What Should a Young Athlete Eat to Support Growth and Performance?

Young athletes need enough food not only to perform during sports, but also to support normal growth and development. One of the most important sources of fuel is carbohydrates. Foods such as rice, pasta, potatoes, bread, tortillas, oats, cereal, fruit, and other starches provide the energy muscles need during activity. If your child is training frequently, consistently eating enough carbohydrate throughout the day—and especially before and after activity—is important for keeping energy levels up and supporting recovery.

Protein is important too, but more isn't always better. Young athletes need adequate protein spread throughout the day to support muscle development, recovery, and growth. Foods such as meat, poultry, fish, eggs, dairy products, beans, lentils, tofu, and other protein-rich foods can be included regularly with meals and snacks. A balanced meal that combines carbohydrate and protein is often a great way to fuel training and recovery.

Hydration is another important part of sports nutrition. Water should be the primary source of hydration, with fluids consumed regularly throughout the day and around physical activity. For longer, more intense, or especially hot training sessions, electrolytes may also be important because athletes lose sodium and other electrolytes through sweat. The need for an electrolyte-containing drink depends on factors such as exercise duration, intensity, temperature, and how much the athlete sweats.

Ultimately, young athletes need enough total food to support both their sport and their growth. Focusing too much on restricting certain foods or eating “perfectly” can make it harder for a young athlete to meet those needs. A registered dietitian can help young athletes and their families build a practical fueling routine that provides enough carbohydrate, protein, fluids, and electrolytes while supporting both performance and healthy development.