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When children practice sports regularly, their nutrition not only affects their energy, but also their development, recovery and endurance. Good sports nutrition for children is key for them to perform at their best and, above all, to avoid problems such as fatigue, dehydration or even injury.
Many parents wonder what to include in their athletic children’s diet and how to make sure they are getting the right nutrients. In this guide, you’ll learn what an athletic child’s diet should look like, how many calories they need based on their activity level, whether they need supplements and how to adapt their diet if they are vegetarian.
It is the same question we get from the families who send their children to our summer soccer camps, which is why we also put together a nutrition pack with daily menus written by more than twenty nutritionists. Let’s get started.
what should a child athlete’s diet be like?
Sports nutrition for children should focus on three fundamental pillars: sufficient energy, nutrient balance and adequate hydration. Regardless of the sport they play, it is crucial that their meals provide them with what they need to perform in training and competition without compromising their growth.
Enough energy to perform and recover
The body of a child athlete expends more energy than that of a sedentary child. For this reason, their diet must guarantee a sufficient amount of calories, especially if they participate in intensive training.
According to the Food Guide for Schoolchildren and Adolescent Athletes of the Universidad Técnica del Norte, a balanced diet should cover the energy expenditure without falling into excesses or deficits. This is key to avoid problems such as fatigue or loss of muscle mass.
Essential nutrients for child athletes
A diet for child athletes should include the right combination of carbohydrates, proteins and healthy fats:
- Carbohydrates: they are the main source of energy. It is recommended that they represent about 60% of the daily diet. Ideal sources: oatmeal, whole grain bread, rice, quinoa and fruits.
- Proteins: Essential for muscle recovery and growth. They should contribute approximately 15% of the total caloric intake. Ideal sources: eggs, chicken, fish, Greek yogurt and nuts.
- Healthy fats: Help in the absorption of vitamins and protect vital organs. They should represent 25% of the diet. Ideal sources: avocado, nuts, olive oil and oily fish.
Hydration: key to performance
One aspect that should not be neglected is the consumption of liquids. The Madrid Association of Pediatrics recommends that sports children drink water before, during and after exercise to avoid dehydration, which can reduce performance and increase the risk of cramps or fatigue.
If the activity lasts more than an hour or is performed in very hot weather, a drink with electrolytes can help replenish mineral salts.
how many calories do athletic children need?
A child’s calorie needs vary depending on his or her age, activity level and type of training. Active children need more energy to maintain a balance between what they expend and what they consume.
Factors influencing caloric requirement
Every child is different, but some key factors determine how many calories they should consume:
- Age and weight: Older, heavier children tend to expend more energy.
- Intensity and duration of exercise: A 30-minute workout does not require the same amount of calories as a two-hour workout.
- Type of sport: Highly demanding sports such as swimming or soccer consume more energy than less intense ones.
According to KidsHealth, athletic children may require between 500 and 1,000 extra calories a day, depending on their level of training.
Table of recommended caloric intake
The Spanish Academy of Nutrition and Dietetics suggests the following approximate calorie recommendations per day:
| Age (children) | Not active | Somewhat active | Active |
| 4 – 8 years old | 1,200-1,400 kcal | 1,400-1,600 kcal | 1,600-2,000 kcal |
| 9 – 13 years | 1,600-2,000 kcal | 1,800-2,200 kcal | 2,000-2,600 kcal |
| 14 – 18 years | 2,000-2,400 kcal | 2,400-2,800 kcal | 2,800-3,200 kcal |
Eating plan for child athletes: from daily practice to intensive training sessions
Caloric needs are not the same when a child trains occasionally as when he or she participates in a high-intensity program, such as a soccer camp.
At Ertheo soccer camps, for example, children train several hours a day, which means that their caloric expenditure is much higher. In these cases, we recommend:
- Energy breakfasts: whole wheat bread with avocado and egg, fruit smoothie with Greek yogurt.
- Pre-workout snacks: Fresh fruits, nuts, homemade oatmeal bars.
- Post-workout meals: Brown rice with chicken and vegetables, fish with quinoa and salad.
Essential Macronutrients in Sports Nutrition for Children
For a child athlete to perform well, it is not only the quantity of calories consumed that matters, but also the quality of the food. Carbohydrates, proteins and healthy fats are essential to maintain energy and aid in muscle recovery.
Carbohydrates: the main fuel
Carbohydrates are the most important source of energy for muscles. Without them, children can quickly become tired and have reduced endurance during exercise.
According to the Government of Aragon’s Nutrition Guide for Children’s Sports, they should represent between 50% and 60% of the daily diet.
Some recommended sources of carbohydrates are brown rice, oatmeal, quinoa, 100% whole wheat bread, fresh fruits and legumes.
