Sports nutrition for young athletes: to what extent is it useful and safe?

Young athletes are in a crucial stage of development, where intensive training is combined with a body that is still growing. This requires a well considered nutritional approach: in addition to sufficient energy for training sessions and competitions, optimal support for growth and recovery is essential.

This combination often raises questions among parents, coaches, and support staff. What does a healthy and balanced diet look like? When is sports nutrition useful? And are supplements safe at a young age?

At Etixx, we believe that sustainable performance starts with a strong nutritional foundation, complemented by high quality and safe sports nutrition products when needed. This may include support through products such as Recovery Shake, Isotonic Drink, or Energy Sport Bar, tailored to the needs of young athletes.

In this blog, Dr Helene Schroé and Brecht D’hoe, dietitians and movement scientists affiliated with Ghent University, share their expertise. They explain the fundamentals of sports nutrition, clarify why supplements may be unnecessary at a young age, and provide practical tips to help young athletes optimally support their athletic development.

Sports nutrition in adolescents: guidelines for optimal performance, growth and recovery.

Sports nutrition is the application of nutritional knowledge to optimise an athlete’s dietary pattern so that performance, recovery and sport health are maximally supported. Because little research is available on sports nutrition in adolescents, most recommendations are largely based on adult guidelines (Desbrow et al., 2014). The core principles remain the same: adequate energy intake, a balanced distribution of carbohydrates, proteins and fats, and attention to hydration.

The main difference between adolescents and adults is the growth phase: young athletes require additional energy to support both sports performance and growth and physical development. During puberty, energy needs increase due to hormonal changes, an increase in fat free mass and a higher training load. An energy deficit can lead to delayed growth, reduced performance, increased injury risk and hormonal problems such as menstrual disturbances (Desbrow et al., 2014). Research also shows that adolescents often fail to consume enough energy to meet these increased demands (Aerenhouts et al., 2011; Hannon et al., 2020).

In practice, this means that young athletes should eat sufficiently throughout the day. Three complete main meals and two to three snacks are essential, with extra attention to energy dense choices on training days.

Just like in adults, carbohydrates are the primary fuel for optimal performance and recovery in young athletes. Research shows that adolescents largely have a similar carbohydrate metabolism to adults, although some nuances exist, such as a potentially lower capacity to store glucose (Desbrow et al., 2014; Hannon et al., 2020). Therefore, adult guidelines can generally be applied to young athletes. Carbohydrate intake should of course be tailored to training load: from 5 to 7 g per kg body weight per day for moderate activity (for example 1 hour of football) to 8 to 12 g per kg body weight per day during very intensive training (for example 4 to 5 hours of cycling). Because young people often combine multiple sports, it is essential to adjust their total energy and carbohydrate intake accordingly.

In practice, this means that young athletes should consume sufficient carbohydrate sources throughout the day in the form of bread, breakfast cereals, pasta, rice and potatoes. Depending on training volume and intensity, it is also recommended to consume a carbohydrate rich snack before (for example a banana), during (for example an isotonic drink during efforts longer than 1 hour) and or after training (for example chocolate milk).

In addition to supporting training adaptation, adolescents have an increased protein requirement for growth and development (Aerenhouts et al., 2011; Meyer et al., 2007). Based on recent recommendations, a daily intake of 1.4 to 2.0 g per kg body weight is advised for young athletes (Hannon et al., 2020). For an athlete weighing 50 kg, this corresponds to 70 to 100 g of protein per day. Studies show that adolescents generally achieve these amounts through their regular diet, with an average intake of 1.5 to 2.0 g per kg body weight per day, meaning that supplementation with protein shakes and similar products is usually unnecessary (Aerenhouts et al., 2011; Hannon et al., 2020). Not only total intake but also distribution and timing throughout the day are important: protein is best spread across approximately four eating moments per day, including a portion before sleep to support overnight muscle recovery processes (Hannon et al., 2020).

In practice, this means that young athletes should regularly consume high quality protein sources (for example dairy, meat, fish, eggs, legumes and soy products such as tofu), and that vegetarian, and particularly vegan, athletes should pay extra attention to variation and protein quality. The use of supplements such as protein shakes is not necessary unless dietary intake is insufficient.

The fat requirements of young athletes are similar to those of adults and should represent 20 to 35 percent of total energy intake to support metabolic and hormonal health (Desbrow et al., 2014). Because adolescents often require a higher overall energy intake to support growth and performance, increasing healthy fats (unsaturated fats) can be a practical way to add extra energy (Hannon et al., 2020), although preferably not immediately before exercise since fats slow digestion and nutrient absorption. Unhealthy fats (saturated fats) should be limited.

In practice, this means that young athletes can increase their energy intake by choosing olive oil, margarine, avocado, nuts, seeds, peanut butter and fatty fish (for example salmon). Fried snacks, fatty meats and processed products such as biscuits and chocolate should be limited.

Hydration is also an essential component of healthy sports nutrition for young athletes. Due to specific physiological characteristics (for example a higher body surface area relative to body weight and less efficient thermoregulation), young people are more vulnerable to dehydration and heat related complaints than adults (Bergeron et al., 2015). Because there is large inter individual variation in sweat rate among adolescents, young athletes are advised to regularly evaluate their fluid needs (Desbrow et al., 2011; Bergeron et al., 2015). This can be done, for example, by measuring body weight before and after exercise. A loss of more than 2 percent of body weight indicates a significant fluid deficit with negative effects on both health and performance.

