The Diet of a Young Athlete as the Key to Success - Guidelines
Mateusz Pawlak
2026-03-24
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In this modern era, younger children are increasingly joining sports practices. They often train several times a week and also have time for play with their peers. In cases of frequent and demanding training, it is of utmost importance to provide young athletes with an adequate amount of energy to fully utilize their potential during physical activities. Apart from investing in suitable equipment and sports accessories, it is essential to possess knowledge regarding supporting children with an appropriate diet, allowing them to regain strength after physical exertion.
Carbohydrates, fats, and proteins in the nutrition of young athletes
An inadequate diet for an athlete can negatively impact performance and strength during training. Physical exertion yields fewer results when we supply the body with low-quality fuel. The diet of young athletes should be varied and include products from all food groups. Regardless of the sporting discipline, carbohydrates should form the basis of the diet. They are a source of energy for muscles and the nervous system during physical exertion. The body's energy reserves, mainly glycogen reserves in the liver and muscles, are lower in children than in adults, so they should be replenished regularly. Carbohydrates should make up 55-60% of daily energy intake. The more physical or intellectual exertion, the more carbohydrates should be included in the diet. It is recommended that each meal includes a source of macronutrients of the highest nutritional value. In the daily diet, it is worth choosing complex carbohydrates that release energy more slowly, resulting in no sudden drops in their level. It is worth choosing whole-grain pasta, grains (e.g., Pęczak, buckwheat, bulgur), or, somewhat less frequently, potatoes. Whole-grain products are also a good source of mineral components such as magnesium, iron, zinc, calcium or phosphorus, as well as B-group vitamins.
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