Protein: key to muscle development
Proteins help repair muscles after physical exertion. A child athlete needs between 12% and 15% protein in his diet, according to Medicina Esportiva Catalunya. Some highly recommended sources of protein are chicken, fish, eggs, Greek yogurt, nuts and tofu.
Now, what can a child eat to gain muscle mass?
If the goal is to build muscle, the ideal is to combine protein with carbohydrates after training. A good snack would be Greek yogurt with nuts and honey, or whole-grain toast with avocado and egg.
Healthy fats: more than just energy
Fats should not be eliminated from an athletic child’s diet. They help the absorption of vitamins and protect the joints. The Spanish Academy of Nutrition and Dietetics recommends that they represent between 25% and 30% of total daily calories.
Options such as avocados, olive oil, nuts and oily fish are recommended sources of healthy fats.
Hydration in child athletes: key to performance
Drinking enough water is as important as eating right. Dehydration can lead to fatigue, cramps and decreased performance.
how much water should a child athlete drink?
According to KidsHealth, the ideal amount depends on the intensity of exercise and weather conditions, but in general it is recommended:
- Before exercise: 500-600 ml of water (2 glasses).
- During exercise: small sips every 15-20 minutes.
- After exercise: at least 500-700 ml of water (2-3 glasses).
when to use sports drinks?
Water is sufficient in most cases, but in workouts lasting more than one hour or with high temperature, a drink with electrolytes can help replenish mineral salts. A homemade alternative is to mix water, orange juice and a pinch of salt.
Nutrition for injury prevention in children
Good nutrition not only improves sports performance, but also reduces the risk of sports injuries in children. When the body does not receive adequate nutrients, muscles, tendons and bones can weaken, increasing the possibility of problems such as sprains, fractures or inflammation.
how can injuries be prevented with proper nutrition?
Calcium and vitamin D are essential to strengthen bones, while protein and antioxidants help muscle recovery. According to KidsHealth, an athletic child should include in his or her diet:
- Dairy (milk, yogurt, cheese) to maintain strong bones.
- Fish and nuts, rich in omega-3, to reduce inflammation.
- Fruits and vegetables, which provide antioxidants to protect muscles.
what vitamins does a child athlete need to avoid injuries?
Vitamins play a key role in joint and muscle health. Here are some of the most important ones:
- Vitamin D: Improves calcium absorption. It is found in fish, eggs and sun exposure.
- Vitamin C: Contributes to collagen production and keeps tendons strong. Present in citrus fruits and peppers.
- Iron: Prevents fatigue and improves oxygen transport. It is found in lean meats, spinach and legumes.
Maintaining a varied and balanced diet can make a difference in the endurance and recovery of the child athlete.
Recovery after injury: the role of nutrition
When a child suffers an injury, nutrition plays a key role in his or her recovery. Consuming the right nutrients can speed up the healing process and prevent complications.
how can good nutrition speed recovery?
During the recovery phase, the body needs more protein and antioxidants to repair damaged tissues. The aforementioned Nutrition Guide for Children’s Sports of the Government of Aragon recommends including in the diet:
- Lean proteins (chicken, fish, eggs) to regenerate tissues.
- Fruits rich in vitamin C (kiwi, strawberries, oranges) to reduce inflammation.
- Foods with zinc (nuts, legumes) to promote healing.
Post-injury diet plan
To help children recover faster, it is important to spread meals throughout the day. An example of a recommended menu would be:
- Breakfast: yogurt smoothie with strawberries and almonds.
- Lunch: Brown rice with salmon and spinach.
- Snack: Whole wheat bread with cheese and nuts.
- Dinner: Chicken breast with mashed sweet potato and salad.
According to Libby’s, anti-inflammatory foods such as olive oil and avocado can also help relieve pain and improve recovery.
Conclusion
Sports nutrition for children is a cornerstone of their performance, development and well-being. It’s not just about eating more, but about choosing foods that provide the right energy and nutrients for each stage of their growth and activity level.
If your child trains regularly or participates in intensive programs such as Ertheo’s soccer camps, they need adequate nutrition to maintain their energy. Make sure they get the caloric intake they need and follow a balanced diet to keep their performance in peak condition.
As a parent, you can make a big difference. Encouraging healthy eating and maintaining good hydration will allow your child to enjoy the sport with energy, less risk of injury and more effective recovery. Their success starts at the table!
Does a child who trains seriously need supplements?
The short answer: if they eat varied, real food, no. With a balanced, varied diet at every meal, rich in protein and free of processed products, supplementation is not essential. The person who decides otherwise is a doctor or a dietitian, not a coach and not a friend.
What they actually are
They are plant extracts, vitamins or combinations of amino acids and minerals, sold as pills, powders or capsules, and available without a prescription. That is where the problem starts: many are advertised promising quick performance gains and few have studies behind them. In teenagers there is very little research, because most of these products are aimed at people over 18.
