Fuelling the Future: The Ultimate Nutrition Guide for Youth Athletes and Parents

Why Youth Athletes Aren't Just 'Mini Adults’

From a physiological standpoint, young athletes are completely different from adult athletes: their bodies are still growing and developing, and this process typically continues until peak bone mass is achieved in the athlete’s 20s (Desbrow, 2021). Let’s take a closer look at the physiological differences between youth athletes and adult athletes:

• A young athletes’ cardiovascular system is not yet matured, meaning that their heart beats faster than an adult’s to deliver the required oxygen to the working muscles.
• Youth athletes are less efficient when exercising, meaning the energy cost of exercise is higher and young athletes therefore burn more energy than adults for the same movement.
• Thermoregulation is a greater challenge for young athletes compared to adult athletes. As young athletes usually have a greater surface area to body mass, they tend to lose heat easier in cooler conditions, yet retain heat better during hot conditions. This makes maintaining a stable, healthy temperature a bigger challenge.
• The types and amount of fuel burnt during exercise by a young athlete is totally different to that of an adult athlete. Due to metabolic systems being less developed, there is some inefficiency in fuel burning, leading to carbohydrate stores being depleted quicker, and more fat being used as fuel both at rest and during exercise.
• A young athlete’s musculature, bones and connective tissues are still developing throughout adolescence. This increases the energy cost for recovery, since the body must both repair tissues and facilitate growth of tissues, plus elevates injury risk due to the instability of joints and tissues.

So, with all of this in mind, it’s clear that not only do we need to consider the nutritional demands of athletic training and competition, we need to also consider the complex physiology of a young athlete’s body too.

When It All Goes Wrong

Here at The Edge, we’ve been fortunate to work with many youth athletes over the the years. Whilst there is a multitude of things that these athletes have been getting right to reach the level they are at, we’ve seen some common trends over time:

• Young athletes tend to inadvertently under-fuel their training sessions
• Recovery nutrition is typically an afterthought, rather than a priority
• Hydration often goes amiss, especially during long sessions
• There is a lack of awareness of what to eat and when to eat it
• Young athletes often heavily rely on parents and coaches to manage their nutrition

We understand that nutrition can often fall far down on the priority list compared to training, school and social events, however there are several risks to health and performance when nutrition becomes an afterthought. The stark reality is that youth athletes are at an increased risk of suffering from problematic Relative Energy Deficiency in Sport (RED-S), a syndrome that occurs as a result of energy intake being mismatched with energy output over long durations (Mountjoy et al., 2014).

RED-S is characterised by fatigue, poor recovery, limited training adaptations, increased illness and injury risk, and stunted growth - all of which have the potential to hamper development and performance. Therefore, it is imperative that we empower youth athletes to fuel themselves correctly to minimise the risk of under-fuelling and its complications.

The Foundations: Performance Nutrition 101

So, what should youth athletes do to optimise their nutrition? Focusing on the fundamentals is the first place to start, and that is what we strongly encourage for athletes of all ages and levels. We champion a ‘food first’ approach, addressing the core nutritional demands with high-quality food, before considering any supplements or ‘extras’. Here’s the run-down:

Carbohydrates: The Ultimate High-Octane Fuel. We tend to use the ‘Fuel the Tank’ analogy when discussing carbohydrates, as this is exactly what they do. Carbohydrates are key for providing fast energy for high-intensity exercise, as well as fuelling brain function, so it’s essential to take in plenty of high-quality carbohydrate sources daily.

Protein: The Building Blocks of Recovery. Famed for muscle growth and ‘gains’, the benefits of protein stretch far beyond the bodybuilding world. For youth athletes, protein is key for supporting growth and development of all tissues, the repair of damaged tissues after exercise, and supporting the immune system.

Healthy fats: The Slow Burner. As youth athletes burn huge quantities of fats at rest and during low-intensity exercise, providing high-quality fats as a fuel is vital. Beyond that, healthy fats are beneficial for protecting the joints and organs and supporting normal hormonal function.

