Got a youth athlete? Then you know how challenging it can be to help them fuel well. From hectic schedules and picky eating tendencies to constant misinformation about what’s “healthy,” it’s easy to feel overwhelmed—and you’re not alone.
At McDaniel Nutrition Therapy, registered dietitians Jennifer McDaniel, MS, RDN, LD and Abigail Frech, MS, RDN, CSSD, LD have advanced training in sports nutrition at the master’s level. We enjoy working closely with young athletes and their families to help athletes get a strong head start on how nutrition supports performance, growth, and long-term well-being.
Through individual consultations, team presentations, and education for parents and coaches, our approach emphasizes evidence-based fueling, without unnecessary restriction, fear, or food rules.
A Common Challenge in Youth Sports: Underfueling
One of the most common issues we see in youth athletes, especially those in endurance sports like cross-country, swimming, gymnastics, and soccer, is not eating enough. This is rarely intentional!
Busy schedules, limited eating windows, lack of nutrition education, and hunger cues that don’t always match energy demands can leave young athletes underfueled. Over time, this can lead to:
- Low energy availability (LEA), where the body does not have enough energy to support basic physiological needs
- Poor recovery and increased fatigue
- Inadequate carbohydrate intake (the body’s primary fuel source for sport)
- Increased injury risk and stalled performance
Below are three of the most common nutrition myths in youth sports, as well as what the science actually tells us.
Myth #1: “If they’re tired, they just need more sleep.”
Sleep is essential, especially for growing athletes. Teen athletes are often overscheduled and under-rested, and sometimes performance improves simply by reducing commitments and allowing more rest.
However, fatigue isn’t only a sleep issue.Inadequate fueling is one of the most overlooked contributors to low energy, poor recovery, and mood changes in young athletes. Because hunger cues don’t always keep up with training demands, athletes may need to eat intentionally, not just reactively.
What to look for:
- Total energy intake: Are meals and snacks consistent throughout the day?
- Missed eating windows: Are there long gaps between meals due to school, practice, or activities?
- Pre-bed snacks: For active teens, a balanced bedtime snack (such as cereal with milk, yogurt with granola, or a peanut butter sandwich) can support recovery and energy balance.
A note on iron:
Iron status is especially important for endurance athletes. While traditional clinical cutoffs for iron deficiency are often low (e.g., ferritin <15 ng/mL), newer research suggests that ferritin levels below ~45–50 ng/mL may already impair performance, energy, and mood in high-demand athletes.
Ferritin values in the 30–45 ng/mL range should not be dismissed as “normal” for youth endurance athletes, they warrant further evaluation and nutrition support. Be proactive and ask your pediatrician to check!
Bottom line: Sleep matters, but fueling is the other half of the energy equation.
Myth #2: “Missing a menstrual cycle is just part of being an athlete.”
This myth is both common and potentially dangerous.
A regular menstrual cycle is a key indicator of health, not something to shake off as…well she’s really active!
Important facts:
- Menstruation typically begins between ages 12–13
- If cycles have not started by age 15, or if cycles start and then stop, this is a red flag
- Irregular or absent cycles often indicate low energy availability
Low energy availability reduces estrogen production, which directly affects bone health, increasing the risk of stress fractures and long-term bone loss.
This issue is part of a broader condition known as Relative Energy Deficiency in Sport (RED-S), which affects athletes of all genders. Unfortunately, menstrual disruption is sometimes “treated” with hormonal birth control, which can mask symptoms without addressing the underlying cause, inadequate fueling.
If a young athlete is missing periods, the appropriate next step is a comprehensive evaluation with a pediatrician and a sports dietitian, not simply prescribing birth control.
Myth #3: “Processed foods don’t belong in a young athlete’s diet.”
In sports nutrition, all foods DO fit.
Convenience foods such as crackers, granola bars, toaster pastries, or sports drinks are often criticized, but in the context of training, they can be extremely useful. These foods provide quick-digesting carbohydrates that are easy on the stomach and effective before, during, or after practice.
Whole foods like fruit, yogurt, and balanced meals are important, demonizing processed foods can backfire. Restrictive messaging increases stress around eating and may contribute to underfueling.
Athletes thrive on variety:
- Nutrient-dense meals most of the time
- Convenient, fun foods when they support training and recovery
This balanced approach supports both performance and a healthy, flexible relationship with food.
Supporting Young Athletes Beyond the Myths
Parents, coaches, and athletes all want the same thing: kids who are strong, healthy, confident, and happy in sport.
That requires:
- Adequate energy intake
- Consistent fueling throughout the day
- Balanced recovery
- Nutrition guidance rooted in evidence, not trends or social media myths
Youth athletes are constantly exposed to conflicting nutrition advice online. Working with qualified sports dietitians helps ensure that guidance supports growth, performance, and long-term health.
Work With a Sports Dietitian
At McDaniel Nutrition Therapy, Jennifer McDaniel, MS, RDN, LD and Abigail Frech, MS, RDN, LD, CSSD specialize in working with youth and adolescent athletes. Their shared expertise in sports nutrition allows them to support athletes across a wide range of sports while helping families foster positive, sustainable relationships with food and body.
Whether through individual nutrition counseling or team education, their goal is to help athletes fuel well, now and for the long run.