Learn about the best foods for a young athlete to be at the top of their game and fuel top athleticism, grow optimally, and be in good health. These foods can spur a young athlete’s success on and off the court.

What should a young athlete be eating? From energy drinks to lean protein, the mystery behind proper nutrition for your young athlete is never-ending, partly because miracle foods are constantly surfacing, while other foods fall from grace.

Remember the hoopla around coconut oil? Yeah, not such a great idea if you want to have a healthy heart down the road.

As a pediatric dietitian who works with youth athletes, I know how important it is to consider young people’s unique nutritional requirements for growth and development, as well as those for athletic performance.

7 Essential Nutrients for Best Performance

To breakdown nutrition for young athletes, a meal plan should include:

• Adequate calories for growth, development and performance
• Protein for muscle development, growth, and repair
• Carbohydrates for muscle energy
• Fat for absorbing fat-soluble vitamins and rounding out energy needs
• Vitamins and minerals to maintain metabolism, health, and the development of brain, bones, and the body
• Plenty of water and other fluids to maintain hydration
• Fiber for normal bowel movements and gut health

I see young athletes make mistakes with food choices and eating patterns in my practice. And, as a mom who’s raised my young athletes, I also know the struggle of feeding them and encouraging a nutritious diet. 

In this article, I cover some of the unhealthy eating patterns among young athletes and offer the best foods for a young athlete who’s aiming to be a top performer.  

Unhealthy Eating Patterns Interfere with Health and Performance

It’s no mystery that many children and teens miss out on important nutrients like calcium, vitamin D, fiber and potassium. They are the leading “nutrients at risk” for youth.

This is because of unhealthy eating behaviors such as skipping breakfast, snacking on nutrient-poor foods, or using weight control measures like diets. Not only do these habits curtail nutrient intake, they can impair athletic performance.

To complicate matters, good nutrition for athletes depends on several other things that aren’t necessarily food-related.

For one, the timing and regularity of eating throughout the day is the best way to help athletes cover their appetite and meet their nutritional requirements. Secondly, a balanced diet, including nutrients like protein and carbohydrate, is useful for building muscle and efficiently recovering from physical activity. 

While the best sports nutrition plan for athletes involves several details, one thing is certain: Food choices matter.

I’m not suggesting you have to be 100% organic or free from unhealthy foods, but the child and student athlete need healthy foods and healthy meals. 

In fact, I believe there are certain foods that are powerhouse additions to the athlete’s meal plan. They help encourage a healthy diet and optimal athletic performance.

If you can work these foods into nutritious meals, you can rest-assured you are incorporating optimal nutrition for training sessions and performance.

10 Best Foods for a Young Athlete

Here, you’ll find my list of best foods for athletes, why I recommend them, and how to incorporate them into the diet. Include the following foods in your athlete’s eating plan and they will be well on their way to meeting necessary nutrients and covering their energy levels better. 

1. Nuts and Seeds 

All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top yogurt or cereal, incorporate into a trail mix, or grab a handful on the way to practice. If nut allergies aren’t a concern, slip a small package of peanuts, almonds or cashews into the gym bag for a quick and tasty snack.

Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E as well. Incorporate them into healthy snacks or breakfast. They’re a great substitute if your athlete is allergic to nuts. 

2. Ready-to-eat Cereal (cold cereal)

Cereal is part of the whole grains food group and typically fortified with nutrients, such as folic acid, iron, calcium, and vitamins A and E. 

Have it for breakfast topped with fresh fruit, as a snack, or dinner in a pinch, but beware of choosing cereal with too much sugar. Cereals with less than 8 or 9 grams of sugar per serving are best.

Here are the cereals I think are options for kids:  27 Healthy Cereals for Kids and Low Sugar Cereals

3. 100% Orange Juice

Increasingly, you can find calcium and vitamin D- fortified OJ, and it’s a good source of folic acid and vitamin C, too.

Don’t guzzle it though! Kids aged 7-18 years should keep a cap on juice — limit it to one cup (8 ounces) per day, according to the American Academy of Pediatrics (AAP). Read more about Juice for Kids.

4. Beans

Magical indeed! Full of fiber, protein, iron, zinc and magnesium. It’s worth the effort to find ways to include beans in your athlete’s diet. As complex carbohydrates, beans are excellent fuel for muscles and the gut. Roast them for a crunchy snack, top a salad, layer into a burrito, or throw them in with diced tomatoes for a hearty pasta dish.

