Nutrition for a Young Athlete
Katarzyna Mazur
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Katarzyna Mazur | min read 7 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
Every young body undergoing a period of continuous development requires a substantial amount of valuable nutrients, especially in the case of regular training. Quantity is not the only factor, but also the quality of meals and the timing of their consumption. Evidence suggests that children who follow a more balanced diet perform better academically. Both school and training require high levels of concentration, creativity, and quick situational assessment.
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Nutritional recommendations for sport-engaging children
The nutritional recommendations for sport-engaging children are based on general guidelines for healthy children. However, the knowledge about fitness adaptation and performance in sports is based on studies in adults, which are not fully transferable to children due to differences between children and adults. The child's organism differs from that of an adult, among other things, in having limited muscular glycogen resources, faster regulation, other regulatory processes, poorer ATP refosphorylation, and reduced ability to excrete fat. During long-lasting efforts, children use energy from fat, while in short-intensity activities, they rely on aerobic energy metabolism and not anaerobic, where muscle glycogen is the main energy source. Children also have poorer temperature regulation and less tolerance to heat during exercise. These differences may be due to the surface area of body mass in relation to its mass - children have larger surface areas of body mass in relation to their mass, which leads to higher heat intake from the environment on hot days and higher heat loss on cold days. Children also produce more metabolic heat per unit mass than adults during physical activity and have a lower sweating capacity.
Fluids in the diet of a young athlete - alternative title
Young athletes often have the issue of insufficient fluids in the body, which leads to severe dehydration. As many as 5075% of young athletes arrive at training sessions in a dehydrated state. Furthermore, most of them do not associate dehydration with feelings of fatigue during exercise, which is a mistaken belief. Dehydration of the body can result in decreased physical performance and concentration during training. Therefore, proper hydration is crucial for improving the performance and safety of young athletes.
Compounds of Carbon and Hydrogen
For physically active individuals, these compounds serve as the primary source of energy, stored in the form of glycogen in muscles and liver. It is recommended that the contribution of this nutrient group in the diet should be approximately 45-65% of the total energy requirement. It is advisable to rely on products such as white rice and brown rice or wild rice (in ratios of 1:1 or 1:2), buckwheat pasta and whole-grain pasta (in ratios of 1:1 or 1:2), buckwheat, bulgur, kale, rice comose, potatoes, whole-grain flour products: bread, pastries, cereals. In children, the amount of muscle glycogen is relatively small, but these reserves increase with age – thus, nutrition education regarding post-workout meals should commence with the youngest athletes. Snacks consumed after physical activity contribute to accelerated recovery, replenishing glycogen stores, reducing the level of circulating stress hormones, and exerting an anti-inflammatory effect, thereby enabling faster preparation for the next game or training. A post-training snack should be consumed immediately after the activity, ideally within the 30-90 minute window. It should be a source of easily digestible carbohydrates to replenish glycogen losses.
It is a Protein Compound
In several studies, protein requirements for young athletes have been evaluated. However, it is generally believed that children's needs are slightly elevated due to their continuous growth. Nutrition standards for the Polish population: The Institute of Food and Nutrition mentions 0.95-1.1 g/kg of body weight per day, while Sports Dietitians Australia Position Statement: Sports Nutrition for the Adolescent Athlete suggests 1.35-1.6 g/kg of protein per day. Protein quantities should be administered consistently at set intervals. Recommendations encompass the majority of training patterns, allow for flexible adaptation to training periodization, and should be customized individually to training goals (season or performance). Good protein sources for children include lean meats, poultry, fish, eggs, dairy products, beans, and nuts. High-quality protein should be included in 3-4 meals throughout the day.
Requirements for fats
Fats should make up 25–35% of the total energy requirement, where saturated fatty acids should constitute no more than 10% of the total energy. Adequate provision of polyunsaturated fatty acids n-6 and n-3, especially n-3, is necessary in quantities above 250 mg/day (between the ages of 2 and 18). Fats play a role in regulating the immune system in several ways. Some of these fats, such as omega-6 fatty acids, promote the production of pro-inflammatory cytokines, contributing to the development of inflammatory conditions. Conversely, omega-3 fatty acids exhibit anti-inflammatory action (reducing the quantity of cytokines). Sources of omega-3 fatty acids in the diet include marine fish, plant oils (e.g. rapeseed oil, linseed oil, olive oil). Sources of omega-6 fatty acids in the diet are sweets, processed products, grapeseed oil.
Natural delights for active children
The diet of a young athlete should be balanced and provide nutrients from each group of products, including healthy sweets. Remember that if you choose a sweet snack, it should mainly consist of natural, unprocessed products. Unfortunately, most of the sweets available on the market contain a number of unnecessary substances, such as refined sugars, trans fats, and flavor enhancers added to improve the taste of the product. Always look at the ingredient list and choose those with the shortest list or decide to prepare sweets in the comfort of your home. For physically active children, a sweet snack can be introduced after training to replenish missing nutrients and boost energy for the rest of the day. Use natural products such as fresh or dried fruits, oat flakes, quinoa, cocktails, and homemade energy bars.
Katarzyna Mazur
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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