Youth sports place increased physical demands on growing bodies. As kids’ activity levels increase, so do their energy and recovery needs. 

Food is fuel. And proper nutrition supports energy, focus, growth and recovery. It also helps mood and well-being. 

But fueling young, active kids isn’t about perfection. It’s about understanding a few key things.

• When it’s most helpful to eat or drink 
  
  
• What kinds of foods and fluids to focus on
  
  
• How to best support steady energy and healthy recovery

Fueling Before and After Activity: Timing Over Perfection 

Active kids need regular fuel and fluids to support energy, focus and recovery throughout the day. Long periods without eating can make it harder to feel strong during activity and recover afterward, especially on busy days. 

Young athletes often have higher energy needs than less active kids, so meals alone may not always be enough. Snacks between meals — and sometimes before bed on high-activity days — can support energy and recovery needs.

That doesn’t mean families need rigid schedules. But most young athletes do best with regular eating patterns, including breakfast, three to four meals per day and planned snacks. Consistency and flexibility matter more than exact timing, especially on busy days. 

Before activity, a simple approach is to include carbohydrates for energy and some protein to help sustain it. A meal or snack with carbs and protein works well about two to three hours before activity, with a quick carb snack within an hour of start time. High-protein or high-fiber foods right before activity can slow digestion and cause stomach discomfort in some kids. 

After activity, eating carbs and protein within about an hour supports recovery and helps restore energy.

Some balanced snack or light meal options include:

• Whole-grain toast with peanut butter (or a nut-free alternative) 
  
  
• Yogurt with fruit
  
  
• Cheese and crackers 
  
  
• Half of a turkey sandwich on whole-grain bread

On busy days, something quick and balanced is better than nothing. On long or tournament days, frequent fueling matters more than a single meal. Eating small amounts every few hours and drinking fluids often can help prevent energy crashes. It can also reduce the chance of headaches and irritability as the day goes on. 

Hydration Basics for Kids and Teens

Staying hydrated helps regulate a child’s temperature, improve focus and provide the energy they need. Athletes benefit from drinking fluids regularly throughout the day, not just during sports.

Water is the best choice. Sports drinks are okay on occasion. For longer, hotter or higher-intensity activities, they may be helpful, but they’re not necessary for most kids.

On longer activity days or during hot weather, encourage regular drink breaks. And remind kids to hydrate even if they don’t feel thirsty.

Signs of dehydration can include dark yellow urine, headaches, dizziness or fatigue. Light yellow urine and regular bathroom breaks are general signs of good hydration.

When Nutrition May Be a Concern

Busy schedules can make nutrition and fueling challenging. Occasionally, certain patterns suggest a child may not be getting enough food or fluids for their level of activity.

Common concerns include:

• Skipping meals
  
  
• Eating small or partial portions
  
  
• Dehydration
  
  
• Relying on supplements
  
  
• Overusing energy drinks or caffeine
  
  
• Getting poor sleep 

Many energy bars, protein powders and supplements are marketed to young athletes, but most kids and teens don’t need them. Whole foods provide the nutrients growing bodies need. Occasionally, a bar can be helpful on busy or long days if it's treated as a snack rather than a meal replacement.

Energy drinks, pre-workout supplements and high caffeine intake are not recommended for kids and teens. These products can disrupt sleep, cause dehydration and affect heart health in growing bodies.

Signs a child may not be fueling or recovering well can include:

• Ongoing fatigue
  
  
• Dizziness
  
  
• Frequent illness or injury
  
  
• Changes in mood
  
  
• Changes in eating behaviors
  
  
• Strict rules about food or fear of eating 

If you have concerns, it’s best to talk with your child’s pediatrician. They may refer you to a sports medicine provider or registered dietitian. Getting support early can help protect both physical and emotional well-being.

Fueling young athletes doesn’t need to be complicated. Being prepared and providing healthy, balanced choices can make a big difference.