Youth Athlete Nutrition | How Parents Can Support Performance

How Parents Can Support Young Athletes Through Proper Nutrition

Training, practice, and games are only part of the performance equation. What athletes eat every day plays a major role in how they feel, recover, and compete.

For young athletes, nutrition isn’t about dieting or restriction — it’s about fueling growth, development, and performance. Parents play the most important role in shaping these habits.

Why Nutrition Matters for Youth Athletes

Young athletes need more energy than most adults because they are:

  • Growing physically

  • Training frequently

  • Attending school all day

  • Recovering from practices and games

Without proper fuel, athletes may experience:

  • Low energy

  • Poor focus

  • Slow recovery

  • Higher injury risk

  • Decreased performance

Good nutrition supports both health and athletic development.

The Three Building Blocks: Carbs, Protein & FatsCarbohydrates = Energy

Carbs fuel practices and games.

Good sources include:

  • Rice, pasta, potatoes

  • Fruit

  • Oatmeal

  • Whole grains

Protein = Recovery

Protein helps muscles repair and grow.

Good sources include:

  • Chicken, turkey, fish

  • Eggs

  • Yogurt

  • Beans

  • Protein smoothies

Healthy Fats = Support

Fats support hormones and brain health.

Good sources include:

  • Avocados

  • Nuts

  • Olive oil

  • Nut butters

A balanced plate includes all three.

Hydration Is a Performance Tool

Dehydration reduces:

  • Strength

  • Speed

  • Focus

  • Endurance

Encourage athletes to:

  • Drink water throughout the day

  • Bring a bottle to school

  • Hydrate before practice

  • Rehydrate after activity

For long practices or games, electrolytes can be helpful.

Simple Ways Parents Can Help

You don’t need complicated meal plans to make an impact.

Parents can:

  • Keep healthy snacks available

  • Encourage regular meals

  • Avoid skipping breakfast

  • Pack fuel for long days

  • Focus on balance, not perfection

Great snack ideas:

  • Greek yogurt + fruit

  • Turkey sandwich

  • Protein bar + apple

  • Smoothie

  • Trail mix

Timing Matters: Before and After Activity

Before practice or games:

Carbs + fluids

(Example: banana and granola bar)

After activity:

Protein + carbs

(Example: sandwich and chocolate milk)

This helps replenish energy and speed up recovery.

Building Long-Term Habits

The goal is not short-term performance only. It’s creating habits that:

  • Support growth

  • Encourage independence

  • Build confidence

  • Promote healthy relationships with food

When parents model good nutrition, athletes learn to take ownership of their fueling.

How The Ave Supports Athletes Beyond Training

At The Ave, we believe performance is built both in the gym and at home.

We:

  • Teach athletes the basics of fueling

  • Reinforce hydration habits

  • Encourage recovery nutrition

  • Support families with practical guidance

Strong training paired with proper nutrition creates stronger, healthier athletes.

Final Thoughts

Parents don’t need to be nutrition experts to help their athletes succeed. Small, consistent choices make a big difference over time.

Fuel them well. Support their growth. Watch them thrive.