Fuelling Young Athletes

Young athletes are growing and training at the same time, which means their fuelling needs are higher than most people realise. The goal isn't complicated diets or supplements — it's getting enough good-quality food in, consistently, around the demands of training and school. Get the basics right and everything else takes care of itself.

Before training

Aim for a balanced meal containing carbohydrates and some protein about two to three hours before a session — think pasta, rice or potatoes with chicken, fish or beans, plus some vegetables. If there's only an hour to spare, a smaller, carb-focused snack such as a banana, toast with honey, or a yoghurt works well. The aim is to arrive energised, not stuffed or starving.

After training

Recovery starts with the next meal. Within a couple of hours of finishing, young athletes should eat a normal balanced meal with carbohydrates to refill energy stores and protein to support muscle repair and growth. A glass of milk and a piece of fruit is a perfectly good interim snack if the next meal is a while away.

Hydration

Encourage regular sips of water through the day, not just during sport. Bringing a labelled water bottle to every session builds the habit. For most training, water is all that's needed; sports drinks are rarely necessary for youth athletes unless sessions are very long or in extreme heat.

Above all, keep it sustainable and enjoyable. Consistent, varied, mostly-whole-food eating will support performance and healthy growth far better than any single "superfood" or supplement.