A Parent’s Guide to Pediatric Sports Nutrition

Supporting your teen athlete goes beyond cheering from the sidelines. It also means helping them navigate the demands of competitive sports, making sure they understand what it takes to keep their bodies healthy, strong and injury-free. One of the most important parts of helping young athletes compete at their highest level is making sure their nutrition properly supports their growing, active bodies.

“It’s crucial that teen athletes have proper sports nutrition because they’re trying to meet two objectives: peak athletic performance and healthy growth and development,” says registered and licensed dietitian Katherine Shary.

Foundations of a Healthy Diet

A well-balanced diet for teens should include three meals and up to two snacks per day with a variety of nutrient-dense foods, such as protein (animal or plant-based), vegetables, fruits, whole grain and dairy (animal or plant based). For teen athletes, food equals energy, and the key to proper sports nutrition is to make sure they’re getting the right amount and the right mix of foods at the right time.

From soccer to swimming, no matter what sport or athletic activity your young athlete is participating in, their food intake plays a key role in their energy level, performance and overall health. Here is a breakdown of how your teen can fuel their body before, during and after a game or intense practice to stay safe and in the game.

3 to 4 hours before a game

Eat a regular meal consisting of a moderate amount of protein, fat, fiber and carbohydrates. This may include:

• Pasta with red sauce and a protein like meatballs, chicken, fish or lentils
• A cup of fruit
• 8 oz. sports drink with carbs and sodium (avoid low-calorie, diet or energy drinks)

Goal: A balanced meal slows down digestion, giving the body the fuel it needs over the course of the day.

2 hours before a game

Eat a smaller meal with the same mix of key nutrients listed above. A good option may be:

• A turkey or PB&J sandwich
• Pretzels
• Fruit juice or a sports drink with carbohydrates and electrolytes (avoid low-calorie, diet or energy drinks)

Goal: Carbohydrates build up glycogen levels, which is a primary source of energy during exercise.

30 minutes before a game

A high-carb snack, such as:

• Graham crackers
• Banana
• Apple sauce

Goal: Easily digestible carbohydrates top off energy stores and prepare the body for intense activity.

During the game

Hydrate and refuel during play with quick, high-carb snacks like:

• Dried fruit or gummy snacks
• Sports drink with electrolytes

Goal: Electrolytes, such as sodium, are lost when we sweat, so they need to be replaced during high-intensity activities. High-carb snacks boost energy quickly and are easily digestible.

30 to 60 minutes after a game

Eat a snack with a 3-to-1 ratio of carbs to protein. Choose from:

• Chocolate milk
• Applesauce and a beef jerky stick
• Greek yogurt
• Granola bar and cheese stick

Goal: During this recovery period, increased blood flow makes the body most ready for nutrients, so it needs carbohydrates to replenish energy and protein, which helps repair and rebuild muscle tissue.

Signs Your Teen Athlete Isn’t Eating or Hydrating Enough

The guidelines above are designed to prevent young athletes from experiencing the side effects of overexertion and injury. Athletes need to fuel up throughout the day, starting well before they compete. Just like filling up a gas tank, topping off fuel with regular, small meals will help keep kids from feeling the effects of running on empty.

Signs that may indicate that your teen didn’t fuel up properly prior to gametime include:

• Fatigue
• Muscle cramps
• Dizziness
• Headache

“Nutrition is important to fuel young athletes’ performance and is also essential for recovery,” says Ashley Brouillette, MD, a sports medicine primary care physician in the Sports Medicine Program at Children’s. “Proper hydration and nutrition help the body heal and rebuild. When athletes recover well, they’re stronger, ready for peak performance again, and are less likely to get hurt.”

The right nutrition helps protect teen athletes from injury by:

• Building stronger bones and muscles, lowering the risk for fractures and strains.
• Preventing fatigue, which can affect reaction time and coordination.
• Boosting recovery, helping reduce wear and tear that can lead to overuse injuries.

What to eat after a sports injury

No matter how skilled or careful the athlete, injuries happen. And proper nutrition is a key factor in helping your child recover. Even if they’re not working out as long or with as much intensity during an injury, nutrition can be more important than ever. “Sometimes when an athlete is injured, they assume they don't need to eat as much. But the opposite is true,” says Shary. It is essential that athletes are still getting in a good amount of carbohydrates and protein because the body needs to do some repair work and make sure muscles can recover.

Where to go for more nutrition support

Sports medicine PCPs, or sports medicine primary care physicians, are specially trained to care for growing athletes, so they're a great resource when your child begins participating in competitive sports. In addition to providing general guidance on nutrition, they can answer questions about your athlete's specific dietary needs, including protein, supplements and more. Sports medicine PCPs can also help determine when it's time to see a dietitian for more complex nutrition concerns.

If teens are turning to influencers, they may see content online that portrays low-calorie, low-carbohydrate diets as healthy options. “We see a lot of young athletes under eating, either because they’re not getting the best information from social media, or just because they don’t realize they need a lot of fuel,” says Shary. “It’s important for parents to remind their active kids that their bodies need carbs and high-quality protein.”

Do teen athletes need supplements or special foods?

There are many products available today marketed to teen athletes that promise to boost performance. Parents should talk to a doctor before incorporating supplements or special foods into an athlete's diet. Some supplements are not only unnecessary, but they may also be unsafe. “The supplement market is highly unregulated, and there could be banned substances in those products that the manufacturer may not even know about,” Shary says. “It’s best to get most of our nutrition from real foods. There is no quick fix. There is no one supplement that is going to make an athlete perform better.”