Performance and Sports Nutrition Basics: Parent Guide

As a parent of a youth athlete, you want to support your child’s growth and athletic success in every way possible. While practice and training are essential, proper nutrition is just as important. Performance nutrition goes beyond basic healthy eating—it’s about fueling your child’s body for training, competition, recovery, and overall development. Here’s what you need to know to help your young athlete thrive. What Is Performance Nutrition? Performance nutrition is a strategic approach to eating that focuses on providing the right nutrients at the right times to enhance athletic performance, build muscle, maintain energy, and speed up recovery. Unlike general healthy eating, it considers the higher energy demands and nutrient needs of youth athletes who are regularly training and competing. Performance nutrition is especially important for growing athletes because their bodies are still developing. Providing the proper fuel supports their athletic goals and their long-term health and well-being. Why Performance Nutrition Matters for Youth Athletes Youth athletes have higher energy demands than non-athletes due to the combination of growth, school, training, and competition. Without proper nutrition, they may experience: 

• Low energy levels and fatigue 

• Difficulty focusing during games or practices 

• Slower recovery from training 

• Increased risk of injury 

• Delayed growth or development 

Providing the right nutrients can help your child stay energized, focused, and ready to perform at their best. Key Components of Performance Nutrition There are four key components to be mindful of when it comes to performance nutrition. They are Carbohydrates, Protein, Healthy Fats, and Hydration.  

Carbohydrates are the primary fuel source for high-intensity activities like sprinting, jumping, and weight training. They provide quick energy to muscles and should be a significant part of your child’s meals and snacks. While you may think of pasta and bread when channeling carbs into your mind, you should also know that fruits and vegetables are considered carbohydrates.  

Some examples of carbohydrates include sandwich bread, potatoes, pasta, strawberries, spinach, and any other fruit or vegetable. 

That is why, on campus, we separate carbs into two categories: grains and starches and fruits and veggies. For now, just remember that carbs can represent both.  

The next essential component is Protein. It is essential for building and repairing muscle tissue, especially after intense practices or games. Protein doesn't just include animal meat, though. 

Some examples of protein are Chicken, fish, eggs, dairy, beans, and tofu. 

Then we have Healthy fats provide lasting energy and support recovery by reducing inflammation. While fats tend to get a bad reputation. Healthy fats are critical for growth and development, so they should be included in every meal.  

Some examples of healthy fats include Avocados, nuts, olive oil, fatty fish, and nut butters. 

Finally, we can't forget about Hydration. Water is often overlooked but is critical for regulating body temperature, transporting nutrients, and keeping muscles working properly. 

Encourage your child to drink water throughout the day and add sports drinks during prolonged or intense activities to replace lost electrolytes. 

How Parents Can Support Performance Nutrition 

There are four simple ways you can start supporting your youth athlete's performance nutrition today.  

1. Plan Balanced Meals and Snacks 

Familiarize yourself with the performance plate formula and help your child build Performance Plates based on their activity level. For example, emphasize carbs and protein for energy and muscle repair on training days. On competition days, boost carbs even more to provide quick energy, and on rest days, focus on protein and vegetables to support recovery. You can find out more about the performance plate formula on our essential platform. 

2. Keep Healthy Snacks Available 

You want to help them stick to the plan by teaching them to be adaptable. A simple way to do this is to provide packable snacks they can take on the go. Pack snacks like fruit, yogurt, granola bars, or trail mix before and after practices or games. Convenient, nutritious options make it easier for your child to refuel properly. 

3. Promote Consistent Hydration 

Be sure to promote consistent hydration by encouraging your child to drink water throughout the day, not just during practices. Staying hydrated starts long before they hit the field or court. 

4. Educate and Involve Your Child 

Teach your child about the importance of nutrition and involve them in meal planning and preparation. When they understand why proper fueling matters, they’ll be more likely to make smart choices, and if you can be a positive role model for this behavior, your words will go even further 

The Bottom Line 

Performance nutrition is about more than just eating healthy—it’s about eating smart. By understanding your child’s nutritional needs and providing balanced meals, snacks, and hydration, you can help them reach their full potential in their sport and overall health. 

Your support plays a huge role in your child’s athletic journey. Equip them with the right fuel, and watch them excel! 💪🍎🥗