10 Powerhouse Foods for the Young Athlete’s Diet

10 Powerhouse Food for the Young Athlete's Diet

The Young Athlete’s Diet

The mystery behind what should be included in the young athlete’s diet is never-ending, partly because miracle foods are constantly surfacing, while other foods fall from grace. When it comes to what to include in your young athlete’s diet, it’s important to consider the nutritional requirements for growth and development, as well as for athletic performance.

It’s no mystery that many children and teens are missing out on important nutrients like calcium, vitamin D, fiber and potassium. Skipping breakfast, snacking on nutrient-poor foods, or using weight control measures like diets not only curtail nutrient intake, they can impair athletic performance.

To complicate matters, the young athlete’s diet also depends on several other things that aren’t necessarily food-related. For one, the timing and regularity of eating throughout the day helps the athlete ensure his appetite is covered and his total nutritional requirements are met.

Secondly, the balance of nutrients can be particularly useful for ongoing muscle building and efficient recovery. 

While fueling the young athlete involves several details, one thing is certain: food choice matters. I’m not suggesting you have to be 100% organic or free from any unhealthy foods, but athletes do need to be well-balanced in nutrition. 

Certain foods are powerhouse additions to the young athlete’s diet. If you can begin to work some of these foods into your athlete’s eating plan, you can rest-assured you are incorporating more useful nutrition for training and performance.

10 Powerhouse Food for the Young Athlete's Diet

10 Foods to Include in the Young Athlete’s Diet


All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top yogurt or cereal, or just grab a handful on the way to practice.

My son is allergic to tree nuts, so he slips in a small package of peanuts into his gym bag for a quick and tasty snack.


Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E. Eat them like you would nuts. They are a great substitute if your athlete is allergic to nuts

Ready-to-eat cereal (cold cereal)

Cereal is fortified with nutrients such as folic acid, iron, calcium, and vitamins A and E, making them a good source of nutrients.

Have it for breakfast, snack, or dinner in a pinch, but beware of choosing cereal with too much sugar. Cereals with less than 8 or 9 grams of sugar per serving are best.

Want to know what I think are the 17 best cold cereal options for kids? Read this and be sure to download my handy chart!

100% orange juice

Increasingly, you can find calcium and vitamin D- fortified OJ, and it’s a good source of folic acid and vitamin C, too. Don’t guzzle it though! 

Kids aged 7-18 years should keep a cap on juice — no more than one cup (8 ounces) per day, according to the American Academy of Pediatrics (AAP).

Orange juice can be a significant source of calories when more than a cup is consumed daily.

Learn how to properly fuel the young athlete with my new sports nutrition program! [or click the photo below]

Eat Like a Champion is a sports nutrition program for young athletes and their parents to learn how to fuel the growing body for a competitive edge.


Magical indeed! Full of fiber, protein, iron, zinc and magnesium—find ways to fit beans into your weekly (or daily) diet.

Roast them for a crunchy snack, top a salad, layer into a burrito, or throw them in with diced tomatoes for a hearty pasta dish.


Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Mix cheese into casseroles, pasta and layer it in sandwiches.

Cheese is full of calcium, potassium, and protein.


Yogurt is a good source of calcium, vitamin D, potassium and protein. Go for Greek varieties if you are looking for extra protein from whole foods (though most young athletes don’t need large amounts of protein in their diet).

Eat yogurt as part of a meal, a snack, or dessert.


Milk or soy milk

Dairy milk is a natural source of calcium, potassium, and protein, and is fortified with vitamin D. These nutrients are present in all milk with the variation on caloric content reflecting the amount of fat contained in the milk.

Some teen athletes choose to drink whole milk because they struggle to meet their nutritional and caloric needs during the day, especially when they’re in a growing season.

If you’re not sure which milk — whole milk, low fat or skim milk– would be most appropriate for your athlete, I’ve done the research for you and have summarized the pros and cons for you in this article about whole milk

If soy milk is your go-to, make sure it is fortified with calcium and vitamin D and shake the carton so the minerals don’t settle to the bottom.

Many athletes use flavored milk (chocolate milk) after an intense workout to help their muscles recover. The combination of carbs and protein helps muscle repair begin and be replenished with energy in the form of glycogen.

Dark green leafy vegetables

Dark green leafy veggies like kale, spinach and collard greens offer iron and calcium. Pair these with foods that are high in vitamin C, such as red peppers, tomatoes or citrus fruit, or serve them with meat to maximize the absorption of iron.

Orange fruits and vegetables

Loaded with vitamins C, E, A, and potassium, these help your immune system stay healthy. Healthy athletes stay strong and able to play!

Tell me, is your athlete’s diet full of these foods?

If feeding your athlete is a challenge, I’ve got several resources for you:

My book, Eat Like a Champion

My online program: Eat Like a Champion (tailored for the athlete and parent)

Fast & Healthy Dinner Recipes for Young Athletes

Click to Get New Snack Ideas for Your Athlete!




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  1. I was really impressed by the picture of meat and veggies, but stopped reading when you got to cereal. Cereal for athletes? I’m sure you’ve heard talk that the boxes are usually healthier than the cereal. Not saying much. Besides if a food needs that much fortification to be “healthy,” why bother?

    1. Hi Jennifer, I respect your viewpoint on not considering cereal a healthy option for athletes, however, I take a different viewpoint. Many young athletes are on the go, need shelf-stable fuel, and like cereal as a quick pre-training option. No one food makes or breaks a growing athlete — it’s the total balance of food over time.