Young Athletes

Fuelling Young Athletes: Meals, Snacks and Match-Day Food

October 9, 2026 · 4 min read · Young Athletes

Wholegrain sandwich on a plate with a glass of juice

Young athletes are growing and training — two big energy demands at once. The most important nutrition message for them is simple: eat enough, regularly, from a variety of foods. Diets, skipped meals and supplements aren’t the answer.

This is general guidance for healthy children and teens. For specific medical or dietary needs, talk to your doctor or a registered dietitian.

The big picture

The International Olympic Committee’s consensus on youth athletic development emphasises healthy growth, adequate nutrition and recovery as foundations of long-term athletic development (Bergeron et al., 2015). For most young athletes, that means three meals and two to three snacks a day, built from everyday foods.

The athlete’s plate

Part of the plate	Examples	Why
Carbohydrate (about a third)	Rice, pasta, bread, potatoes, oats, wraps	Main fuel for training
Protein (about a quarter)	Chicken, fish, eggs, beans, lentils, yoghurt, milk, tofu	Growth, repair and recovery
Fruit and vegetables (about a third or more)	Any — fresh, frozen or tinned	Vitamins, minerals, fibre
A little healthy fat	Olive oil, nuts (for older children), avocado	Energy and essential nutrients
Calcium	Milk, yoghurt, cheese, fortified alternatives	Growing bones

On heavy training days, portions of carbohydrate go up. On rest days, they come down a little.

Timing around training

When	What
2–3 hours before	A normal meal: e.g. pasta with chicken and vegetables
30–60 minutes before (if hungry)	A light snack: banana, toast, yoghurt
During (sessions over about an hour)	Water; fruit or a snack in long sessions
Within an hour after	Snack or meal with carbs and protein: milk and a sandwich, yoghurt and fruit, a chicken wrap

Match-day ideas

Breakfast: porridge with banana, or eggs on toast with fruit.
Pre-match (2–3 h): pasta, rice or a sandwich with a protein filling.
Between games at tournaments: bananas, sandwiches, crackers, rice cakes, yoghurt, water.
After: a proper meal with protein, carbs and vegetables.

Drinks

Water is the best everyday drink. Sports drinks are only useful for long, intense sessions, and energy drinks should be avoided completely (Schneider & Benjamin, 2011). Sugary drinks should be limited — the American Heart Association suggests no more than about one 240 ml cup of sugar-sweetened drinks a week for children (Vos et al., 2017).

Watch for under-fuelling

Some young athletes — especially in sports focused on weight or appearance — don’t eat enough for their training. Warning signs:

Constant tiredness, frequent illness or injuries
Weight loss or failure to grow as expected
Missed or irregular periods in girls
Preoccupation with food, weight or body shape
Skipping meals or “earning” food with exercise

If you notice these, talk to your doctor. Under-fuelling can affect growth, bones and long-term health, and early support matters.

Supplements

Young athletes don’t need protein powders or performance supplements — food covers their needs. Talk to a doctor or registered dietitian before considering any supplement.

Packed lunch and snack ideas

Snack	Why it works
Banana and a yoghurt	Quick carbs + protein
Wholegrain bagel with peanut butter	Energy that lasts
Cheese, crackers and an apple	Easy to pack
Homemade flapjack or banana muffin	Carbs for long days
Milk or a smoothie	Fluid, protein and carbs

Time	Food
7:00	Porridge with banana and milk
10:30	Yoghurt and an apple
13:00	Chicken and salad wrap, carrot sticks, water
15:30	Bagel with peanut butter (pre-training snack)
17:00–18:30	Training — water
19:00	Spaghetti bolognese with vegetables, glass of milk
21:00	Toast or cereal if hungry

Breakfast matters

Skipping breakfast is common in teens but makes it harder to fuel training and concentrate at school. Quick options: overnight oats, toast with eggs, a smoothie with yoghurt and fruit, or cereal with milk.

Vegetarian and vegan young athletes

Plant-based diets can support young athletes well with planning. Include a protein source at every meal (beans, lentils, tofu, eggs, dairy or fortified alternatives), iron-rich foods with vitamin C, and calcium-rich foods. Vegan athletes need a reliable source of vitamin B12 — talk to your doctor or a registered dietitian.

Iron in teenage girls

Teenage girls who have started their periods need more iron. Signs of low iron include tiredness, breathlessness and poor performance. If you’re concerned, ask your doctor about a blood test rather than giving supplements without advice.

FAQ

Should my teen count calories or macros? Generally no. Regular meals, snacks and listening to hunger are better for growing athletes.

What if my child is a picky eater? Build around foods they like, offer new foods alongside favourites, and talk to your doctor if their diet is very limited.

The bottom line

Young athletes need enough food, regularly: carbs for fuel, protein for growth and repair, fruit and vegetables, calcium for bones and water to drink. Watch for signs of under-fuelling and avoid supplements and energy drinks.

Sources

Bergeron MF et al. (2015). International Olympic Committee consensus statement on youth athletic development. British Journal of Sports Medicine. doi:10.1136/bjsports-2015-094962
Schneider MB, Benjamin HJ, Committee on Nutrition and Council on Sports Medicine and Fitness (2011). Sports drinks and energy drinks for children and adolescents: are they appropriate? Pediatrics. doi:10.1542/peds.2011-0965
Vos MB et al. (2017). Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association. Circulation. doi:10.1161/CIR.0000000000000439

This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.