How To Fuel The Young Athlete: Eating For Peak Performance

Athletes in their adolescence have a lot on their plates (pun intended)! During the school year, they balance multiple sports and strength training, all while their bodies crave extra energy for growth and development. With a busy school schedule and the possibility of travel for practises, it can be difficult for parents to ensure that their children are getting the proper nutrition. 

Under fuelling in young athletes 

But here's the thing: adolescent athletes can under-fuel from time to time, and it's not always a big deal. However, if it becomes a habit, it can have a negative impact on energy levels, overall health, and performance in the long run. This is where the availability of energy comes into play. The amount of energy (calories) available to the body after exercise is referred to as energy availability. 

When energy availability is low, it can have an impact on critical functions such as bone development, muscle function, immune system function, and even the reproductive system in females. Not to mention that low energy availability has been linked to menstrual dysfunction, lower bone mineral density, and an increased risk of stress fractures. 

Adolescent athletes frequently struggle with energy availability, which we see frequently. It could be due to restrictive or disordered eating habits, but it's more likely due to a misunderstanding of how much energy is required to fuel their demanding training schedule. Vigorous physical activity, such as running, swimming, or rowing, can expend a lot of energy. And when those workouts last more than an hour and are repeated throughout the day, the energy requirements skyrocket. 

Adolescent athletes may require 30-40% more energy than their less active peers, siblings, and even their parents. It's easy to fall into a pattern of under-eating with the logistics of providing enough food throughout the day. 

It's also worth noting that the world as a whole is not experiencing a lack of energy; in fact, the opposite is true. Many countries face an energy surplus as well as high rates of adolescent obesity and inactivity. As a result, the majority of nutrition messages for young athletes emphasise consuming less excess energy from fat, sugar, and refined foods. This can lead to parents restricting certain food groups and energy-dense foods that can be beneficial at times, resulting in a reduction in the energy content of the young athlete's diet. 

Key nutrition tips to optimise energy availability in young athletes 

1. Prepare thoroughly. Always have recovery snacks on hand after each session. This could include bringing a ready-made breakfast to school and ensuring a smaller breakfast is consumed before they leave. Overnight oats are an easy option to make and store in the fridge (for a few days) as a quick post-workout snack. 

2. Make sure you have a good afternoon snack. If the athlete is training in the afternoon and cannot get home in time, make sure there are enough snacks for a post-school / pre-training snack. Packing extra sandwiches or high-energy muesli bars, fruits, nut mixes, homemade baking, or creamed rice is a good option here. If the training is strenuous, this snack becomes critical to plan for but is frequently overlooked. 

3. Pack a tasty lunch. Often, the young and hungry athlete will eat their entire lunch box by morning tea, which can cause fatigue at school and reduced performance in their afternoon training. When training before and after school, and if they are unable to get home during this time, try to plan for 3-4 eating occasions. Make use of leftovers, sandwiches, wraps, homemade baking, and so on. 

4. Consider the big training days. Typically, there will be 2-3 major training days per week. If fatigue is high, post-training liquids, such as chocolate milks or homemade smoothies, can be a great way to start the refuelling process. 

5. Don't mix up your lifestyle requirements with theirs. It is common for parents to misinterpret their young athlete's energy requirements, especially when they are highly committed young athletes. If you are changing your family's lifestyle by making dietary changes, you should pay close attention to ensure that your child has enough fuel to not only train but also grow. When embarking on this journey, it is best to seek the advice of a sports dietitian. 

6. Appetite is not always the best indicator. Athletes' appetites are reduced after high-intensity exercise or when fatigue is high. It is common to lack motivation to eat. To ensure that required energy intakes are met, excess fibre and grains should be reduced and energy dense ingredients should be increased. Seek the advice of a sports dietitian. 

If you're a parent who is concerned that your child or adolescent athlete has a lack of energy, our qualified nutritionists can help. Our team understand the unique challenges that adolescent athletes face and can collaborate with you and your child to develop a personalised nutrition plan that takes their training schedule and energy requirements into account. This will ensure that your child is getting the proper nutrition they need to perform at their best while addressing any concerns about low energy availability.