Fueling Young Athletes: Nutrition, Movement & Habits for Life

My young athlete ;)

Recently, I was asked to put a yoga, stretching, and nutrition workshop together for a local U14 competitive hockey team, and it got me thinking — we often cut corners with our kids.

If you trained four hours a week, played a game on the weekend, and squeezed in swimming lessons, cross-country running, and piano practice, you’d probably be mindful of your nutrition, sleep, and stress. But many kids live this exact lifestyle, and too often we default to convenience over wellness.

It’s easy to toss them a high-sugar granola bar or grab fries from the rink canteen. But young athletes need proper fuel for their bodies and minds so they can perform their best, recover well, and build healthy habits for life.

Why Nutrition Matters for Young Athletes

Growing bodies need the right mix of macronutrients:

• Carbohydrates → the body’s main source of energy. Think of carbs as “fuel for your muscles.” Best before practices and games, when the body needs quick access to glucose for power. Aim for complex carbs for steady energy (fruit, oats, whole grains, brown rice, legumes, sweet potatoes).

• Protein → rebuilds muscle fibers broken down during training and games. Best after activity to support recovery (chicken, turkey, fish, eggs, tofu, yogurt, cottage cheese).

• Healthy fats → support long-term energy, brain health, and hormone balance (salmon, walnuts, hemp, avocado, olive oil).

• Avoid excess sugar → it's everywhere, addictive, and seemingly the easiest fuel, but it leads to high highs and low lows and wreaks havoc on the immune system - you can't play if you're sick!

Hydration is just as important. Even a small dip in hydration can affect focus, reaction time, and endurance.

• Kids ages 9–13 need about 7–8 cups (1.5–1.9 L) of fluids daily.

• During sports, add 1–2 cups (250–500 mL) every 20 minutes of activity.

• Water should always be the first choice. Sports drinks may help during long, intense tournaments, but choose low-sugar versions with electrolytes (like Biosteel) instead of sugar-heavy options like regular Gatorade that cause spikes and crashes.

ATP Simplified: Fuel for Your Muscles

ATP (adenosine triphosphate) is the energy your muscles use to move — every stride, sprint, and shot depends on it.

Here’s how it works:

• Carbs break down into glucose.

• Your body uses some glucose right away, and stores the rest in your muscles and liver as glycogen.

• When you skate, sprint, or recover, your muscles tap into that glycogen, breaking it down to make ATP — the spark that powers your movements.
  

That’s why carbs before practices and games are so important: they fill your glycogen “gas tank,” ensuring your body has the fuel for explosive energy, strong pushes, and quicker recovery.

Energy Systems in Action

• Anaerobic (ATP-CP) – explosive strides (~10 sec).Fuel: creatine phosphate + quick carbs.Example snack: banana slices, orange wedges, Made Good bar, or whole-wheat banana bread.

• Anaerobic Glycolysis – short bursts (~1–2 minutes, a hockey shift).Fuel: muscle glycogen (carbs).Example: sprouted toast with peanut butter + honey, or fruit with high-protein yogurt.

• Aerobic – steady energy (practice, recovery).Fuel: carbs + fats.Example: oatmeal with fruit and nuts, rice cakes with cottage cheese, or trail mix.

  
  

Smart Fueling: Before & After Games and Practices

Best pre-game/practice snacks (for energy):

• Banana with almond butter + drizzle of honey

• Oatmeal with berries

• Whole-grain English muffin with peanut butter and sliced apple

• Yogurt with granola

• Turkey and cheese wrap

Best post-game/practice snacks (for recovery):

• Smoothie with protein powder (LeanFit or Good Protein), berries + milk/alt milk

• Chicken fajitas with roasted vegetables + black beans

• Greek yogurt with fruit + nuts

• Tuna wrap with avocado

• Eggs with sprouted toast + cut veggies

• Turkey pepperoni stick + cottage cheese + apple slices

On-the-go packaged options:

• Sperri – Canadian, plant-based meal replacement shake. (Great before a game, as it has 14g natural sugar for quick fuel.)

• Isopure Whey Protein – easy protein + hydration post-game.

• Bars & Crackers – Kirkland Protein Bars, Kind Bars, Made Good, Love Good Protein Company, Simple Mills, Healthy Buddha, RW Garcia.

Beyond Food: Stress, Sleep & Mindset

Young athletes juggle school, sports, and social life. Without tools to manage stress, burnout comes fast.

• Breathing exercises – try box breathing (inhale 4, hold 4, exhale 4, hold 4). Great for calming pre-game nerves.

• Mindset training – replace negative self-talk with positive statements or visualize a strong shift on the ice.

• Sleep – kids need 9–11 hours per night for recovery and growth.

Stretching & Mobility for Young Athletes

Sports like hockey strain growing muscles and joints. Mobility work builds flexibility, balance, and resilience.

At-home routine:

• Forward fold stretch → lengthens hamstrings, reducing tightness from skating.

• Low lunge (hip flexor stretch) → opens hips, tight from skating posture.

• Child’s pose → restores the back and calms the mind.

• Tree pose → improves balance, focus, and ankle stability.

• Seated twist → supports spinal mobility, counteracting sitting at school or on the bench.

Healthy Recipe: Whole-Wheat Banana Bread with Chocolate Chips

A great option for pre-game or after-school snacks.

Ingredients:

• 2 cups whole-wheat flour

• 1 tsp baking soda

• ½ tsp salt

• 3 ripe bananas, mashed

• ⅓ cup melted coconut oil or olive oil

• ½ cup honey

• 2 eggs, lightly beaten

• 1 tsp vanilla extract

• ½ cup plain Greek yogurt

• ½ cup dark chocolate chips

Instructions:

1. Preheat oven to 350°F (175°C). Grease a loaf pan or line with parchment.

2. In one bowl, mix flour, baking soda, and salt.

3. In another bowl, combine bananas, oil, honey, eggs, vanilla, and yogurt.

4. Stir wet ingredients into dry until just combined (do not overmix).

5. Fold in chocolate chips.

6. Pour into prepared pan and bake 50–55 minutes, or until a toothpick comes out clean.

7. Cool slightly before slicing.

Final Takeaway

You are what you eat — and kids are no different. Teaching young athletes to fuel with whole, fresh foods, stretch, rest, and manage stress sets the stage for performance and lifelong health.

Small shifts — swapping fries for a wrap, five minutes of stretching, or hydrating well during practice — add up to stronger bodies, sharper minds, and healthier habits for the future.