Fueling Mistakes That Are Holding Your Athlete Back
Nutrition is one of the most powerful tools a young athlete has, but it’s often misunderstood or pushed aside. With busy school days, packed practice schedules, and constant pressure to perform, it’s easy to fall into eating patterns that seem convenient or harmless but end up working against energy, focus, and recovery. Most young athletes aren’t underfueling on purpose, they simply haven’t been taught how to meet the demands their sport and growing body require.
This isn’t about eating perfectly or following rigid rules. It’s about learning how to fuel in a way that supports performance, builds confidence, and helps athletes feel good in both body and mind. In this blog, we’ll walk through four of the most common nutrition mistakes youth athletes make - why they matter, and how to fix them with simple, sustainable shifts. These changes can make all the difference in how athletes show up; in sport, in school, and in life.
Mistake #1: Skipping Breakfast or Under Fueling Before Activity
Many young athletes skip breakfast - often unintentionally - due to early morning practices, low morning appetite, or a belief that their body can simply “make it through” without fuel. A 2024 narrative review by Raleigh and colleagues found that 38% of elite athletes consistently avoided breakfast prior to training, citing performance beliefs that aren’t always backed by science. Breakfast is defined as any meal consumed within the first two hours of waking that provides an appropriate amount of energy. When consistently missed, this window of nutrition can become a lost opportunity to support key physiological systems, such as and not limited to blood sugar regulation, cognitive function, muscle repair, and overall energy production. While research shows that skipping breakfast may not negatively impact performance if an athlete is still meeting their overall nutrient needs throughout the day, this is rarely the case in youth populations. The reality is: most young athletes are in a state of energy deficit without even realizing it. This early underfueling habit, especially when paired with multiple training sessions or school-day mental demands, can leave the body depleted before the day even begins.
What many don’t realize is that breakfast isn’t just about the morning, it sets the tone for the body’s entire metabolic rhythm. Studies from the International Society of Sports Nutrition emphasize that youth athletes rely heavily on carbohydrates to preserve muscle glycogen and maintain training intensity. When those energy stores are not replenished through consistent meals, especially before or after training, the body is forced to break down tissue for fuel; impacting performance, recovery, and long-term development. Even small pre-training meals, like a smoothie, banana with nut butter, or a slice of toast with eggs, can offer enough carbohydrates and protein to improve muscle preservation, mood, and focus. The bigger issue isn’t the absence of breakfast alone—it’s the missed opportunity to support a growing body that’s trying to do hard things. Learning to respond to internal hunger cues, rather than override them, is a skill that helps athletes develop greater independence, confidence, and sustainability in the way they fuel both sport and life.
Mistake #2: Over Reliance on Processed Convenience Foods
One of the most common and overlooked mistakes young athletes make is relying too heavily on processed convenience foods to meet their energy needs. It’s understandable that families are busy, athletes are on the go, and pre-packaged snacks are marketed as “fuel” or “performance-friendly.” But many of these options are lacking in the nutrients youth athletes need most: complex carbohydrates, quality protein, fiber, healthy fats, and essential micronutrients. While these foods can absolutely fit into an overall balanced diet, problems arise when they become the primary source of fuel, day after day. Highly processed foods, especially those high in added sugars, seed oils, and artificial additives, may cause sharp spikes and crashes in blood sugar, increase inflammation, and leave the athlete feeling depleted shortly after eating. For developing bodies, the consistent absence of whole food nutrients can impact recovery, mood, digestion, and overall performance.
What makes this mistake especially important to address is that it’s not just about physical outcomes, it’s also about building a foundation of nutritional awareness and self-trust. Many young athletes don’t yet know how to identify foods that truly support their energy, focus, and recovery. Without guidance, they begin to normalize the crash they feel after a sugary bar or the sluggishness that follows fast food. Real, whole foods, like eggs, fruit, oats, rice, potatoes, nuts, and minimally processed proteins, don’t have to be complicated or time-consuming. In fact, they’re often more satisfying and cost-effective in the long run. Teaching athletes how to make simple swaps, like choosing fruit and trail mix over chips, or pairing crackers with turkey and cheese instead of reaching for just a granola bar, gives them tools to build stronger, more resilient bodies. It’s about creating habits they can carry into every season of life.
Mistake #3: Ignoring Hydration Needs
Hydration is one of the most underrated aspects of athletic performance, especially for young athletes. Many don’t realize that even a small drop in hydration status, just 1–2% of body weight lost through sweat, can impair endurance, slow reaction time, and increase the risk of overheating and injury. Yet it’s common for athletes to go through practices, games, or even full school days without drinking enough water. According to registered dietitian Heather Mangieri, consistent daily hydration, not just chugging water before or after training, is essential to support the body’s natural cooling system, circulation, digestion, and cognitive focus. For athletes who are still growing, staying hydrated also helps with nutrient delivery and recovery between training sessions. While sports drinks may be helpful in specific high-intensity or long-duration training scenarios, they’re often overused. Most young athletes can meet their hydration needs with water (not tap water) and a balanced intake of sodium and potassium-rich foods like fruits, vegetables, and whole grains.
