WHY MACRONUTRIENTS FOR YOUTH ATHLETES MATTER
If your child plays a team sport like rugby, football, or hockey, their body needs the right fuel to PERFORM, GROW, and RECOVER. Macronutrients for youth athletes provide the sources for fuel, recovery and health!
Macronutrients for youth athletes are the three key building blocks of every meal:
- PROTEIN
- CARBOHYDRATES
- FATS
Let’s break down what each does for your child, why they matter for both health and performance, and how YOU can support your child’s performance and recovery with the right food choices.
PROTEIN: THE MUSCLE-BUILDER
Protein is CRUCIAL for building and repairing muscles, especially for growing athletes hitting the pitch or the gym. Protein is one of the most sought after nutrients in the body, as the body literally uses them to build and repair EVERY cell in the body. So we use protein for fingernails, hair, skin, organs and muscle mass.
Problem is, if your child isn’t getting enough to satisfy their basic needs for growth and then some, the body won’t be allocating protein to assist with recovering muscle, tendons and ligaments from training/games because it’s too busy keeping your child alive first! So you may find your child isn’t recovering properly as they aren’t getting enough protein!
Top protein choices for youth athletes include:
CHICKEN, TURKEY, BEEF, PORK, FISH, EGGS, GREEK YOGURT, BEANS, LENTILS, TOFU, MILK,
No, before you ask – Peanut Butter is a TERRIBLE source of protein. It’s really a source of FAT, with a little protein in it!! So don’t be duped!
Quick tip for parents: Include a source of protein at every meal, plus protein-rich snacks after training to speed up recovery.
🔑 Aim for 1–2 palm-sized portions of protein at lunch and dinner.
CARBS: THE ENERGY POWERHOUSE
Carbohydrates are the BODY’S MAIN ENERGY SOURCE. Young athletes burn through a lot of energy, carbs help them power through practices and games. Carbs have been villified through those seeking to LOSE WEIGHT. But remember, that’s not our goal! Our goal is to ensure your child is FUELLED to performance their best at their sport! So they NEED carbs!
Choose QUALITY carbs such as:
WHOLE GRAIN BREAD, RICE, PASTA, OATS, FRUIT, SWEET POTATO, POTATO QUINOA,
Avoid loading up on sweets or fizzy drinks before training – they cause energy crashes because the energy isn’t released gradually into the bloodystream like with whole grain sources of carbs. Because these have more fibre, it slows the release of sugar into the bloodstream, allowing for more consistent levels of energy throughout a game/training!
🥗 Build meals like this: 2-4 cupped handfuls of carbs, 1-2 palms of protein, 1-2 fists of veggies, and 1-2 thumbs of healthy fats.
FATS: THE RECOVERY BOOSTER
Fats help your child absorb vitamins, protect their organs, and support long-term health. Despite the bad rap, HEALTHY FATS are essential for young athletes, particularly in the formation of HORMONES.
Go for healthy fats like:
DAIRY, AVOCADO, OLIVE OIL, NUTS & SEEDS, SALMON, MACKEREL, SARDINES
Limit trans fats from fast food, deep-fried snacks, and ultra-processed treats. These don’t really add anything to the diet and although they are ok occasionally they definitely shouldn’t be a daily habit!
🥜 Add a small handful of nuts or a spoon of peanut butter to breakfast or snacks for a healthy fat boost.
MEAL TIMING MATTERS
When your child eats is just as important as what they eat.
- Pre-training (1–2 hours before): Carbs + a little protein (e.g., banana + yogurt)
- Post-training (within 30–60 mins): Protein + carbs (e.g., chicken sandwich + fruit)
- Hydration: Keep a reusable bottle of WATER with them at all times
PARENTS: YOU SET THE TONE
You don’t need to be a nutritionist to understand macronutrients for youth athletes, but you CAN be the difference-maker in your child’s performance. By understanding and applying the basics of macronutrients, you’re helping them:
- TRAIN HARDER and RECOVER FASTER
- REDUCE INJURY RISK
- BUILD HABITS THAT LAST A LIFETIME
WANT MORE NUTRITION SUPPORT?
Enjoyed our article on macronutrients for youth athletes? Download our FREE Guide on “HOW TO BUILD THE PERFECT MEAL” to get more info:
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