Young athletes are growing and training at the same time. Under-fuelling shows up as fatigue, frequent illness and stalled performance long before it shows up on a scale.
Energy first
The most common issue we see is simply not enough food. Teenagers in two-a-day training can need 2,800–4,000 calories daily. Carbohydrate is the primary fuel for high-intensity sport and should anchor every meal.
Timing around training
A simple timing structure removes most game-day guesswork.
- 3–4 hours before: a balanced meal with carbohydrate, moderate protein, low fat.
- 30–60 minutes before: a small carbohydrate snack such as a banana or toast with honey.
- During sessions over 60 minutes: water, plus a sports drink in heat or long tournaments.
- Within 60 minutes after: carbohydrate plus 20 g protein — chocolate milk works remarkably well.
Micronutrients to watch
Iron and calcium deserve attention, especially in menstruating athletes and those in weight-sensitive sports. Vitamin D matters through winter months in northern climates. Test before supplementing.
Originally published on Falcon CMS.
