They’re Practicing Hard… But Are They Eating Enough?
October is when many sports and dance seasons really start to ramp up. More practices, rehearsals, competitions, and training means young athletes may also encounter more pressure around performance, food, weight, and appearance, making this an important time for parents to pay attention to both nutrition and the messages surrounding it.
Sports can be an incredible part of childhood. But when the focus shifts more heavily toward performance, body size, weight, or appearance, the environment can become more complicated.
As a dietitian, one of the things I want parents to understand is that eating disorders aren’t the only concern when children are involved in competitive sports. Under-fueling can affect a young athlete’s health and performance even when an eating disorder isn’t present.
Young athletes need to fuel growth and athletic performance
A child or teenager is using energy for much more than practice. Their body is juggling supporting growth, brain development, bone health, hormones, muscle repair, school, social interactions, daily activity, and exercise, all at the same time.
When training increases but food intake doesn’t, an athlete can experience low energy availability (LEA), meaning there isn’t enough energy left over after exercise to properly support the body’s other functions. This can happen intentionally through food restriction, but it can also happen unintentionally simply because a busy athlete isn’t eating enough to keep up with their fueling needs.
Over time, inadequate fueling can affect things like concentration, recovery, immune function, bone health, menstrual function, growth, and overall athletic performance. That’s why we don’t want young athletes thinking about food as something they need to “cut back on” in order to perform better.
What should nutrition for young athletes/dancers look like?
Sports nutrition doesn’t have to be complicated. For most young athletes, the foundation should be consistent meals and snacks throughout the day. Here’s an example:
Before practice or competition: Carbohydrates are an important source of fuel for activity. Depending on timing and appetite, pairing a carbohydrate with protein or fat can provide a more satisfying snack. Here are some examples: banana (carb) + peanut butter (fat & protein), granola or bar (carb) + yogurt (fat & protein), toast (carb) + egg (protein & fat), cereal (carb) + whole milk (protein & fat), or a smoothie (fruits/veg for carbs & yogurt/milk/protein powder for protein/fats).
After activity: Aim for carbohydrates + protein + fluids to replenish energy and support recovery. Here are some examples: a turkey sandwich + fruit, chicken + pasta, a quesadilla + fruit, or yogurt + granola + berries.
During activity: Plain water is generally appropriate for shorter practices. Longer or particularly demanding sessions or practices may require additional carbohydrates and electrolytes.
And remember: a young athlete’s nutrition needs are specific to them. Age, their growth stage, training schedule, sport type, duration and intensity of activity, and the environment they’re training in all matter. A dietitian that is well-versed in pediatric sports nutrition (like me!) can help determine what is appropriate for your particular athlete.
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Nurturing a positive body image also matters
Some sports and activities, including dance, gymnastics, diving, endurance sports, and weight-class sports, can place more emphasis on body size, shape, or weight. The latest research identifies these pressures, along with dieting, pressure to change weight, and perfectionism, as factors that can increase vulnerability to disordered eating.
This doesn’t mean that participating in these sports causes eating disorders. It means the environment around the athlete matters.
Parents can help by shifting the conversation away from appearance and toward what the body can do and what it needs.
As a parent, you can support your child’s nutrition by modeling language that cultivates a healthy relationship with food. Try mentioning things like:
“Let’s get you some food before practice so you have energy for a great practice.”
“Your body needs recovery food after a long rehearsal.”
“What can we pack so you have enough to eat during competition day?”
“Your body is working hard. Let’s make sure we’re giving it what it needs.”
The goal isn’t to avoid talking about nutrition. It’s to talk about nutrition as a way of caring for an athlete’s body, not controlling its size.
Quick RD Tips: What can you do as a parent during this busy season?
Make nutrition part of the schedule: If practice overlaps with dinner, plan a balanced snack beforehand and have food ready afterward. Don’t let a busy training schedule accidentally turn into a missed meal schedule.
Keep food neutral: Avoid labeling foods as “good”, “bad”, “clean”, or something that needs to be earned or compensated for.
Don’t put your child on a diet without professional guidance: Children and adolescents have changing energy and nutrient needs as they grow. Concerns about weight in young athletes should always be addressed with their healthcare provider, with the focus of supporting healthy growth rather than achieving a specific weight.
Remember that eating disorders can affect anyone: They can occur across genders, sports, competitive levels, body sizes, and ages. An athlete does not have to “look underweight” to have a struggling relationship with food or body image or have negative health experiences.
If you notice consistent concerns around food, exercise, body image, or changes in your athlete such as frequent injuries, menstrual changes, unusual fatigue, or other signs that something isn’t right, it’s worth bringing those concerns to your child’s pediatrician and a qualified eating-disorder or sports nutrition professional.
The goal is to help your child become an athlete who is nourished, healthy, confident, and able to enjoy the sport they love for years to come.