By Elissa-Rae Cooper | Performance Naturopath & Clinical Nutritionist | Compleat Vitality
Is your child constantly hungry after sport? Always tired? Struggling to recover between training sessions? Or are you simply wondering whether they're eating the right foods to support their growing bodies?
As parents, we invest so much into our children's sporting activities. Early morning training sessions, weekend competitions, sporting equipment, uniforms and countless hours driving between venues.
But there's one area that often gets overlooked.
Are we actually fuelling our children adequately for the demands we're placing on their growing bodies?
It's a question that's particularly close to my heart, because I know what it's like to be a young competitive athlete without a proper understanding of nutrition.
My Experience as a Young Competitive Swimmer
Growing up, I was a competitive swimmer.
There were early mornings, long hours in the pool, training sessions and competitions. Like so many young athletes, I loved my sport and wanted to perform at my best.
But back then, nutrition wasn't something we really discussed.
There was very little conversation about how much food a growing athlete needed, what to eat before training, or how important nutrition was for recovery and immune health.
I was also a child who was frequently unwell.
I struggled with recurring lung and ear issues, a seemingly poor immune system, fatigue and periods of burnout.
Looking back now, I can't say that inadequate nutrition was responsible for those health problems. There are many factors that influence childhood illness and recovery.
But what I do know is that we weren't considering whether my nutrition was adequately supporting my growth, development and training demands.
And that's something I wish we'd understood better.
Fast-forward to today, and I'm an amateur triathlete, performance naturopath and clinical nutritionist.
I now understand just how important adequate energy, nutrition and recovery are, not only for sporting performance but for long-term health.
It's also why I'm so passionate about educating parents.
Because our children shouldn't have to sacrifice their health in the pursuit of sporting performance.
Young Athletes Aren't Just Smaller Adult Athletes
One of the biggest misconceptions about children's sports nutrition is that they simply need smaller portions of what adults eat.
But growing athletes have unique nutritional requirements.
Their bodies need energy to support:
Normal growth and development
School, concentration and learning
Everyday movement and activity
Training and competition
Muscle and tissue repair
Bone development
Normal immune function
For a child who trains several times a week, these demands can add up quickly.
And during periods of rapid growth, particularly around puberty, their nutritional requirements can change considerably.
This is why simply ensuring your child eats three meals a day doesn't always tell us whether they're eating enough.
Carbohydrates: The Fuel Our Young Athletes Need
Carbohydrates are one of the body's most important fuel sources during sport, particularly when exercise becomes more intense.
Yet carbohydrates are often misunderstood, especially with so much conflicting nutrition advice circulating online.
At Compleat Vitality, we encourage families to focus on nourishing, whole-food carbohydrate sources.
Some of our favourites include:
Potatoes and sweet potatoes
Rice
Rolled oats
Bananas and seasonal fruit
Dates and other dried fruit
Sourdough bread
Legumes
Honey as a practical source of carbohydrate when appropriate
These foods can help provide the energy children need for school, play, training and competition.
And importantly, many also provide fibre, vitamins, minerals and other nutrients that support overall health.
Carbohydrates aren't something growing athletes should fear. They're something we need to understand how to use appropriately.
Does My Child Need More Protein?
This is one of the most common questions parents ask.
With protein shakes, powders and high-protein products everywhere, it's easy to assume that young athletes need supplements to support muscle development.
But for most children and adolescents, protein requirements can be met through a balanced diet containing adequate food.
Whole-food protein sources include eggs, chicken, fish, beef, lamb, natural yoghurt, cheese, legumes, nuts and seeds.
Protein plays an important role in growth, muscle repair and normal tissue development.
However, eating more protein doesn't automatically produce better sporting performance.
Adequate total energy intake, carbohydrates, healthy fats and recovery are just as important.
What About Healthy Fats?
Healthy fats are another essential part of a growing athlete's diet.
They provide energy, help the body absorb fat-soluble vitamins and support normal growth and development.
We encourage families to include foods such as avocado, extra virgin olive oil, nuts, seeds, eggs and oily fish.
Children shouldn't be following restrictive, low-fat diets simply because these approaches are popular among adults.
Growing bodies need adequate nourishment.
Why Iron, Calcium and Other Nutrients Matter
When we talk about sports nutrition, it's easy to focus entirely on carbohydrates and protein.
But micronutrients are equally important.
Iron supports oxygen transport around the body and is particularly relevant for active adolescents, especially during periods of rapid growth and after menstruation begins.
Whole-food sources include red meat, poultry, seafood, legumes and leafy green vegetables.
Calcium is essential for developing strong bones. Adolescence is a particularly important period for building bone mass.
Natural sources include dairy foods such as plain yoghurt and cheese, calcium-set tofu, and fish with edible bones.
Vitamin D also supports bone health and calcium regulation.
At Compleat Vitality, we prefer a food-first approach and don't routinely recommend artificially fortified breakfast cereals or similar products as the foundation of a child's diet.
However, it's important to recognise that some children, particularly those with restricted diets or food allergies, may need carefully selected fortified foods or supplementation to meet their nutritional needs.
These decisions should be individualised rather than based on blanket restrictions.
Is Your Child Showing Signs They May Not Be Eating Enough?
Sometimes the signs of inadequate fuelling aren't obvious.
Parents may notice:
Persistent fatigue or unusually low energy
Difficulty recovering between training sessions
Frequent illness
Declining sporting performance
Recurrent injuries
Changes in mood or concentration
Persistent hunger or difficulty managing appetite
Concerns about growth or pubertal development
These symptoms don't necessarily mean your child is underfuelling. They can have several causes and may require medical assessment.
