Guide for families

Fuel, sleep, train: a guide for athlete families

What to eat and drink, how much to sleep and what to say about supplements, by age. Every point comes from pediatric and sports nutrition sources, listed at the end.

General information, not medical advice. Ask your pediatrician or a registered dietitian about your child. This guide names no brands or products.

The three legs of an athlete

Think of an athlete as standing on three legs. The first is training: the sport itself and working out. The second is fuel: what they eat and drink. The third is sleep and recovery. Most young athletes put nearly all their effort into the first leg.

Our founders coach high school athletes. In their experience, the gap between average and top athletes at the next level is less about who trains hardest and more about who fuels and recovers well.

Sleep is the leg most often left short. College athletes in season sleep about 6.3 hours a night on average, against the 8 recommended for them27. Habits built at home now carry forward.

At a glance, by age

Ages 6 to 9

Sleep
9 to 12 hours17
Calcium
800 mg a day to age 8, then 1,300 mg16
Snacks
A light practice of an hour or less may need no extra snack1
Drinks
Water and milk2

Ages 10 to 13

Sleep
9 to 12 hours, then 8 to 10 from 1317
Calcium
1,300 mg a day16
Iron
About 8 mg a day22
Appetite
Rises around 10 in girls and 12 in boys, ahead of the growth spurt13

Ages 14 to 18

Sleep
8 to 10 hours17
Calcium
1,300 mg a day16
Iron
15 mg for girls, 11 mg for boys22
Protein
About 46 g for girls and 52 g for boys, a little more for athletes23

Everyday eating for active kids

  • Eat about every 3 hours. It keeps blood sugar steady and stops overeating at meals1.
  • Carbohydrates are the main fuel. At least half of a teen athlete's energy should come from them: breads, cereals, pasta, rice, fruit, vegetables, beans and yogurt15.
  • Put some protein in each meal and snack. The body builds muscle best when protein is spread through the day23.
  • More protein alone does not build muscle. Training does14. From 11 to 14, about half a gram per pound of body weight a day is enough14.
  • Key vitamins and minerals come from a varied diet: calcium, vitamin D, B vitamins, iron, zinc and magnesium1.
  • If your family is vegetarian, a registered dietitian can help plan enough protein4.

Before and after practice and games

Before

  • 3 to 4 hours before: a small meal of mostly carbohydrates with some protein. Keep it low in fiber and fat, which can upset the stomach1.
  • For a morning event, a family breakfast about 3 hours ahead works, such as potatoes, eggs, fruit and milk21.
  • 30 to 60 minutes before: a small snack if needed, such as a granola bar21.
  • 2 to 3 hours before, drink water: about 8 to 10 ounces for a 70 pound child, 12 to 20 ounces for a teen. Add 6 to 8 ounces right before1.

During

  • A few gulps (3 to 4 ounces) every 15 minutes1.

After

  • Within 30 to 60 minutes, replace fluids and have a snack with carbohydrates and protein. Chocolate milk is a good example1.
  • Sports dietitians sum up recovery as refuel (carbohydrates), rebuild (protein), rehydrate (fluids) and rest (sleep)26.
  • Recovery is all day. Every meal in the next day or two helps refill the energy stored in muscles26.
  • Have snacks ready for when kids get home hungry from a hard practice21.

Hydration: water, sports drinks and heat

  • Water and milk are all the drinks kids need day to day2.
  • For activity under an hour, water is enough. For activity over 1 to 2 hours, or in very hot weather, a sports drink can replace carbohydrates and salts1,2.
  • Outside of that, sports drinks count as sugary drinks to limit2. Drinking them often raises the risk of overweight3.
  • Sports drinks and energy drinks are very different products. Energy drinks are not for kids (see Supplements below)1,3.

In the heat

  • Drink more than usual and do not wait until thirsty20.
  • Wear loose, light colored clothing, and practice early or late when it is cooler20.
  • Muscle cramps can be an early sign of heat illness. An athlete who feels faint or weak should stop, get to a cool place and get medical care20.

Game day and tournament days

  • Tryouts, tournaments and overlapping sports need more energy than usual1.
  • Between games, refuel within 30 to 60 minutes. Pair a carbohydrate with a protein, like crackers with peanut butter1.
  • Pack snacks that travel: dried fruit and nuts, hard boiled eggs, unsweetened applesauce1.
  • Keep sipping through the day, about half a cup every 15 minutes while playing, and more after21.
  • After the last game, a real meal: lean meat, chicken or fish with carbohydrates21.

