Young athletes need energy for training and nutrients for growth. A few practical food choices can make a real difference.
Growing bodies that also train hard have higher energy needs. The good news is that fuelling well does not require special products — it starts with regular, balanced meals.
Build meals around a few groups
Combine energy foods such as rice, yam, beans or bread with protein such as fish, eggs, beans or chicken, and add vegetables and fruit for vitamins and fibre. Do not skip breakfast.
Hydration matters
Drink water throughout the day, not only during training. On hot days, drink a little more. Very sugary drinks are not a good replacement for water.
Before and after training
A light snack one to two hours before exercise, such as a banana or bread with groundnuts, gives steady energy. After training, a proper meal helps muscles recover.
Avoid extremes
Young athletes should not follow crash diets or take supplements without professional advice. If you are worried about weight, energy or growth, speak with a doctor or qualified nutritionist.
