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Nutritional Recommendations for the Young Athlete
Open accessAbstract
•Individualized assessments of energy requirements as well as hydration status are key to optimizing nutritional plans for young athletes.•Nutritional plans should consider both the content and timing of meals, particularly in the pre- and post-physical activity windows.•In general, the literature does not support dietary supplement utilization to enhance performance in young athletes.•Whether via interventional programs or physician counseling, guiding young athletes on the cultivation of sustainable dietary habits is critical for long-term healthy behaviors and resultant optimal performance.
Overview
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TL;DR
This narrative review provides practical nutrition guidance for young athletes, covering macronutrients, micronutrients, hydration, supplements, energy availability, and education. It emphasizes individualized plans, nutrient timing, adequate hydration, and caution with supplements, while noting many youth-specific evidence gaps.
Key findings
- Over half of US adolescents still have low-quality diets; NHANES 1999–2016 showed low-quality diets fell from 76.8% to 56.1% (p<0.001). Youth athletes generally need ~1.5 g/kg/day protein (about 0.3 g/kg five times/day); intakes >2.5 g/kg give no adaptive benefit. Fat should be 20–35% of total energy, limiting trans-fat. Carbohydrate: 6% carbohydrate drinks are optimal, while ≥8% drinks are linked to gastrointestinal discomfort; fructose/galactose replenish glycogen faster.
- Micronutrient deficiencies are common: iron deficiency prevalence ranges from 4.5% in males and 27.3% in females to 51% and 68%; severe B12 deficiency was 7% and folic acid deficiency 4% in preparticipation exams. Vitamin D deficiency was 80% in indoor/winter athletes vs 48% in outdoor peers. Calcium RDA is 1000 mg/day for ages 4–8 and 1300 mg/day for ages 9–18; Vitamin D recommendation is 15 mcg/day for ages 1–70.
- Hydration: losses >2% body weight impair performance; 20–44% of athletes are underhydrated at the start of training. Recommended intake: 8–20 oz 1 hour before activity, 5 oz every 15 minutes during, and 20 oz per pound lost after. Supplements: 34.1% self-reported use; 49.8% of adolescent males use protein powder and 8.4% creatine; supplements are generally not recommended for performance unless clinically indicated, though one review found creatine improved performance without adverse events in youth.
- Energy: adolescent females require ~1,800–2,400 kcal/day and males ~2,000–3,200 kcal/day. Energy availability ≥45 kcal/kg FFM/day is hypothesized as a minimum for young athletes but remains unverified. Education: shorter interventions (1-day or 6-week vs year-long) improved nutrition knowledge, BMI, and diet adherence; involving parents, social media, and motivational interviewing were effective.
Methods
- Narrative review of current evidence on young athlete nutrition, nutrient timing, hydration, dietary supplements, energy requirements, RED-S, and educational interventions.
- No systematic search strategy, database list, inclusion/exclusion criteria, or formal risk-of-bias assessment is reported; recommendations draw on cited observational studies, surveys, trials, reviews, and guideline/position statements, with practical tables by age and dietary restriction.
Limitations
- The paper does not include a dedicated limitations section. It acknowledges that several youth-specific recommendations are extrapolated or unverified: the minimum EA threshold ≥45 kcal/kg FFM/day is hypothesized but not yet verified in young athletes; no specific calcium RDA exists for youth athletes; most dietary supplements have not been studied in pediatric populations, so long-term safety is largely unknown; and nutrition education intervention results are mixed.
- The text makes evident additional limitations: prevalence estimates for iron deficiency vary widely due to lack of standardized cut-offs and reliance on ferritin alone, and Vitamin D status depends on many unmeasured factors (skin pigmentation, sunscreen, clothing, cloud cover, pollution, time of day, season, latitude).
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“In general, the literature does not support dietary supplement utilization to enhance performance in young athletes.”
§ Nutritional Recommendations for the Young Athlete > Abstract
plain- Asserted: passes — The authors put it forward as true.
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In the paper
“Additionally, the timing of protein consumption contributes to a youth's whole-body protein balance.”
§ Nutritional Recommendations for the Young Athlete > Macronutrients > Protein
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In the paper
“over half of the adolescents in the United States receive low-quality nutrition”
- Also stated in: § Introduction · plain
“over half of children are still not receiving adequate nutrition”
§ Nutritional Recommendations for the Young Athlete > Abstract
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In the paper
“Based upon the National Health and Nutrition Examination Survey (NHANES) results from 1999 to 2016, adolescents with low-quality diets as determined by the American Heart Association primary diet score decreased from 76.8% (95% CI, 72.9%-80.2%) to 56.1% (95% CI, 51.4%-60.7%; p<0.001).”
§ Nutritional Recommendations for the Young Athlete > Introduction
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In the paper
“Likewise, smaller doses of protein (0.22-0.33 g/kg- per meal) at regular 3 or 4-hour intervals allow youth athletes to remain in positive whole-body protein balance for the longest periods.”
§ Nutritional Recommendations for the Young Athlete > Macronutrients > Protein
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In the citing paper
“Inadequate energy intake may result in serious health consequences, including delayed puberty, menstrual dysfunction, compromised bone health, short stature, increased injury risk, and disordered eating behaviors [8].”