However, they're important signs that shouldn't simply be dismissed as part of being a busy young athlete.
Prolonged low energy availability can affect health and performance, including bone health, recovery and normal physiological function.
Our priority should always be healthy children first, successful athletes second.
What Should a Young Athlete Actually Eat at School?
This is where nutrition needs to become practical.
It's all well and good to recommend chicken, rice and vegetables, but that isn't necessarily what your child wants to pull out of their schoolbag at lunchtime.
And if they don't eat it, even the most nutritionally balanced lunchbox isn't helping them.
Some practical whole-food lunchbox options include:
Egg and cheese sandwiches
Chicken and salad wraps
Homemade savoury muffins
Cheese and crackers
Fresh fruit and bananas
Plain yoghurt with berries
Homemade oat slices
Vegetable sticks with hummus
Homemade banana bread
Extra fruit or sandwiches for after-school training
Perishable foods need to be kept safely chilled, especially during Queensland's warmer months.
The goal isn't to create a picture-perfect lunchbox.
It's to provide enough enjoyable, nourishing food that your child will actually eat.
What About Lollies, Energy Gels and Sports Drinks?
Walk around a junior sporting carnival and you'll often see children eating lollies between events or drinking brightly coloured sports drinks.
And increasingly, some young athletes are using energy gels designed for adult endurance sports.
But do they really need them?
For most children participating in ordinary junior training sessions or shorter sporting events, everyday food and water are generally sufficient.
For longer or repeated high-intensity activities, additional carbohydrate may be useful, particularly when there are limited opportunities to eat normal meals.
At Compleat Vitality, our preference is to explore practical food-based options first, such as bananas, dates, honey sandwiches or other familiar carbohydrate-rich foods.
Lollies and gels can provide carbohydrate, but they don't offer the same overall nutritional value as a balanced meal or snack.
Some sports gels contain maltodextrin, a rapidly digested carbohydrate made from starch. Maltodextrin isn't an artificial sweetener, and current evidence doesn't establish that its normal use in sports products damages children's gut health.
However, consuming large amounts of concentrated carbohydrate, including honey or lollies, can cause gastrointestinal discomfort in some athletes, particularly during exercise.
Natural doesn't automatically mean better tolerated. Individual tolerance, portion size, exercise duration and overall dietary quality matter.
Honey can be a useful source of quick carbohydrate, but honey and salt aren't a replacement for a balanced diet or an automatically appropriate sports hydration formula.
The message isn't that children should never have lollies or use sports nutrition products.
It's that parents should understand when these products are genuinely useful, rather than assuming they're necessary for every training session or competition.
Our Philosophy at Compleat Vitality: Nourish First, Perform Second
As a performance naturopath and clinical nutritionist, my approach to sports nutrition has always been about more than performance alone.
I want to see young athletes thriving.
That means having enough energy to train, concentrate at school, recover, grow and enjoy being kids.
It means building a positive relationship with food rather than creating unnecessary restrictions.
And it means teaching parents how to nourish their children using familiar, whole and minimally processed foods wherever practical.
This same philosophy has influenced the development of our new brand, Compleat Performance, including True Nectar, our developing honey-based endurance fuel, and No Rub Club, our anti-chafe product.
These products have grown from our own experiences as endurance athletes, but specialised sports products are not a substitute for adequate everyday nutrition.
Our goal is to help athletes understand what their bodies need and make informed choices about fuelling.
Introducing Fuel Their Future: Our Youth Sports Nutrition Webinar Series
I'm excited to introduce Fuel Their Future, a three-part educational webinar series designed specifically for parents of young athletes.
Whether your child participates in swimming, athletics, soccer, rugby league, basketball, netball, triathlon or another sport, this series is designed to help you understand their nutritional needs.
Webinar 1: Are You Fuelling Your Young Athlete Enough?
In our first webinar, we'll explore:
How growth and training affect nutritional requirements
Why adequate energy intake matters
The importance of carbohydrates, protein and healthy fats
Key nutrients including iron and calcium
Signs that your child may not be eating enough
Practical whole-food meal and school lunchbox ideas
Common questions about protein powders, gels and sports nutrition products
We'll also discuss how to make nourishing your young athlete realistic for busy families.
Give Your Young Athlete the Nutritional Foundation They Deserve
Our children put so much energy, enthusiasm and dedication into their sports.
As parents, one of the most valuable things we can do is ensure their bodies are adequately supported along the way.
Because sports nutrition isn't just about running faster, swimming stronger or winning competitions.
It's about helping our children grow into healthy, resilient young people who can enjoy sport for years to come.
I wish I'd understood more about nutrition when I was a young swimmer.
Now, I'm passionate about helping the next generation have that knowledge from the beginning.
Join me for Fuel Their Future — Webinar 1: Are You Fuelling Your Young Athlete Enough?
[Register your interest / Book your place — webinar registration link or if you would like to sign up for our Fuel their Future 3 part series, click here]
Elissa-Rae Cooper
Performance Naturopath & Clinical Nutritionist
Compleat Vitality
References and further reading
Sports Dietitians Australia — Eating for Your Sport: Adolescent Athletes. https://www.sportsdietitians.com.au/
Australian Institute of Sport — Nutrition. https://www.ais.gov.au/nutrition
Australian Institute of Sport — Sports Supplements Framework. https://www.ais.gov.au/nutrition/supplements
Australian Dietary Guidelines — National Health and Medical Research Council. https://www.eatforhealth.gov.au/
This article provides general nutrition education. Children's nutritional needs vary according to age, growth, health, training and individual circumstances. Persistent fatigue, recurrent illness, growth concerns or suspected nutritional deficiencies warrant appropriate professional assessment.