Common Nutrition Mistakes Young Athletes Make

Proper nutrition is essential for young athletes to fuel performance, support recovery, and promote long-term health. In fact, peak bodies such as Sports Dietitians Australia stress that fuelling the body well is just as important as the training itself. Yet many young athletes fall into common nutrition traps that can quietly drain energy levels, strength, and endurance, and even raise the risk of injury.

Below are five of the biggest nutrition mistakes young athletes make, why they matter, and simple, practical ways to fix each one.

1. Not eating enough to support training

Many young athletes underestimate how much fuel their growing, active bodies actually need. Between intense training schedules, school, part-time work, and social commitments, energy demands are high, and it’s easy to fall short without realising it. Consistently under-eating can lead to fatigue, poor recovery, slower progress, and an increased risk of injury and illness.

The fix: Make sure each meal includes a balance of carbohydrates (fuel), protein (muscle repair), and healthy fats (long-lasting energy). Snack regularly across the day to keep energy topped up rather than relying on two or three large meals. Aim for around six eating occasions per day: breakfast, morning tea, lunch, afternoon tea, dinner, and a dessert or supper. On heavier training days, add extra snacks to match the higher workload.

2. Poor timing of meals and snacks

When you eat can matter almost as much as what you eat. Skipping meals or eating a large meal too close to training can leave athletes flat, light-headed, or dealing with digestive discomfort mid-session. Getting the timing right helps sustain energy and kick-starts recovery.

The fix:

• Pre-training (~3-4 hours before): A balanced meal rich in carbohydrates with some protein, such as a chicken and salad wrap.
• Pre-training (~30-60 mins before): A snack with easily digested (simple) carbohydrates that’s low in fibre and fat, such as a muesli bar or a banana.
• Post-training (within 30-60 minutes): A snack combining protein and carbohydrates to kick-start recovery, such as chocolate milk or a tuna and cheese sandwich.

3. Not knowing the difference between “performance foods” and “health foods”

Many young athletes assume every meal and snack should be as nutrient-dense as possible. In reality, some foods are better suited to fuelling performance than to meeting daily nutrient needs. Whole, nutrient-dense foods are the foundation of good health, but certain lower-nutrient foods, such as white bread or lollies, can be genuinely useful for quick energy right before or during training and competition.

The fix:

• Health foods (e.g. wholegrains, lean proteins, fruit, and vegetables) should make up the majority of the diet at main meals to support long-term health and recovery.
• Performance foods (e.g. white bread, pretzels, jam sandwiches, or sports drinks) are great around training, when fast-digesting carbohydrates are needed for immediate energy.

The key is knowing when to use each type: prioritise nutrient-dense options away from training, and reach for simple carbohydrate sources before and during exercise. The table below shows how the two work together.

4. Not drinking enough water

Hydration is just as important as food when it comes to performance. Even mild dehydration can trigger early fatigue, poor concentration, cramping, and slower recovery, and young athletes often don’t notice it until performance has already dropped.

The fix:

• Drink water consistently throughout the day, not just at training.
• Keep a drink bottle on hand at school and during every session.
• Check urine colour, aiming for a pale, straw-yellow colour.
• Add electrolytes when training in hot conditions or for sessions longer than 60 minutes.

5. Avoiding carbohydrates

There’s a common misconception that carbohydrates should be restricted, but carbs are the body’s main energy source for training and competition. Without enough, athletes may feel sluggish, struggle with endurance, and recover poorly. For higher-intensity or endurance events, strategies like carbohydrate loading can make a real difference to performance.

The fix: Include quality carbohydrate sources at each meal, such as wholegrain bread, pasta, rice, oats, potatoes, and fruit. Adjust the amount to match training load: more on heavy training and competition days, and slightly less on rest days.

Final Takeaways

Good nutrition is one of the biggest game-changers for young athletes. By avoiding these common mistakes and making a few simple adjustments, you can lift energy levels, improve recovery, and perform at your best, session after session. Small, consistent habits almost always beat short-term overhauls.

Need help with a personalised plan? Our Coast Sport dietitians specialise in youth sports nutrition and can help you fuel smarter. You can also read our guide on the best protein for young athletes for more practical tips.