Sleep and recovery

Sleep is when the body recovers from training. Growing athletes need plenty of it10. Short sleep slows reaction time, hurts decisions, raises injury risk and slows healing27.

How much

  • Ages 6 to 12: 9 to 12 hours in every 24. Ages 13 to 18: 8 to 10 hours17,18. The AAP supports these numbers12.
  • The night before a game, aim for 8 to 10 hours8.
  • Only about 1 in 4 students gets enough sleep on school nights19.

Screens

  • Keep TVs, computers, tablets and phones out of the bedroom. Turn screens off at least an hour before bed12.
  • Dim the lights in the evening. Bright light at night pushes sleep later19,27.

Early practices and school

  • The AAP recommends middle and high schools start no earlier than 8:30 AM19.
  • With an early practice, move bedtime earlier rather than cutting sleep. Keep the same bedtime and wake time, weekends included19,27.
  • Avoid caffeine for at least six hours before bed27.

Naps

  • A short daytime nap can help a tired athlete perform. Skip naps if your child has trouble falling asleep at night27.

Recovery days

  • Plan 1 to 2 days of rest every week and at least 2 to 3 months off a year, which can be split into 1 month blocks10.
  • Keep weekly training hours below your child's age in years10.

Signs of overtraining

  • Performance drops because training outpaces recovery, often with lasting tiredness, poor sleep and mood changes11.
  • Burnout: the sport stops being fun or feeling like an accomplishment10.
  • In girls, missed periods10.

Growth spurts

  • Appetite jumps around age 10 in girls and 12 in boys, just before the growth spurt of puberty13.
  • Teen boys average about 2,800 calories a day and girls about 2,200. Active teens need more13.
  • Teens build up to 90% of their bone mass by age 1824. Most bone strength is built during puberty9.
  • A hungry teen in a growth spurt needs more food, not less. Too little food can stall growth and development9.

Iron and calcium for female athletes

Iron

  • Girls lose iron with their periods, so they are at higher risk of running low22. Girls also tend to eat less than boys and are more likely to fall short on minerals13.
  • Girls 14 to 18 need about 15 mg a day22.
  • Low iron can show up as tiredness, shortness of breath, frequent infections, pale skin or flat workouts. It can also show no signs22.
  • Iron comes from meat, poultry, seafood, beans, nuts and enriched grains. Eat plant sources with vitamin C to absorb more22.
  • Use an iron supplement only with a doctor's supervision22.

Calcium and vitamin D

  • From 9 to 18, kids need 1,300 mg of calcium a day, the most of any age16.
  • Good sources: milk, yogurt, cheese, calcium fortified orange juice or soy milk, firm tofu, canned salmon with bones and cooked collards16.
  • Eating enough, with calcium and vitamin D, helps bones recover9. Restrictive eating often runs low in both24.

Supplements: what teens ask about

High school athletes ask about these all the time. Here is what pediatric and sports authorities say for anyone under 18. The short answer: food first6,25.

Protein powder

Most teen athletes do not need it23. Young athletes who eat a balanced diet do not need protein supplements and would not benefit from them4. A serving of protein at each meal and snack covers it23.

Creatine

Not recommended under 18. The American Academy of Pediatrics and the American College of Sports Medicine both advise against it7. It does not appear to add benefit during puberty4. Side effects can include weight gain, dizziness, nausea, vomiting and diarrhea6. Teens gain muscle naturally with training, recovery, food and sleep6.

Pre workouts

Not recommended. Many carry 150 to 350 mg of caffeine per serving. High doses can cause a racing heart, jitters, anxiety and poor sleep. Taking the powder dry can cause choking, breathing trouble and heart problems8. A better pre workout: a carbohydrate meal 3 to 4 hours before, a snack an hour before, enough fluids and a good night's sleep8.

Energy drinks

Not for kids or teens. The caffeine and other stimulants in energy drinks have no place in the diet of children and adolescents3. Caffeine from powders, pills or several energy drinks can be dangerous. Take extra care if your child takes ADHD medicine4.

