Evidence-led. Parent-reassuring. Built for real youth sport.
Youth athletes have uniquely high energy demands
Youth athletes are not simply “small adults.”
They are growing, developing, studying, and training at the same time — all drawing from the same energy supply.
The International Olympic Committee (IOC) and Sport New Zealand both emphasise that adolescent athletes have additional energy requirements to support:
- Growth and maturation (bone, muscle, brain)
- Training and competition
- Cognitive demands such as school, learning, and concentration
(IOC Consensus Statement on Youth Athletic Development, Mountjoy et al., 2015; Sport NZ Balance is Better Framework)
When total energy intake does not meet these combined demands, the body must prioritise. Over time, this can affect training quality, recovery, concentration, mood, and enjoyment of sport.
Underfueling is common — and often invisible
Underfueling in youth sport rarely looks dramatic.
It more often appears as:
- Early fatigue or fading late in sessions
- Reduced decision-making and skill execution
- Lower training intensity across weeks
- Poor recovery between sessions
The IOC identifies low energy availability as a key risk factor for impaired performance, recovery, and health when athletes consistently fail to meet energy demands (IOC Sports Nutrition Consensus, Burke et al., 2011).
Importantly, this can occur even in motivated, talented athletes — effort cannot compensate for insufficient fuel.
Carbohydrates are the primary fuel for sport and the brain
For moderate- to high-intensity sports, carbohydrates are the body’s preferred fuel source.
Major sports nutrition bodies consistently state that carbohydrates:
- Supply energy for muscular work
- Maintain blood glucose for brain function
- Support decision-making and skill execution under fatigue
(IOC Nutrition for Athletes; ACSM / Academy of Nutrition and Dietetics Joint Position Statement, 2016)
Fats can contribute to energy supply during lower-intensity or steady-state endurance exercise, and the body has a large capacity to store and use fat. However, fat cannot be converted to usable energy quickly enough to meet the demands of high-intensity efforts, repeated sprints, or late-game decision-making, where carbohydrate availability becomes critical.
Protein is essential for growth and recovery, but it is not the primary fuel during exercise. Each macronutrient has a distinct role, and performance depends on having the right fuel available at the right time.
Timing matters as much as total intake
Sports nutrition research is clear: when fuel is consumed matters.
The IOC and ACSM highlight that:
- Carbohydrate availability before and during activity influences fatigue and performance
- Missed fueling opportunities cannot always be “made up later”
- Consistent access supports higher training quality and adaptation
(IOC Sports Nutrition Consensus, 2011; ACSM Position Stand, 2016)
This is particularly relevant for youth athletes because:
- Carbohydrate (glycogen) stores are limited
- Long gaps between meals are common due to school schedules
- Training and competition often occur after cognitively demanding school days
Our FYA Pre-Game / Training Nutrition Guide reflects these principles by emphasising carbohydrate-focused fueling in the hours and minutes leading into activity
Halftime and mid-session fueling supports performance
During sustained or high-intensity sport, youth athletes can significantly reduce available carbohydrate stores within the first half of play.
Evidence-based practice shows that fast-digesting carbohydrate during breaks can help:
- Maintain blood glucose
- Delay fatigue
- Support speed, focus, and reaction time in later stages
(AIS Sports Foods Guidance; IOC Sports Nutrition Consensus)
Our FYA Halftime Fuel Guide applies this research in a youth-appropriate way, recommending simple, familiar, carbohydrate options that are easy to consume and digest under game conditions
Hydration and fuel access are part of performance
Hydration supports:
- Thermoregulation
- Cardiovascular function
- Endurance and concentration
Young athletes may not reliably recognise thirst, yet they can lose significant fluid during training and competition (ACSM Position Stand on Exercise and Fluid Replacement).
When hydration and fuel are not easily accessible, performance and focus can decline — even when fitness and preparation are good.
(AIS Sports Drink Guidance; IOC Sports Nutrition Consensus)
Reliance on memory or others creates inconsistency
In youth sport, fueling often depends on:
- Coaches’ schedules
- Sideline breaks
- Team snacks
- What happens to be available
While well-intended, this approach is inconsistent. Sport NZ and the IOC increasingly emphasise systems and routines that reduce reliance on memory or circumstance and increase consistency of healthy behaviours (Sport NZ Balance is Better; IOC Youth Athlete Development Guidance).
Supporting the whole athlete: sport, school, life
Nutrition for youth athletes is not just about performance.
Adequate fueling supports:
- Healthy physical development
- Cognitive performance and focus at school
- Mood regulation and resilience
- Recovery and long-term participation in sport
The IOC consistently stresses that youth sport should support overall development, not compromise it (IOC Consensus Statement on Youth Athletic Development, 2015).
Our commitment to evidence-based practice
All guidance provided by FYA is informed by:
- Dr. Katie Schofield.
- Recognised sports nutrition organisations
- National sport development frameworks
- Practical experience working with youth athletes and families
We prioritise honest, conservative, evidence-based information that supports long-term athlete wellbeing.
Disclaimer
This information is intended for general education purposes only and does not replace personalised advice from a qualified health professional or sports dietitian.
