Nutrition for youth athletes: a practical guide for parents

Practical, food-first nutrition guidance for youth and high school athletes: eating enough, game-day fueling, tournament weekends and hydration.

Eating enough comes first

Growing athletes need enough total energy to train, recover and grow. Regular meals and snacks built around carbohydrates, protein, fruits and vegetables cover most needs.

Game-day and tournament fueling

A familiar meal a few hours before competition, a light snack closer to start, and quick, easy foods between games help keep energy steady across long days.

Hydration

Drink regularly through the day, not only at practice. Hot tournaments and long sessions may call for electrolytes.

When to ask a professional

Supplements, weight goals, fatigue or low energy should be discussed with a doctor or registered dietitian. xAthlete's guidance is educational, not medical advice.

FAQ

Does my teen athlete need supplements?

Most young athletes can meet their needs through food. Talk with a doctor or registered dietitian before starting any supplement.