Fruit & vegetables: The Cherry on Top. Though not the most enjoyed aspect of the plate for many, fruit and vegetables come with an abundance of benefits. From optimising recovery and supporting immune health, to supporting digestion and fluid balance - consuming at least 7 portions daily can bring a whole host of rewards.

Water: The Forgotten Nutrient. 60-70% of the body is made up of water, and it is vital for circulation, delivery of oxygen and nutrients to the working muscles, reaction time, focus and memory, as well as thermoregulation (i.e. temperature management).

Game-Changing Habits for the Young Athlete

For youth athletes, small habits can bring big results. We recommend being consistent with positive habits from a young age, as this puts youth athletes ahead of their peers and sets them up for sporting success.

Here are our top tips:

• Fuel the tank: always have a meal or snack before training sessions, as this provides crucial carbohydrates as fuel for the session. Focus on carbohydrate sources such as rice, pasta, oats, wholemeal bread, potatoes and fruit, and remember to leave at least 2 hours between eating a meal and training, or 45-60 minutes between a snack and training to ensure the food is digested.
• Focus on the 3 R’s: after training sessions and competitions, start the recovery process as soon as possible. Your recovery snack or meal should contain carbohydrates for quick refuelling, high-quality protein for muscle repair, and fluids for rehydration - this is all best consumed within 30 minutes of finishing exercise to maximise recovery.
• Smart snacking: ensure you always have 2-3 non-perishable snacks in your kit bag to top up energy levels when you need them. Ideal snacks include: oat bars, dried fruit, trail mix, rice cakes and nut butter sachets.
• Hydrate well: carry a refillable water bottle everywhere, and ensure it is filled up before lessons at school, training sessions, and matches/events. Where possible, try to keep it chilled (i.e. using an insulated bottle), as cooler drinks are often more appealing.

These are habits that take time to build, but the earlier a youth athlete starts implementing them, the sooner they will see success. We highly recommend that youth athletes take their nutrition into their own hands to accelerate their learning and develop their independence. That means being responsible for stocking their bag with suitable snacks, packing their drinks bottle, and even preparing their own pre- or post-training snack.

The Parent’s Playbook: Supporting Independence

It is easy to forget that without the gruelling work that parents put in behind the scenes, a youth athlete would not be able to compete to the best of their ability. With this in mind, we’re strong advocates of empowering youth athletes to take on as much responsibility with nutrition as early as possible, as this enhances the athlete’s autonomy, whilst reducing some of the strain on busy parents.

Involving athletes in the meal planning process by asking for meal suggestions is a great place to start, followed by having the athlete accompany you to the supermarket so that they can understand where to find the required items. (This may sound trivial, but in our time we have seen many a youth athlete struggle to find staple items when shopping for themselves for the first time!).

Batch cooking is also a crucial skill that families of youth athletes should depend on heavily. Preparing large quantities of family-style dishes such as bolognese, chilli, traybake, and stews can ensure the whole family can enjoy a nutritious meal all week-long, whilst saving reams of time during busy weeks.

For more of a ‘mix and match’ approach, bulk preparing protein sources such as roast whole chicken, spiced tofu or baked salmon fillets, along with high-quality carbohydrates such as quinoa, cous cous, wholegrain rice, and sweet potatoes means that ingredients can easily be paired with a handful of salad or mixed vegetables for an easy mid-week meal.

Again, involving youth athletes in the cooking process, from prep to plating, will develop crucial skills that they may come to rely on heavily when they transition to living independently in academy digs, performance centre lodgings, or at university.

For batch cooking inspiration, check out our Fuel Like a Champion Recipe Books here!

Summary

In summary, youth athletes must balance their complex nutritional demands with well-planned nutritional intake to support growth and development, as well as performance. Elite performance starts with basic, consistent habits, and by building these into a youth athlete’s routine now, they have the potential to set themselves up for success by strengthening their autonomy with nutrition.

For more support, check out our FREE resources for youth athletes, or book a one-to-one consultation with one of our expert practitioners here.