ACTIVE FIT
How young athletes can fuel up for peak performance | Active Fit
Licking Memorial Health Systems
Special to the Advocate
Aug. 19, 2026, 6:00 a.m. ET
Throughout the summer, many young athletes train and condition to improve their skills and fitness in preparation for the upcoming fall sports season. In addition to regular training, proper nutrition plays an important role in athletic performance and overall health. The American Academy of Pediatrics recommends the following nutrition basics for young athletes:
- Eat a nutritious breakfast. On the day of practice or competition, choose carbohydrate-rich foods along with moderate amounts of protein to help fuel activity.
- Stay hydrated. Proper fluid and electrolyte intake is essential for athletes to perform at their best, especially during practices or games lasting longer than 60 minutes.
- Avoid heavy foods and drinks before activity. Refrain from consuming solid foods and heavy beverages, such as milkshakes or fruit juice, for at least two hours before practice or competition to allow adequate time for digestion.
- Refuel after activity. Replenish fluids and eat a balanced meal or snack as soon as possible after practice or a sporting event. Refueling is especially important during tournaments or other events with multiple games.
Maintaining healthy eating habits every day is just as important as fueling before and after exercise. A well-balanced diet that includes lean proteins, carbohydrates and healthy fats helps muscles recover from strenuous physical activity, supports overall health and prepares the body for the next practice or competition. For more information about proper nutrition for young athletes, consult a primary care provider or sports nutritionist
