Supporting Young Athletes: The Critical Role of Proper Nutrition and Hydration

Vanessa Peat
13 January 2025
Fuelling the body correctly is not just a recommendation but a necessity, especially for adolescents involved in sports. With growth, development, and performance at stake, it is crucial for parents, educators, and young athletes to understand how proper nutrition and hydration can significantly impact athletic potential.
Why Is Proper Nutrition Essential?
Adolescence is a period marked by rapid growth and physical development, requiring higher energy and nutrient intakes than any other life stage. For young athletes, these needs are even more pronounced as their bodies are not only growing but also exerting themselves physically during training and competition.
A typical youth athlete needs to consume more nutritional intake than their non-athletic peers to meet both their energy and performance needs. However, many young athletes express surprise when presented with their recommended daily intake goals, finding it hard to conceptualize the high fuelling requirements needed to meet their bodies' demands. This challenge can lead to under-fuelling or low energy availability—a condition where energy intake does not match the fuelling demands required for growth, daily activities, and sports. This not only hinders development but also impacts energy levels, recovery, and overall performance.

Making Nutrition Practical and Accessible in Schools
Helping adolescents understand what and how much they need to eat can be daunting. Schools, teachers, and parents must work together to offer students practical, evidence-based nutrition education. Breaking down complex dietary recommendations into actionable, easy-to-follow steps is key.
Student-athletes should understand that their nutritional requirements will vary depending on activity levels. For example, training days may require higher nutritional intake compared to rest days. Educating students on how to adjust their meals and snacks based on physical activity levels can help prevent under-fuelling and support optimal performance.
Educating Schools and Parents on Fuelling Needs
While young athletes are the primary focus, it is equally important to educate parents, teachers, and schools. These groups play a critical role in ensuring adolescents meet their nutritional needs.
Highly active adolescents require tailored food intake to support their growth, development, and athletic performance. Schools, particularly those with boarding facilities, may need guidance on appropriate portion sizes and meal plans. This ensures that each student-athlete receives adequate fuelling based on their training demands. Schools should also account for varying energy needs throughout the week, offering larger portions or additional healthy snacks on training, competition, or recovery days.
Educating parents and schools fosters a supportive environment where adolescents can receive proper nutrition both inside and outside the school setting.

Navigating Diet Trends and Information Overload
Adolescents today face an overwhelming amount of conflicting nutritional advice, often driven by diet trends on social media. While personalised nutritional guidance may be necessary in some cases, such recommendations should be made by a qualified Sports Dietitian or Performance Nutritionist. These professionals ensure that young athletes receive all the essential nutrients they need to fuel their bodies, according to their unique situation.
Parents and schools must guide adolescents toward reliable sources of nutritional information. Fad diets and social media influencers often promote restrictive habits that are incompatible with the nutritional demands of growing, active adolescents. By providing accurate, evidence-based information, we can help young athletes make informed dietary choices.
The Overlooked Importance of Hydration
Hydration is often overshadowed by discussions about nutrition but is equally critical for both cognitive function and physical performance. Many students start their day inadequately hydrated, which can negatively affect energy levels, focus in the classroom, and performance on the field.
Simple measures like promoting water breaks at the start of lessons and throughout the school day can significantly improve hydration levels. These efforts can enhance cognitive function and create a culture where hydration is prioritised, benefiting both students and staff.

Conclusion
Supporting young athletes involves creating an informed environment where students, parents, and educators understand the importance of nutrition and hydration. This knowledge can transform mealtimes into enjoyable and impactful opportunities for growth and performance.
By educating schools, clubs, and parents about the fuelling needs of young athletes and empowering students to adapt their portion sizes based on activity levels, we can pave the way for a healthier, stronger generation. Every step toward better nutrition and hydration is a step toward better performance.
Let’s ensure that the next generation of athletes is well-prepared, well-nourished, and well-hydrated to achieve their best.
Fueling Young Athletes: Partner with Us Today!
Our dedicated team of specialists is here to support you every step of the way. Whether you’re a parent, coach, or educator, we’re ready to provide expert guidance on nutrition and hydration for young athletes.
Reach out to us today and let’s fuel the future together!