Eat Like an Athlete: The Simple Nutrition Guide Every Young Player Should Follow
Strength Made Simple Blog – Young Athlete Edition
If you’re a young athlete who wants to get faster, stronger, and stand out in your sport… training hard is only half the battle.
The other half?
Eating like an athlete.
And no — that doesn’t mean supplements, complicated diets, or eating like a bodybuilder.
At Strength Made Simple, we coach loads of young rugby players, footballers, netballers, and multi-sport teens in Bedford — and almost all of them struggle with one thing:
👉 Fuel.
They’re training like athletes but eating like… well, teenagers.
The right nutrition can transform a young athlete’s performance, recovery, energy, and progress. Here’s exactly what they need to know.
🍽️ 1. You Need More Fuel Than You Think
Young athletes are growing AND training hard — two things that demand energy.
When you under-fuel, you get:
❌ Low energy
❌ Slower progress
❌ Higher injury risk
❌ Poor recovery
❌ Mood swings
❌ Decreased strength and speed
When you fuel well, you get:
✅ Better performance
✅ Better strength gains
✅ More muscle
✅ Faster recovery
✅ Fewer injuries
✅ Better focus in school AND sport
If you feel tired or “flat” during sessions, this is probably why.
💪 2. Protein = Your Secret Weapon
Protein helps you grow, get stronger, recover faster, and stay injury-free.
Young athletes should aim for a protein source at every meal:
Eggs
Chicken
Turkey
Fish
Beef
Greek yoghurt
Cottage cheese
Beans & lentils
Protein shakes (totally safe for teens — it’s just food!)
Simple rule:
👉 One palm-sized portion of protein each meal.
🍚 3. Carbs Are Not the Enemy
Carbs are your main fuel source for sprints, jumps, tackles, and long training sessions.
Good choices include:
Rice
Potatoes
Pasta
Wholegrain bread
Fruit
Oats
Before training: fruit + carbs
After training: carbs + protein
You don’t need to avoid carbs — you need to use them properly.
🥦 4. Micronutrients Matter Too
Your muscles need protein.
Your energy needs carbs.
Your health needs vitamins and minerals.
Young athletes should eat:
At least 2 servings of fruit daily
A big handful of veg at lunch & dinner
A different colour every day
This boosts immune function and reduces illness — perfect during heavy training blocks.
💧 5. Hydration = Performance
A 2% drop in hydration can cause:
Slower sprint times
Reduced strength
Poor concentration
Earlier fatigue
Most young athletes turn up to training already dehydrated — especially after school.
Targets:
👉 2–3 litres of water per day
👉 Another 500ml around training
Skip the fizzy drinks and energy drinks — water, juice diluted with water, and electrolyte tablets on hot days is plenty.
🥤 6. Snacks Make or Break Performance
Most teens live on toast, crisps, and Monster.
Swap those for smart snacks:
Fruit + yoghurt
Protein bar
Cheese sticks
Beef jerky
PB & banana
Smoothie with whey + oats + berries
These help keep energy stable, improve training sessions, and boost recovery.
🛌 7. Recovery Starts in the Kitchen
You don’t grow during training — you grow after it.
The post-training meal is the most important one of the day:
👉 Protein + carbs within 1–2 hours after training
Examples:
Chicken & rice
Eggs & toast
Wrap with meat + salad
Whey shake + banana
This reduces soreness and helps muscles rebuild stronger.
🧠 The Big Message: Eat Like You Want to Play
If you want to:
Make the squad
Hit harder
Run faster
Jump higher
Stay injury-free
Recover quicker
Perform consistently
…then nutrition isn’t optional.
It’s part of your training.
Young athletes who eat well outperform those who don’t — every single time.
👊 Want to Become the Strongest, Fittest Version of Yourself?
At Strength Made Simple, we help young athletes build the strength, fitness, and nutrition habits they need to excel in their sport.
Whether you’re aiming for academy rugby, first team football, or just want to be faster and more confident — we can help.
👉 Book a free consultation and let’s build your athletic future the right way.