The Young Athlete’s Nutrition Guide

Product Description

You can’t out-train a chronic energy deficit. Fuel the work. Grow the athlete.

Youth athlete nutrition is different from adult nutrition — because a teenage athlete’s body is simultaneously fuelling training and fuelling its own construction. The nutritional decisions made between 13 and 18 build the bones, muscles, and metabolic habits that determine athletic potential for the next two decades.

The Young Athlete’s Nutrition Guide is the complete, practical nutritional framework for youth athletes, their parents, and their coaches — built on the evidence from youth sports nutrition research and designed to work in the real world of teenage eating.

—

What’s Inside

9 chapters. 58+ pages. Real-world youth athlete nutrition.

Chapter 1 — How Much Should a Young Athlete Eat? Caloric needs during growth and training. How to estimate energy requirements. Warning signs of inadequate intake. Why under-fuelling is the most common nutritional error in youth sport.

Chapter 2 — Protein: Building the Athletic Body. Protein requirements for youth athletes (higher than sedentary peers). The best protein sources by cost and accessibility. Protein timing across the day. Vegetarian and vegan athlete considerations.

Chapter 3 — Carbohydrates: Fuelling Training and Growth. Why carbohydrates are the youth athlete’s primary training fuel. Daily carbohydrate targets by training intensity. Carbohydrate quality. The critical pre- and post-training timing windows.

Chapter 4 — Fats, Micronutrients, and Bone Health. The adolescent bone density window and why it matters for life. Calcium and Vitamin D targets. Iron — the most common performance-limiting deficiency. Omega-3 and brain development.

Chapter 5 — Pre- and Post-Training Nutrition. Exactly what to eat and when around training sessions. The chocolate milk solution. Competition day nutrition protocol.

Chapter 6 — Hydration for Young Athletes. Daily hydration targets. Hydration during training. The urine colour guide. Youth athletes and heat illness.

Chapter 7 — Eating as a Teenager: Real-World Strategies. Navigating the school canteen. Eating well on a budget. Social eating without anxiety. Meal prep in 30 minutes per week.

Chapter 8 — Weight, Body Image, and Healthy Eating. Building a positive food relationship. Warning signs of disordered eating. What parents and coaches should (and shouldn’t) say about food and bodies.

Chapter 9 — Supplements: What Works, What Doesn’t, What’s Dangerous. The evidence on Vitamin D, protein powder, creatine, iron, and the products youth athletes should avoid entirely.

Appendices — Sample meal plans; quick snack guide; protein content table; nutrition tracking templates; 4-week implementation plan

—

What You Get

✓ 58+ page PDF — immediate download ✓ 9 chapters covering all aspects of youth athlete nutrition ✓ Complete meal plans for heavy training and rest days ✓ Budget-friendly food lists and meal prep guides ✓ Supplement safety guide for youth athletes ✓ Eating disorder awareness section for parents and coaches ✓ 4-week nutrition habit implementation plan ✓ Guide 2 of 5 in the Youth Athlete Series

—

For informational purposes only. Consult a registered dietitian for personalised advice. If you are concerned about disordered eating, contact a qualified professional. National Alliance for Eating Disorders helpline: 1-866-662-1235.