The supplements that are approved
| Supplement | What it is for | The small print |
|---|---|---|
| Multivitamins | Topping up the nutrients food provides | Under no circumstances do they replace a balanced diet |
| Essential amino acids | Immune system and muscle gain | Many vegetarians take them to make up for the lack of animal protein |
| Protein powders | Replacing calories that do not arrive as solid food | Designed for high-performance athletes |
| Creatine | Muscle mass and performance | Permitted by the International Olympic Committee |
| Caffeine | Reduces fatigue and improves concentration | It is a central nervous system stimulant |
Before supplementing, these three things
Dr Mauricio Scarpello, a specialist in adolescence and youth, says teenagers arrive at his clinic asking for supplements because a friend takes them, because a coach mentioned them or because they have just started at the gym. Before prescribing anything, he needs to know the child’s previous sporting history, and also where the idea came from: the parents, the coach, their teammates or themselves.
And there are almost always three things that come before a supplement:
- Sleeping a minimum of 8 uninterrupted hours, avoiding late-night overstimulation, above all the phone before bed.
- Eating varied food, covering every food group, prioritising fruit and vegetables and avoiding sugary and processed products.
- Training regularly, at least an hour a day.
A full day of meals
The calorie table says how much. This is when and what.
Breakfast
Dietitians Alex Vidal (ReSport) and Gonzalo Domínguez (Clínica Podia Fys) agree that carbohydrates should be the leading players at breakfast, alongside protein and healthy fats. Domínguez insists on carbohydrates because they are the main source of glucose: the brain, he says, «only understands the word glucose».
A complete breakfast includes dairy, cereals and fruit, whole or as natural juice, not processed. Oats go well with fruit.
The mid-morning school break
The mid-morning break is where things go wrong most often, and the temptation has a name: crisps, cartoon-branded biscuits and shop-bought pastries. Vidal is blunt: these are «precisely the options richest in sugar and in fats of appalling quality».
Crisps reach 34% fat, according to a study by Spain’s Consumer and User Organisation, which also points to the overuse of palm and coconut oils, cheap and easy to work with.
For that moment, fruit or a wholemeal sandwich is the better choice.
Lunch: vegetables are the problem
Vidal diagnoses it without hedging: «we tend to serve vegetables always boiled or steamed, in unappealing versions or formats». His solution is to play with the format — vegetable bakes, vegetable side dishes, greens folded into pasta — instead of repeating the boiled plate the child has already decided they hate.
Dinner
Light, but not so light they go to bed hungry. That is what both dietitians advise, and it makes sense for a child who has trained: going to bed hungry helps nobody sleep.
The seven pieces of advice from the two dietitians
Gonzalo Domínguez: a variety of colours on the plate; avoid processed and refined products as far as possible; 2 or 3 pieces of fruit a day; and healthy fats with a cardioprotective effect, such as extra virgin olive oil, nuts, oily fish and avocado.
Alex Vidal: give priority to plant-based foods; proper hydration throughout the day, and especially during sport; and cut shop-bought pastries, sugary soft drinks and other empty-calorie products down to «very occasional, if not zero» consumption.
What if they are vegetarian or vegan?
Parents tend to ask the same thing: will they still perform?
There is no single diet that works for every young athlete. What matters is that it is balanced: fruit and vegetables, cereals, seeds, dairy or its alternatives, and enough protein, animal or plant.
What to keep an eye on
- Vitamin B12 — the point that needs the most attention: without enough B12, a young athlete can end up fatigued.
- Protein — animal protein supplies what a vegan diet has to cover another way.
- Iron — it has to be sought out actively in plant sources.
- Calcium and vitamin D — essential for strengthening bones in the middle of adolescence.
The other way round, there is a clear advantage: more fruit and vegetables means more antioxidants, which help muscle recovery and the immune system.
The mistake of removing without replacing
Suddenly depriving the body of something it is used to creates more hunger, and that hunger pushes towards sugary, fatty foods that give a quick energy hit, which is exactly the opposite of what was intended. A vegetarian diet that works is planned; one that consists of removing the meat is not.
How this is learned at a camp
A parent can read this entire guide and still not know how it applies in a real week of training. At the high-performance football camp in England, in Oakham, food is part of the programme: the player receives sports nutrition guidance while they train, instead of reading it once and forgetting it.
It is the difference between reading that breakfast should be carbohydrates and being somewhere that has already thought about it for you.
And take the menus with you, already written
None of this works as a list stuck to the fridge. It works as a routine: eating at the same times, sleeping enough, drinking before feeling thirsty, and not expecting from a supplement what a month of consistency gives.
If you want the menus ready-made, Ertheo’s nutrition pack collects daily menus put together by more than twenty nutritionists. Free download, no sign-up.