In practice, this means that young athletes should drink sufficiently throughout the day so that they are well hydrated before starting exercise. Water is the main drink during sports, and a sports drink is usually not necessary. During efforts lasting longer than 1 hour, an isotonic sports drink can be useful to replenish carbohydrates and electrolytes. Energy drinks containing caffeine are discouraged.

Supplements in young athletes: what is useful, what is not, and what are the risks?

In general, young athletes do not need supplements. A food first approach remains essential, as a varied diet provides all the energy and nutrients required for growth, recovery and performance (Desbrow et al., 2014). The use of supplements is discouraged by experts, not only because it is often unnecessary, but mainly due to the lack of scientific evidence supporting their effectiveness and safety in this age group (Desbrow et al., 2014). Moreover, supplement use may carry health risks, such as contamination or the presence of prohibited substances (Everett, 2025).

Nevertheless, in practice we see an increase in supplement use among young people, partly driven by social media and influencers (Jovanov et al., 2019). This makes education of parents, coaches and young athletes crucial (Whitehouse et al., 2017). If adolescents do use supplements, what advice can be given? A recent literature review (Everett, 2025) shows that young athletes mainly use protein supplements, creatine and energy drinks.

• Protein supplements are generally unnecessary, as protein needs can usually be met through regular nutrition (Aerenhouts et al., 2011; Hannon et al., 2020). If they are used, it is important to choose certified brands to avoid contamination.
• Creatine appears to be safe in young athletes, but research in adolescents is limited and its use is only recommended under professional supervision (Kreider et al., 2017; Everett, 2025).
• Energy drinks contain caffeine and other substances such as taurine and guarana, which may increase alertness but also raise the risk of sleep problems, hyperactivity and high blood pressure. Therefore, they are discouraged for young athletes (Desbrow et al., 2014; Everett, 2025).
• Other ergogenic supplements such as beta alanine, nitrate and carnitine are discouraged due to a lack of evidence for effectiveness and safety in this age group (Desbrow et al., 2014).

In addition to the above, supplementation with certain micronutrients is sometimes applied. For young athletes, iron, calcium and vitamin D are important for energy metabolism, strong bones and recovery (Desbrow et al., 2014). Here as well, the priority is to optimise intake through regular nutrition: iron is found in meat, eggs, fish, whole grains and leafy green vegetables, while calcium is mainly present in dairy products. Sunlight plays a major role in vitamin D status, and vitamin D is also added to certain foods such as margarine. Only in cases of confirmed deficiencies, and in consultation with a physician and dietitian, should supplementation be considered.

Practical sports nutrition tips for parents and coaches of young athletes.

Below are some practical tips to optimally support young athletes from a sports nutrition perspective:

• Emphasise guidance and education: as a parent or coach, you play a crucial role. Provide young athletes with accurate information, especially about sports nutrition supplements.
• Healthy sports nutrition starts with a healthy home environment: parents can take the lead by offering balanced food choices at home.
• Plan meals around training sessions: for example, make sure the young athlete brings a snack to eat between school and training, especially when training takes place immediately after school (for example a banana or a sandwich with jam).
• Make hydration appealing: provide an attractive water bottle or add natural flavours to water (for example mint, lemon or fruit) if drinking enough fluids is a challenge.
• Encourage a positive body image: avoid pressure related to appearance and body weight.
• Try to recognise warning signs: pay attention to fatigue, injuries or obsessive behaviour around food. Consult a healthcare professional if there are doubts or concerns.

Below is an example of a daily schedule for a young football player (15 years old, 50 kg, 176 cm)

References

Aerenhouts, D., Deriemaeker, P., Hebbelinck, M., & Clarys, P. (2011). Energy and macronutrient intake in adolescent sprint athletes: A follow-up study. Journal of Sports Sciences, 29(1), 73–82. https://doi.org/10.1080/02640414.2010.521946

Bergeron, M. F. (2015). Hydration in the pediatric athlete: How to guide your patients. Current Sports Medicine Reports, 14(4), 288–293. https://doi.org/10.1249/JSR.0000000000000179

Desbrow, B., McCormack, J., Burke, L. M., Cox, G. R., Fallon, K., Hislop, M., Logan, R., Marino, N., Sawyer, S. M., Shaw, G., Star, A., Vidgen, H., & Leveritt, M. (2014). Sports Dietitians Australia position statement: Sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism, 24(5), 570–584. https://doi.org/10.1123/ijsnem.2014-0031

Everett, S. (2025). Optimizing performance nutrition for adolescent athletes: A review of dietary needs, risks, and practical strategies. Nutrients, 17(17), 2792. https://doi.org/10.3390/nu17172792

Hannon, M. P., Close, G. L., & Morton, J. P. (2020). Energy and macronutrient considerations for young athletes. Strength and Conditioning Journal, 42(6), 109–119. https://doi.org/10.1519/SSC.0000000000000570

Jovanov, P., Đorđić, V., Obradović, B., Barak, O., Pezo, L., Marić, A., & Sakač, M. (2019). Prevalence, knowledge and attitudes towards using sports supplements among young athletes. Journal of the International Society of Sports Nutrition, 16(1). https://doi.org/10.1186/s12970-019-0294-7

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0173-z

Meyer, F., O’Connor, H., & Shirreffs, S. M. (2007). Nutrition for the young athlete. Journal of Sports Sciences, 25(sup1), S73–S82. https://doi.org/10.1080/02640410701607338

Whitehouse G, Lawlis T. Protein supplements and adolescent athletes: A pilot study investigating the risk knowledge, motivations and prevalence of use. Nutr Diet. 2017 Nov;74(5):509-515. doi: 10.1111/1747-0080.12367. Epub 2017 Jul 26. PMID: 28748643.