Fueling Young Athletes: A Parents' Guide to Nutrition and Performance

WRITTEN BY AIMÉE JOHNSON AND PAIGE REDDAN, MS, RD, CDE, CEDRD EATING DISORDER CENTER OF MONTANA

If your preteen or teen has fallen in love with a sport, you’re likely feeling a mix of pride and joy. Watching them excel, build new skills, form friendships and maybe even experience the thrill of winning is one of the most rewarding parts of parenting an athlete.

But how can you ensure they continue to play, perform and enjoy their sport for as long as they desire? One of the most crucial factors is proper nutrition. Encouraging healthy fueling habits — and modeling them yourself — will help your child sustain their energy, recover efficiently and thrive both on and off the field.

The Power of Carbohydrates

Athletes require a balanced diet of all macronutrients: protein, fats and especially carbohydrates. Carbohydrates serve as the body’s primary fuel source, making up 45-65% of daily energy intake. For endurance athletes, this number should be even higher, with up to 70% of their diet consisting of carbohydrates. Ensuring that your child includes a variety of carbohydraterich foods in their meals can optimize their performance and stamina.

Encouraging a Balanced and Inclusive Diet

In today’s world, it’s common to hear about diets that eliminate certain foods or entire food groups, such as sugar or carbs. However, a truly healthy relationship with food includes variety and balance. Unless your child has a diagnosed allergy or medical condition, there is no need to cut out specific foods. Teaching them that all foods can fit into a healthy lifestyle fosters a positive mindset around nutrition.

Fueling Before and After Practices or Games

Many young athletes have practice after school, making it essential to sustain their energy levels throughout the day. Encourage your child to eat a well-balanced lunch twoto-three hours before practice and have a light snack 30-60 minutes beforehand. Post-workout refueling is just as important to replenish energy stores and aid muscle recovery. For endurance sports lasting longer than 90 minutes, refueling during activity with a quick energy source — such as a banana, sports gel, fruit gummies or sports drink — can be beneficial.

Recognizing Behavioral Changes Around Food

As parents, it’s important to stay attuned to any changes in your child’s eating habits, body image perceptions or social behaviors related to food. Signs such as skipping meals, eliminating entire food groups, avoiding meals with family or friends or hiding food may indicate struggles with disordered eating. If your child expresses concerns about changing their body, have open and supportive conversations about body diversity. Reinforce the idea that bodies naturally change and that nourishment is about health and performance, not appearance. Approach these discussions with empathy and validation, emphasizing that feelings about body image are normal but don’t define self-worth.

Leading by Example: Positive Modeling

One of the most powerful ways to support your child’s relationship with food and their body is through your own example. Speak positively about your body and avoid using language that assigns moral value to food or exercise. For instance, eating a salad doesn’t make someone “good,” just as enjoying a burger doesn’t make someone “bad.” Food is simply food, and all foods can have a place in a balanced diet.

Pre- and Post-Workout Snack Ideas

Pre-Workout Snacks (Carbohydrate-Focused):

• Banana with a handful of nuts

• Yogurt with berries

• Chocolate milk

• Granola bar

• Muffin, bagel, toast or croissant

• Crackers with hummus

Post-Workout Snacks (Carbohydrates + Protein + Healthy Fats):

• Chocolate milk with a handful of nuts

• Smoothie with fruit and protein powder

• Apple with peanut butter

• Muffin, bagel, toast or croissant with peanut butter or hummus

• Cottage cheese with tomatoes and toast

• Avocado toast

Final Thoughts

Supporting your young athlete isn’t just about cheering from the sidelines, it’s about ensuring they have the nourishment they need to play their best and feel their best. By fostering a balanced, positive approach to food and self-care, you empower your child to develop lifelong healthy habits, both in sports and beyond.

About EDCMT

The Eating Disorder Center of Montana (EDCMT) is a fully licensed eating disorder treatment center offering the highest level of eating disorder care in the state of Montana. Learn more at edcmontana.org.