What’s especially important to understand is that ignoring hydration needs isn’t just about skipping water, it’s about missing a chance to support the body’s ability to perform and protect itself. The Canadian Pediatric Society notes that sports drinks are often marketed as necessary for all athletes, but in most youth sports scenarios, their sugar content outweighs their benefits. Overconsumption can contribute to unnecessary calorie intake and dental erosion, especially when used outside of intense or extended training. Energy drinks, often confused with sports drinks, pose even greater risks due to their high caffeine and stimulant content; which can lead to elevated heart rate, sleep disturbances, and even more severe health effects in younger populations. Hydration needs to be a daily priority, not a reactive fix. Teaching young athletes to monitor their fluid intake, recognize thirst and dehydration cues, and hydrate consistently throughout the day builds habits that will carry into their later playing years.
Mistake #4: No Recovery Nutrition Post-Training
Many youth athletes are missing one of the most critical windows for supporting their bodies: recovery nutrition. After training or games, their muscles are in a state of breakdown, glycogen stores are depleted, and the body is working hard to begin repairing and rebuilding. Without proper fuel shortly after activity, this process is delayed, which can lead to prolonged soreness, fatigue, and slower strength and endurance gains over time. Research from Nationwide Children’s Hospital recommends a combination of carbohydrates and protein within 15 to 60 minutes post-exercise to optimize glycogen replenishment and muscle repair. Even among adults, studies show that delayed or insufficient refueling can impact muscle protein synthesis and increase the risk of overuse injuries. For youth athletes who are still growing, this need is even greater.
Recovery nutrition doesn’t need to be overcomplicated or expensive. In fact, some of the most effective refueling options are simple and accessible: smoothies with fruit and Greek yogurt, nut butter on whole grain toast, eggs and rice, or even chocolate milk. The key is making sure they’re getting a blend of fast-digesting carbohydrates to restore energy and quality protein to rebuild tissue. When athletes skip this step, whether from lack of appetite, time, or awareness, they miss a chance to help their bodies bounce back stronger. Establishing a recovery routine early teaches them to value their body, take responsibility for their performance, and build long-term habits that support both health and confidence in sport.
Nutrition doesn’t have to be perfect to be powerful, but it does need to be intentional. Whether it’s skipping breakfast, underfueling during the day, leaning too hard on processed foods, forgetting hydration, or neglecting recovery; these mistakes are common, especially in youth sports. But they’re also fixable. When young athletes learn to fuel consistently, listen to their bodies, and understand the why behind their habits, they build more than just physical strength; they build confidence, independence, and long-term resilience. It’s not about quick fixes, it’s about sustainable routines that support performance, growth, and life beyond sport.
If you found this helpful, keep an eye out for our upcoming seminars, team workshops, or just reach out to talk more. We’re here to support athletes, parents, and coaches with tools that make fueling feel clear, doable, and empowering.
Citations
Blanton, C. (2024, December 12). Undereating in athletes: Recognizing the risks and finding balance. Equip Health. https://equip.health/articles/food-and-fitness/undereating-in-athletes
Kerksick, C. M., Arent, S., Schoenfeld, B. J., et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. doi:10.1186/s12970-017-0189-4. PMID: 29177221; PMCID: PMC5707490.
Kerksick, C. M., Wilborn, C. D., Roberts, M. D., et al. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14(1), 33.
Mangieri, H. (2018, July). Healthy hydration for young athletes. National Athletic Trainers’ Association. Available from: https://www.nata.org/sites/default/files/healthy-hydration-for-young-athletes.pdf
Nationwide Children’s Hospital. Fueling and hydrating before, during and after exercise. Available from: https://www.nationwidechildrens.org/specialties/sports-medicine/sports-medicine-articles/fueling-and-hydrating-before-during-and-after-exercise
Pound, C. M., Blair, B.; Canadian Paediatric Society, Nutrition and Gastroenterology Committee. (2017). Energy and sports drinks in children and adolescents. Paediatrics & Child Health, 22(7), 406–410. doi: 10.1093/pch/pxx132. PMID: 29491725; PMCID: PMC5823002.
Rodriguez, N. R., DiMarco, N. M., Langley, S. (2009). American College of Sports Medicine position stand: Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 41(3), 709–731. doi: 10.1249/MSS.0b013e31890eb86. PMID: 19225360.
Stratton, M. T., Holden, S. L., Davis, R., Massengale, A. T. (2025, January 15). The impact of breakfast consumption or omission on exercise performance and adaptations: A narrative review. Nutrients, 17(2), 300. doi: 10.3390/nu17020300. PMID: 39861430; PMCID: PMC11767684.
Thomas, D. T., Erdman, K. A., Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. doi: 10.1016/j.jand.2015.12.006. PMID: 26920240.