5. Cheese

Many dairy products are great options for youth athletes. Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Mix cheese into casseroles, pasta, and layer it in sandwiches.

Cheese is full of calcium, potassium, and protein and helps bump up calories for athletes who need more.

6. Yogurt

Yogurt is a good source of calcium, vitamin D, potassium and protein. Go for Greek yogurt varieties if you are looking for extra protein from whole foods (though most young athletes don’t need large amounts of protein in their diet). Eat yogurt as part of a meal, a snack, or dessert.

Read my advice on how to choose the healthiest kids yogurt!

7. Milk or soy milk

Dairy milk is a natural source of calcium, potassium, and protein, and it’s fortified with vitamin D, a nutrient that can be hard to find in food. These nutrients are present in all milk with the variation of calorie content based on the amount of fat content.

Some teen athletes choose to drink whole milk because they struggle to meet their nutritional and calorie needs during the day, especially when they’re in a growth spurt or in a high-calorie burning sport. Others may choose low-fat dairy as a way to keep their energy consumption balanced.

If you’re not sure which milk (whole milk, low-fat milk or skim milk) would be most appropriate for your athlete, I’ve done the research for you and have summarized the pros and cons for you in this article about whole milk. 

If soy milk is your go-to, make sure it’s fortified with calcium and vitamin D and shake the carton so the minerals don’t settle to the bottom.

Many athletes use flavored milk (chocolate milk) after an intense workout to help their muscles recover. There’s plenty of research that suggests this is an effective way to refuel and recover after more than an hour of sweaty exercise. The combination of carbs and protein helps replenish muscles with energy in the form of glycogen and uses the protein to repair muscles.

Want to learn more about protein for kid athletes? Check out my podcast episodes!

• Whole Foods vs. Supplements: Which is Best?
• Are Protein Supplements Good for Young Athletes?

8. Dark Leafy Greens

Dark green leafy vegetables like kale, spinach and collard greens offer iron and calcium.

Pair these with foods that are high in vitamin C, such as red peppers, tomatoes or citrus fruit, or serve them with lean meats to maximize the absorption of iron.

Want to learn more about iron and athletes? Read 8 Facts About Iron and Young Athletes You Should Know.

9. Orange Fruits and Vegetables

Loaded with vitamins C, E, A, and potassium, these help your athlete’s immune system stay healthy. Healthy athletes stay strong and won’t be benched!  

10. Peanut Butter

As one of the most convenient foods for the young athlete, peanut butter offers protein, healthy fat, and vitamins E and B6, magnesium, and zinc. Easy to throw in the gym bag as a sandwich, or in a small jar for quick energy on game day.

Honorable Mentions

Of course, there are a lot of great foods for the young athlete! Here are some additions to my list:

11. Whole Grain Breads and Brown Rice

Whole grain bread, like oat or rye bread, and brown rice are good sources of fiber. Fiber is good for the heart and the digestive system. Foods with fiber are also filling and release energy into the body slowly, sustaining energy levels, which is especially helpful for endurance athletes.

12. Sports Drinks

For endurance athletes or those who exercise for over an hour, a sports drink is one of the best choices for maintaining good hydration, and facilitating rehydration.

13. Other Protein-Rich Foods

​Lean meats, fish, and eggs are great additions to the athlete diet. They offer a concentrated amount of protein. Try to incorporate protein evenly throughout the day!

More Nutrition Resources for Young Athletes

If you’re raising an athlete, I’ve got several articles, guidebooks and other resources for you:

• Fast & Healthy Dinner Recipes for Young Athletes
• Healthy Breakfasts for Teenage Athletes
• Pre-Season Training Camp: 9 Nutrition Tips for Young Athletes
• 15 Signs of the Teenage Growth Spurt
• How to Grow as a Teen: 7 Ways to Support Your Teen During the Growth Spurt
• 8 High Protein Breakfasts for the Teenager
• Get the big picture and read The Young Athlete: Ultimate Guide to Nutrition.
• Eat Like a Champion (a class for the young athlete) and book (for parents and coaches)

And don’t forget to snag my 70 Awesome Snacks for Young Athletes (Click below)!

Grab your Snacks for Athletes guide below!

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