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Sports Nutrition - Fruits, Walnuts

Nutrition Guide for Young Athletes


Fueling Excellence: Comprehensive Nutrition and Recovery Strategies for Young Athletes

Tip Top Nutrition Guide for Young Athletes:

Introduction to Nutrition for Young Athletes:

  • Fueling young athletes requires planning and knowledge.

  • Balanced nutrition for training, growth, and maturation.

  • Even reducing fast food consumption can have a positive impact.

Nutrition Guide for Everyday Athletes:

   - Choose Less-Processed Carbs:

  • Opt for foods with shorter ingredient lists.

  • Preferred carb sources: oatmeal, rice, pasta, potatoes, and breads.


Prioritize Protein:

  • Protein supports growth and muscle repair.

  • Include protein at each meal and most snacks.

  • Examples: eggs, yogurt, deli meats, tuna, protein-packed dinners.


Time Fat Intake:

  • High-fat foods should be consumed with ample time before competition.

  • Fatty foods slow digestion and provide sustained energy.

  • Recommended sources: avocados, beef, eggs, nuts, fish.


Food Safety:

  • Store snacks properly to prevent food poisoning.

  • Keep perishable items refrigerated or in coolers.


Stay Hydrated:

  • Begin hydration early in the day.

  • Drink water leading up to the game.

  • Hydrate during the game and after to replenish fluids.


Strategic Eating Timing:

  •  Allow 2-3 hours for digestion before a main athletic event.

  •  Consume light snacks 30 minutes to an hour before.


Include Milk:

  •  Whole milk provides hydration and essential nutrients.

  •  Contains protein, calcium, and potassium for bone health.


Game Day Nutrition Plan:

  - **Pre-Game Breakfast:

  •  Have a family breakfast about 3 hours before the event.

  •  Example: Grilled potatoes, scrambled eggs, berries, juice or milk.


Lunch for Energy:

  •  Lunch is crucial for after-school athletes.

  •  Balanced lunch idea: Turkey-bacon-avocado sandwich, fruits, veggies, peanut butter.


Stay Hydrated During the Game:

  •  Small, frequent water intake is essential.

  •  Water and hydrating foods like grapes, watermelon, and yogurt.


Post-Practice Snack:

  •   Prepare snacks for hungry athletes returning from practice.

  •   Options: Fresh fruit, trail mix, yogurt, boiled eggs, smoothies.


Balanced Post-Game Dinner:

  •   Include all food groups – protein, grains, veggies, fruits, dairy.

  •   Dinner ideas: Grilled meat, baked potatoes, veggies, fruit, milk.


 Additional Protein Options:

  •   If needed, add protein powder or cottage cheese as an after-dinner snack.



  • The Tip Top coaches aim to support your family's well-being.

  • Reach out to coaches for more nutrition guidance.

Tip Top Recovery Guide for Young Athletes:

Recovery is a crucial aspect of an athlete's training regimen. Here are some up-to-date tips to aid young athletes in recovering effectively from sporting events and intense workouts:


1. Hydration: Proper hydration is essential for recovery. Drink water before, during, and after your activity to replace lost fluids and help flush out toxins.


2. Nutrition:

  •  Post-Event Nutrition: Consume a balanced meal within 30 minutes to 2 hours after exercise. Include carbohydrates to replenish glycogen stores, protein to support muscle repair, and healthy fats.

  •  Hydrating Foods: Include water-rich fruits and vegetables to aid hydration and provide essential vitamins and minerals.

  •  Protein Intake: Spread protein intake throughout the day to support ongoing muscle recovery.


3. Rest and Sleep:

  •  Quality Sleep: Aim for 7-9 hours of quality sleep each night to aid in muscle repair, hormone production, and overall recovery.

  •  Napping**: Short naps (20-30 minutes) can help recharge your energy levels without interfering with nighttime sleep.


4. Active Recovery:

  •  Low-Intensity Exercise: Engage in light activities like walking, cycling, or yoga to improve circulation, reduce muscle stiffness, and promote recovery.

  •  Foam Rolling and Stretching: These activities can help release muscle tension and improve flexibility.


5. Cold and Heat Therapy:

  •  Ice Baths: After intense activities, consider cold water immersion to reduce inflammation and muscle soreness.

  •  Heat Therapy: Apply heat to relax muscles and improve blood flow before stretching or engaging in light activity.

6. Compression Garments:

  •  Compression Clothing: Graduated compression garments can aid circulation and potentially reduce muscle soreness.


7. Professional Support:

  •  Physical Therapy: Consider working with a physical therapist for personalized recovery strategies and injury prevention.

  •  Massage: Regular massages can help alleviate muscle tension and improve blood flow.


8. Mental Well-being:

  •  Stress Reduction: Engage in relaxation techniques such as meditation, deep breathing, or mindfulness to manage stress and aid recovery.

  •  Positive Mindset: Cultivate a positive attitude toward recovery, focusing on the progress you're making.


9. Listen to Your Body:

  •  Rest Days: Incorporate regular rest days into your training routine to allow your body to recover fully.

  •  Adjust Intensity: Modify your training intensity and volume based on how your body feels.


10. Hygiene and Injury Prevention:

  •   Hygiene Practice: Shower and change out of sweaty clothes promptly to prevent bacterial and fungal infections.

  •   Dynamic Warm-ups: Prioritize proper warm-up routines before workouts to reduce the risk of injury.

11. Supplements (Under Professional Guidance):

  •   Consultation: If considering supplements, consult with a healthcare professional to ensure they are safe and appropriate for your needs.


Remember, recovery is a personalized process, and what works for one person might not work for another. Listen to your body, be patient with yourself, and adjust as needed to optimize your recovery and performance. If you have any underlying health conditions or concerns, it's always a good idea to consult with a healthcare professional or a certified athletic trainer. 

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