Fuelling young athletes for training and match day

Young athletes need enough energy to grow, develop and recover, as well as to train and compete [1,2]. In my work with young athletes, the most common problem I see is underfuelling: they simply do not eat enough to cover the demands of growth and training, or they do not eat at the times when their bodies need it most. In this article I set out the priorities for everyday eating and for days of matches or competition, with a food first approach throughout [1,9].

Why young athletes are different

Adolescence is a period of rapid growth, and young athletes must meet the energy cost of that growth on top of the demands of training [1,2]. Energy requirements in young athletes are high and increase with age [1,2,7], and youth athletes often eat less carbohydrate than their training requires [8]. Families should therefore expect a training teenager to need noticeably more food than a less active sibling or friend [1,7].

The risk of underfuelling

When energy intake does not match the energy used in training and daily life, the body has too little left for functions such as growth, reproductive health, bone health and immunity [4]. When this low energy availability is prolonged or severe, it can lead to Relative Energy Deficiency in Sport (REDs), which affects both male and female athletes and can impair wellbeing, increase injury risk and reduce performance [4].

Signs and symptoms that may point to REDs include missed or irregular periods in girls, bone stress injuries, persistent hunger, low mood, poor sleep, and training or performance that plateaus or declines [4]. These signs can also have other causes, so any of them deserves a conversation with a GP or a registered sports nutrition professional rather than a change in diet made in isolation [4].

Building the everyday diet

Carbohydrate for fuel. Carbohydrate is the main fuel for the high intensity efforts that sport demands, so intake should be matched to the day’s training load, with more on busy days and less on rest days [3,6]. Bread, rice, pasta, potatoes, oats, cereals and fruit are practical sources that fit easily into family meals.

Protein spread across the day. Protein supports growth and recovery and is best provided as a regular spread of good quality sources across meals and snacks, especially in the period after training, rather than concentrated in the evening meal [1,3,8]. Milk, yoghurt, eggs, meat, fish, beans and lentils are all useful options.

Colour and variety. A varied diet that includes fruit, vegetables and dairy foods or fortified alternatives helps to provide the nutrients that growing athletes need, and particular attention should be paid to calcium, vitamin D and iron [1].

Hydration. Young athletes should have access to enough clean, cool fluid before, during and after training and competition, with extra care in warm conditions or long sessions [1,3].

Supplements: food first

Nutrient needs in young athletes should be met by everyday foods rather than supplements, and recommending supplements to developing athletes overstates their ability to improve performance compared with training and diet [1]. Supplements can also be contaminated with substances that are prohibited in sport or harmful to health [9]. Any perceived need for a supplement should be discussed with a qualified professional, and effort is better invested in regular, well timed meals [1,9].

Match and competition days in practice

The following steps set out an example nutrition plan for a young athlete participating in a high intensity sport, covering the day before, the day itself and the recovery period [1,3,5,6].

• The day before. Meals and snacks include a good portion of carbohydrate, such as pasta, rice or potatoes, so that energy stores are well stocked [5,6].
• Breakfast. The day starts with a familiar breakfast, such as porridge, cereal with milk, or toast with eggs, rather than competing on an empty stomach [1,5].
• The main meal beforehand. A carbohydrate based meal that is low in fat and fibre is eaten a few hours before the start, using foods the athlete knows agree with them [3,5,6].
• A top up if needed. A small, easily digested snack, such as a banana or a sandwich, can be eaten closer to the start if the athlete is hungry [3,5].
• Fluids. Athletes arrive hydrated and drink regularly through the warm up and the event [1,3].
• During breaks. At half time or between events, a small amount of carbohydrate, such as fruit or a drink containing carbohydrate, can help to maintain energy [3,5].
• After the end. A meal or snack containing both carbohydrate and protein is eaten soon after the match or competition finishes, for example a chicken wrap, a milky drink with a sandwich, or a family meal [1,3,5].
• Nothing new on the day. New foods and drinks are tried in training first, so that routines on the day are familiar and comfortable [5].

These are general principles for healthy young athletes, and individual needs vary with age, growth, sport and training load.

Summing up

Young athletes need enough energy to grow as well as to train, and their needs are often higher than families expect [1,2,7]. Regular, well timed meals with sufficient carbohydrate, protein spread across the day, plenty of variety and good hydration form the foundation of performance and health [1,3,6]. Persistent underfuelling carries real risks [4], whereas supplements are rarely necessary and are no substitute for good food [1,9].

This article gives general information about nutrition and exercise and is not a substitute for individual advice from your GP, a physiotherapist or another qualified healthcare professional. If you have a health condition, an injury or symptoms, have recently been unwell or had an operation, or are pregnant or have recently given birth, speak to a healthcare professional before starting a new programme. Stop and seek advice if you feel pain or become unwell while exercising.