually sufficient
• Drink every 15-20 minutes
• 4-8 oz per break
• Don't wait until thirsty

When sports drinks might be appropriate:

• Intense activity lasting more than 60 minutes
• Hot and humid conditions
• Multiple games in one day
• Heavy sweating
• If used, dilute with water AAP

Snacks during all-day tournaments:

• Fresh fruit
• Granola bars
• Trail mix
• Peanut butter sandwich
• Cheese and crackers
• Avoid heavy meals between games

Post-Game Recovery

The recovery window:

• Eat within 30-60 minutes after intense activity
• Carbohydrates replenish energy stores
• Protein supports muscle repair
• Fluids replace sweat losses

Good recovery snacks:

• Chocolate milk (excellent balance of carbs and protein!)
• Yogurt with fruit
• Sandwich
• Smoothie with fruit and yogurt
• Banana with peanut butter

Recovery meals:

• Regular balanced meal
• Include carbs, protein, vegetables
• Plenty of fluids
• No special requirements—just healthy eating

Common Sports Nutrition Myths

Myth: Kids need protein shakes after sports
Reality: Most children get plenty of protein from food. Supplements are unnecessary and may actually be harmful. Real food provides better nutrition. AAP

Myth: Carbs are bad
Reality: Carbohydrates are the primary fuel for active kids. Low-carb diets are inappropriate for growing, active children. Whole grain carbs are important.

Myth: Sports drinks are necessary
Reality: Water is sufficient for most youth activities. Sports drinks add unnecessary sugar and calories for activities under 60 minutes.

Myth: More protein = more muscle
Reality: Excess protein doesn't build more muscle. Training builds muscle; adequate (not excessive) protein supports that process.

Myth: Kids should restrict calories to make weight
Reality: Weight restriction is dangerous for growing children. It can harm development, cause eating disorders, and damage long-term health. Never appropriate. AAP

Sport-Specific Considerations

Endurance sports (running, swimming, cycling):

• Higher carbohydrate needs
• Attention to hydration
• Steady energy through day
• Recovery nutrition especially important

Strength/power sports (wrestling, gymnastics, football):

• Adequate protein for muscle
• Still need carbohydrates
• Never restrict for weight in children
• Focus on healthy eating, not "bulking"

Team sports (soccer, basketball, hockey):

• Balance of energy needs
• Pre-game fueling important
• Halftime/between period snacks
• Adequate hydration

All-day tournaments:

• Pack plenty of food
• Cooler with healthy options
• Regular small meals and snacks
• Lots of water
• Avoid fast food between games

Red Flags in Young Athletes

Warning signs requiring attention:

• Obsession with weight or body shape
• Restricting food intake
• Excessive exercise beyond requirements
• Fatigue, frequent illness
• Stress fractures
• In girls: loss of menstrual periods

Disordered eating in sports:

• More common in sports emphasizing weight or aesthetics
• Can affect both boys and girls
• Dangerous for development
• Seek help if you notice warning signs AAP

If you're concerned:

• Talk to pediatrician
• Don't ignore warning signs
• Seek evaluation promptly
• Treatment is most effective early

Practical Tips

Packing for sports:

• Water bottle (always)
• Fruit (banana, oranges)
• Granola bars
• Crackers or pretzels
• Recovery snack for after

Game day routine:

• Regular breakfast
• Pre-game meal with enough time to digest
• Light snack if needed
• Hydrate leading up to game
• Recovery snack/meal after

Season-long nutrition:

• Consistent healthy eating matters most
• Not about one meal or one day
• Variety of foods
• Family meals when possible
• Model healthy eating

What Other Parents Ask

Q: Does my child need a protein supplement?
A: Almost certainly not. Children easily meet protein needs through food. Supplements may contain ingredients inappropriate for children and can create unhealthy relationships with food. Focus on regular healthy meals. AAP

Q: What should my child eat before an early morning game?
A: Something light and easily digestible—banana, toast, or yogurt. Have them eat as early as tolerable before game. If game is very early, an evening snack the night before can help.

Q: My child's coach recommends specific supplements. Should I follow this advice?
A: Coaches typically aren't nutrition experts. Most supplements are unnecessary for children and may be harmful. Discuss any recommendations with your pediatrician before following.

Q: How do I know if my child is eating enough for their activity level?
A: Signs of adequate nutrition: good energy, healthy growth, appropriate weight for height, normal development. If your child seems fatigued, isn't growing normally, or is losing weight, discuss with your pediatrician.

Q: Is it okay to use food as reward for sports performance?
A: Using occasional treats to celebrate is fine, but avoid regular use of food as reward. This can create unhealthy relationships with food. Performance should be intrinsically rewarding.

The Bottom Line

Young athletes do best with balanced, consistent healthy eating—not special diets or supplements. Fuel before activity with carbohydrates, hydrate with water during, and recover with carbs and protein after. Avoid supplements, sports drinks for short activities, and any form of weight restriction. Trust your pediatrician, not supplement marketing. AAP

Key points:

• Regular healthy eating is foundation
• Carbohydrates fuel activity
• Water is usually sufficient
• Protein from food, not supplements
• Never restrict weight in children
• Recovery nutrition supports muscle repair

Clara is here to help you fuel your young athlete.