From Use of Nutritional Strategies, Bioactive Compounds, and Dietary Supplements in Young Athletes: From Evidence to Potential Risks—A Narrative Review (2025) · cites this paper as [8]
In the citing paper
“Insufficient fuelling on high-intensity days may impair performance, delay recovery and limit glycogen replenishment [2], while also increasing the likelihood of low energy availability [13,115].”
From Dietary intake, nutrition knowledge, and behavior in youth team sport athletes: a scoping review and call to advance research and practice (2026) · cites this paper as [115]
In the citing paper
“Studies have indicated that the quality and quantity of the meal as well as meal timing have a significant impact on the player’s performance and degree of endurance while practicing sports (2, 64).”
From Junior athletes’ nutritional demands: a narrative review of consumption and prevalence of eating disorders (2024) · cites this paper as [64]
In the citing paper
“Studies have shown that foods containing fructose (fruits) and galactose (milk and dairy products) replenish glycogen stores faster than glucose content (2, 64, 65).”
From Junior athletes’ nutritional demands: a narrative review of consumption and prevalence of eating disorders (2024) · cites this paper as [64]
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In the paper
§ Nutritional Recommendations for the Young Athlete > Energy Requirements > Metrics to Quantify Energy Needs
“| | 5-8 years old | 9-13 years old | 13-18 years old |”
§ Nutritional Recommendations for the Young Athlete > Energy Requirements > Metrics to Quantify Energy Needs
“Breakfast(7:30 AM) | Protein: 7 gCarbohydrate: 20 gFat: 5 gHydration: ½ cup | Protein: 11 gCarbohydrate: 20 gFat: 10 gHydration: 1.5 cups | Protein: 16 gCarbohydrate: 20 gFat: 10 gHydration: 2 cups”
Rated minor: it would not touch a result — a value no result rests on, a p-value that stays on the same side of the significance level, or a conflict that is clerical, resolved elsewhere in the paper, or outside its own findings.
In the paper
§ Nutritional Recommendations for the Young Athlete > Macronutrients > Protein
“youth athletes should consume approximately 0.3 g/kg five times per day.”
§ Nutritional Recommendations for the Young Athlete > Energy Requirements > Metrics to Quantify Energy Needs
“Morning Snack(10:00 AM) | Protein: 0 gCarbohydrate: 10 gFat: 5 gHydration: 4 cup | Protein: 0 gCarbohydrate: 10 gFat: 0 gHydration: 1 cup | Protein: 0 gCarbohydrate: 15 gFat: 5 gHydration: 1.5 cups”
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Amawi, A., Khataybeh, B., Al Aqaili, R., Ababneh, N., Alnimer, L., Qoqazeh, A., Oukal, F., Jahrami, H., Mousa Ay, K., Al Saoud, H., et al. (2024) · Frontiers in Nutrition · doi:10.3389/fnut.2024.1390204 · Cited by 26
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The Role of Nutritional Status in Improving Physical Endurance in Athletes: A Literature Review
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Metadata
- Authors
- Hecht, C., Bank, N., Cook, B., & Mistovich, R. J.
- Affiliations
- Case Western Reserve University (US)
- University Hospitals of Cleveland (US)
- Corresponding author
- Mistovich, R. Justin
- Venue
- Journal of the Pediatric Orthopaedic Society of North America
- Publisher
- Elsevier BV
- Published
- 2023-02
- Volume
- 5
- Issue
- 1
- Pages
- 599
- ISSN
- 2768-2765 (ISSN-L)
- PMC
- PMC12088083
- OpenAlex
- W4318816305
- Cited by
- 48
- References
- 58
- Citations by year
- 2026: 27 · 2025: 13 · 2024: 8
- FWCI
- 1.48
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Licence
- cc-by-nc-nd
- www.elsevier.com/tdm/userlicense/1.0/ (tdm)
- www.elsevier.com/legal/tdmrep-license (tdm)
- creativecommons.org/licenses/by-nc-nd/4.0/ (vor, 361 d)
- Locations
- Journal of the Pediatric Orthopaedic Society of North America (publishedVersion, cc-by-nc-nd)
- PubMed Central (publishedVersion, cc-by-nc-nd)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Nursing › Nutrition and Dietetics › Nutrition, Health and Food Behavior
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Keywords
- youth athletes, sports nutrition, energy requirements, hydration status, meal timing, dietary supplements, performance improvement, physician counseling
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Statistics and arithmetic are recomputed, not judged.
Confidence bands are shown only for fields calibrated on our annotated test set. None is calibrated yet, so no band is shown.
What counts as a claim ›How we measure confidence ›How we check this ›
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Data sources
Bibliographic data: Semantic Scholar, OpenAlex, Crossref.
Contains information from the Semantic Scholar Academic Graph Datasets, made available under the ODC Attribution License (ODC-BY 1.0).
Semantic Scholar’s data is described in: Kinney, R., et al. (2023). The Semantic Scholar Open Data Platform. arXiv:2301.10140.
