How to Fuel Young Athletes for Training & Games

The new season is almost here, and fueling your young athlete the right way can make all the difference. Backed by science (and our own experience growing up in the game), this guide covers what to eat, when to eat it, and how to stay hydrated—so kids ages 8–16 can show up strong for training, games, and everything in between.

Why Nutrition Matters for Youth Athletes

Children and teens are in the most important growth phase of their lives, which means they need fuel for both performance and development. Poor nutrition can lead to low energy, slow recovery, and even increased injury risk. According to the Academy of Nutrition and Dietetics, young athletes need more energy, protein, fluids, and micronutrients than non-active peers.

Pre-Training or Game Nutrition

Timing: 2–3 hours before activity

Goals: Provide lasting energy, avoid stomach upset, ensure hydration

What to Eat:

• Complex Carbohydrates: Whole grain bread, rice, potatoes
• Moderate Protein: Turkey, scrambled eggs, chicken breast
• Low Fat and Fiber: Avoid fried or heavy foods to reduce risk of cramping
• Fruits or Veggies: Bananas, apples, berries, carrots. All fruits and veggies are great.

I always loved having some eggs on toast with a couple bananas growing up as a pregame meal. Gave me the carbs I needed while not upsetting my stomach. Everyone is different so what I’d recommend is testing out different meals for training that you can have before a game. Avoid eating something new before a game if you can. I learned that the hard way growing up!

Hydration:

• 8–16 oz of water in the 1–2 hours leading up. Preferably with electrolytes
• Avoid energy drinks, sugary sodas, and sweet juices

30-Minute Window Before Playing (Optional Snack)

If your kid is still hungry right before a game or practice, we recommend the options below:

• Low-fiber, quick digesting carb: Applesauce, a banana, granola bar
• Small portion: Just enough to avoid hunger, not cause discomfort

During Practice or Game

Most practices or games under 1 hour do not require food during. But hydration is key.

Hydration During:

• 5–10 oz of water every 15–20 minutes
• For intense or long sessions (>60 min), use electrolyte drinks like low-sugar sports drinks (watch sodium content)

Post-Training or Game Recovery

Timing: Within 30–60 minutes after activity

Goals: Replenish energy, repair muscle, rehydrate

Ideal Snacks:

• Chocolate milk (great ratio of carbs to protein)
• Protein smoothie with fruit and Greek yogurt
• Rice with chicken and veggies
• Whole grain wrap with turkey and spinach

Nutrient Ratios:

• Carbs: Replenish glycogen stores
• Protein (10–20g): Repair muscle
• Fluids & electrolytes: Rehydrate

Day-to-Day Nutrition for Growing Athletes

Outside of game days, fueling consistently helps support growth and long-term performance.

Daily Must-Haves:

• Lean proteins: Chicken, fish, eggs, beans
• Whole grains: Oats, rice, quinoa, potatoes
• Dairy or alt: Milk, cheese, or fortified non-dairy
• Fruits + Veggies: Aim for color variety!
• Healthy fats: Avocado, nuts, olive oil

Don’t Forget Calories

Kids in this age group often need:

• Ages 8–10: ~1,600–2,000 calories/day
• Ages 11–16 (highly active): ~2,200–3,000+ calories/day

Special Notes for Parents

• Don’t restrict carbs or calories unless advised by a pediatrician.
• Focus on performance and health, not physique.
• Encourage positive eating habits—not shame or pressure.
• Keep food available after evening practices or games to prevent under-eating.

Scientific Sources

• Academy of Nutrition and Dietetics
• U.S. Department of Agriculture (USDA)
• International Society of Sports Nutrition (ISSN)
• American College of Sports Medicine (ACSM)

If you're unsure what recipes to make, check out our wide-range of healthy, performance driven recipes!