YOUTH NUTRITION ESSENTIALS
A concise, evidence‑based overview for ages 12–18.
This page introduces the nine essential nutrition areas. Use the menu above to explore each topic in depth.
Young athletes have nutritional demands that differ from adults. Their bodies must support growth, learning, training, and recovery at the same time. Under‑fueling is common in youth sport and increases the risk of fatigue, injury, illness, and RED‑S.
Nutrition for young athletes focuses on nine essential areas:
Energy Availability
Adequate energy intake is the foundation of safe youth training. Low energy availability leads to fatigue, poor concentration, reduced performance, and increased injury risk.
Carbohydrates
The primary fuel for both the developing brain and training sessions. Carbohydrate intake must rise with training intensity and volume.
Protein
Supports growth, muscle repair, bone development, and adaptation to training. Regular intake throughout the day is essential.
Fats
Critical for hormones, brain development, and recovery. Healthy fats must be included daily.
Micronutrients
Iron, calcium, and vitamin D are the most common deficiencies in youth athletes. These nutrients support oxygen transport, bone health, and injury prevention.
Hydration
Fluid balance affects performance, concentration, and safety. Even mild dehydration reduces endurance, decision‑making, and recovery.
Supplements
A food‑first approach is recommended; supplementation is rarely required.
RED‑S and Eating Disorders
Low energy availability and disordered eating require early recognition.
Injury Recovery Nutrition
Nutrition supports tissue repair, healing, and return‑to‑training.
How to Use This Section
Each topic below provides deeper guidance for coaches, parents, and young athletes. These pages explain practical strategies, red flags, and evidence‑based recommendations.
Use the Youth Nutrition menu to explore each topic in depth.