Fueling Workouts: Nutrition for Young Athletes

Pre-Workout Fuel

Before training, choose complex carbohydrates and a little protein. Oatmeal with berries, whole-wheat toast with peanut butter or a banana smoothie provide sustained energy.

Post-Workout Recovery

After exercise, muscles need protein to rebuild and carbs to replenish glycogen. A turkey sandwich, yogurt with fruit or scrambled eggs with toast are great options.

Hydration Guidelines

Water should be your child’s primary drink. Offer small sips before, during and after workouts. For intense sessions in the heat, a diluted electrolyte drink can help replace minerals.

Vitamins & Minerals

Nutrients like calcium, iron and vitamin D are vital for growing bodies. Include leafy greens, dairy or fortified alternatives, lean meats and plenty of colourful fruits and vegetables in meals.