Sports nutrition is a complex and evolving field

It can be challenging finding reliable or understandable information. Especially for parents of young athletes. These are resources and thoughts that I have compiled for myself. I would always urge you to take care and take some time to read through the links and speak to others. I am not a sports nutritionist.

Sports nutrition for young athletes

My sports background is in cycling, walking and a bit of running – but mostly cycling. As an endurance sport cycling nutrition focuses mainly on nutrition as it relates to long periods of exercise. In 2023 my youngest took up rowing. It struck me that rowing is neither an endurance sport (but it is) nor a “sprint” sport (oh yes it is, but longer). My child was new to the sport and swiftly developed. However, it became apparent that if they were going to train and compete they (and we their parents) would need to be a lot more clued up on nutrition. There is very little written about children, sport and nutrition.

Getting enough, struggling to eat

Some young athletes will struggle to take on enough calories and will underestimate just how much they need to eat. Elite sport requires the person to eat even when they do not feel hungry.

Try to gently encourage additional food intake prior to and after training. This needn’t be huge amounts and something such as brown toast and jam or a banana oats and yogurt will make a difference.

It is important that there is good understanding on both sides as to why: you need food to fuel your training, you need fuel to progress, you need enough fuel to minimise injury and aid recovery.

The impact of two little or poor nutrition for young athletes

Poor or no athletic progression. A propensity to injury. Poor or/and slow recovery from injury. One also needs to be attuned to the potential for long term deficiencies of minerals including iron, a reduction of bone density, and for women a reduction in period flow. This last one is not uncommon in mature and elite athletes.