Sports Nutrition for Junior Athletes: Nutrify Tips to Boost Performance

Sports and Performance Nutrition isn’t just a recommendation—

it’s a game-changer for athletes! 

I spent most of my childhood doing gymnastics and playing touch football. If anyone asked me “What do you want to be when you grow up?”, I would say ‘An Olympic Gymnast!’. Clearly these dreams did not come true :) As an adult, my goals became returning to representative touch football after having two kids.

My personal experience in sport, coupled with my experience as a dietitian has made me really passionate about supporting athletes’ nutrition. I understand what it is like for an athlete to want to perform in their sport. What I have noticed in my lifetime on the sporting fields is that athletes of all ages could improve performance with some tweaks to their nutrition. While this blog focusses primarily on sports nutrition tips for junior athletes, a lot of the information is appropriate for adults too.

Strategic fuelling supports energy, growth, recovery, and performance, laying the groundwork for lifelong health. It supports them on and off the field.

Why Nutrition Matters for Junior Athletes

It is important for the junior athlete to eat well every day – not just on the day of the event. A well-fuelled athlete has:

• Energy for performance, training, daily life and growth.

• Nutrients to support muscle recovery and bone health.

• Sustained brain power for focus and strategy.

• Hydration to regulate body temperature and prevent fatigue.

Daily Fuelling Essentials

Regular Eating

Kids in general need to eat regularly to meet their nutritional needs. Junior athletes usually have higher nutritional needs. Ensuring 3 meals (breakfast, lunch and dinner) and 3 snacks (morning, afternoon and pre bed) is a good starting framework. Being strategic around timing of food, planning snacks and the logistics of juggling getting to training and school often needs to be individualised.

Carbohydrates are the ‘Go’

Carbohydrates are the “petrol that fuels the engine” and are important to maintain energy levels. Young athletes need frequent carbohydrates throughout the day to meet energy demands. Carbohydrate rich foods include bread and other cereal products, pasta, rice, fruit, starchy vegetables and calcium rich dairy foods (milk, yoghurt and cheese).

Protein is the ‘Grow’

Protein rich foods are the “grow” foods. They play a vital role in the growth and recovery of young athletes, supporting muscle repair, growth and providing essential nutrients for development. Most kids meet their protein needs through their regular eating habits alone. Spreading protein intake across meals and snacks ensures the body uses it effectively. Protein rich foods include meat, chicken, fish, eggs, legumes, nuts, tofu and dairy.

Fats

Fats are essential for children in general. Small amounts are required to provide energy, support brain function, and help absorb fat-soluble vitamins. Incorporating unsaturated fat sources like avocado, olive oil, nuts, seeds, and omega-3-rich foods such as salmon and chia seeds into meals ensures sustained energy for training and provide beneficial nutrients even playing a role in reducing inflammation.

Fruits and Vegetables the ‘Glow’

Fruits and vegetables provide vitamins, minerals, fibre and antioxidants that support overall health and immune function. These nutrients help reduce inflammation, may enhance recovery, and maintain energy levels. The natural sugars in fruits also offer energy, while the high water content contributes to hydration. Including a variety of colourful fruits and vegetables in meals and snacks—like berries, carrots, spinach, and capsicum—ensures a broad range of nutrients for overall health and wellness.

Hydration

Water is the drink of choice. It is important to be hydrated pre, during and after sport. Consuming the water with snacks/meals can replenish the fluid and electrolytes lost through sweat. Sports drinks are not routinely required for junior athletes. There are some situations were sports drinks may be beneficial such as prolonged exercise, hot conditions or sports with heavy sweating however generally they are not needed. Milk offers additional benefits for recovery, supporting bone strength and development.

How does this translate to food?

Include carbohydrates for the ‘the Go’, protein for the ‘the Grow’, fats, fruit and vegetables for ‘the Glow’.

Examples of meals and snacks:

• Breakfast: Grainy toast with eggs, tomatoes and avocado.

• Snacks: Yogurt, fruit, and a handful of nuts.

• Lunch: Whole-grain sandwich with lean meat, cheese and salad.

• Snacks: Peanut butter and banana on toast

• Dinner: Grilled fish, roasted vegetables, and brown rice.

• Pre bed: Cup of milk

  
  

The strategic timing of Grow (protein) and Go (carbs) foods can enhance sports performance, boost energy during training or competition, and aid in recovery.

Ready to improve performance with your individual food strategy? Book now.

Let’s nourish junior athletes fostering enjoyment of sport, optimising performance while supporting a positive body image and relationship with food! Stay tuned for our next blog focussed on body image

 For personalised support, consult Ash, Accredited Sports Dietitian, Paediatric Dietitian (and athlete 😊) to tailor nutrition strategies to your child’s specific needs.