Vitamins and everything else

Most athletes get enough nutrients from a balanced diet25. For most young athletes, supplements add little beyond what puberty, good food and good training already give5. If a medical need comes up, such as low iron or calcium, your pediatrician may recommend a supplement16,22.

Why the caution

  • Supplements are not approved by the FDA before they are sold. There is no assurance of purity, safety or effectiveness4,25.
  • Studies find high rates of contamination, and many products do not contain what the label says4,5.
  • A contaminated product can hold a banned substance that costs a college athlete a season of eligibility25.
  • Red flags on a label: energizer, fat burner, metabolic booster, proprietary blend, testosterone booster25.

If a doctor or dietitian ever advises a supplement, choose a product certified by an independent third party tester. That checks the label matches what is inside. It does not prove the product is safe or works, and it lowers risk without removing it28,25.

Warning signs worth a doctor's visit

Under fueling has a name: relative energy deficiency in sport, or RED-S. It happens when an athlete does not eat enough to cover training, growth and daily life. It can affect any athlete, boys included9,24. See your pediatrician if you notice:

  • A drop in performance, stamina or strength9.
  • Repeated injuries, stress fractures or broken bones9.
  • Weight loss, poor sleep or mood changes9,24.
  • In girls, periods that stop or come more than three months apart. Some irregularity is normal in the first year or two9.
  • In boys, delayed puberty or little body or facial hair9.
  • Signs of disordered eating, now or in the past9,10.
  • Lasting tiredness or the sport no longer being fun11,10.

If something does not feel right, trust your instincts and talk with your child's doctor9.

Sources

  1. 1.American Academy of Pediatrics, HealthyChildren.org. Sports Nutrition for Busy Families and Busy Lifestyles. Accessed October 30, 2026.
  2. 2.American Academy of Pediatrics, HealthyChildren.org. Choose Water for Healthy Hydration. Accessed October 30, 2026.
  3. 3.American Academy of Pediatrics. Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate? (clinical report, Pediatrics, 2011). Accessed October 30, 2026.
  4. 4.American Academy of Pediatrics, HealthyChildren.org. Performance-Enhancing Sports Supplements: Information for Parents. Accessed October 30, 2026.
  5. 5.American Academy of Pediatrics. Use of Performance-Enhancing Substances (clinical report, Pediatrics, 2016). Accessed October 30, 2026.
  6. 6.American Academy of Pediatrics, HealthyChildren.org. My 15-year-old wants to take creatine for sports performance. Is creatine safe for teen athletes? Accessed October 30, 2026.
  7. 7.American Academy of Pediatrics, via ScienceDaily. Health food stores recommend teens try performance supplement not recommended under 18 (AAP news release, 2015). Accessed October 30, 2026.
  8. 8.American Academy of Pediatrics, HealthyChildren.org. My 16-year-old started using a supplement before working out and says that dry scooping makes it work better. Is this true? Accessed October 30, 2026.
  9. 9.American Academy of Pediatrics, HealthyChildren.org. RED-S in Young Athletes: A Parent's Guide to Relative Energy Deficiency in Sport. Accessed October 30, 2026.
  10. 10.American Academy of Pediatrics, HealthyChildren.org. Burnout in Young Athletes: How to Keep the Fun in Sports. Accessed October 30, 2026.
  11. 11.American Academy of Pediatrics, HealthyChildren.org. AAP Calls Out Causes of Overuse Injuries and Burnout in Youth Sports. Accessed October 30, 2026.
  12. 12.American Academy of Pediatrics, HealthyChildren.org. Healthy Sleep Habits: How Many Hours Does Your Child Need? Accessed October 30, 2026.
  13. 13.American Academy of Pediatrics, HealthyChildren.org. A Teenager's Nutritional Needs. Accessed October 30, 2026.
  14. 14.American Academy of Pediatrics, HealthyChildren.org. Protein for the Teen Athlete. Accessed October 30, 2026.
  15. 15.American Academy of Pediatrics, HealthyChildren.org. Carbohydrates for Energy. Accessed October 30, 2026.
  16. 16.American Academy of Pediatrics, HealthyChildren.org. Calcium: The Bone Builder Kids and Teens Need. Accessed October 30, 2026.
  17. 17.American Academy of Sleep Medicine. Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children (Journal of Clinical Sleep Medicine, 2016). Accessed October 30, 2026.
  18. 18.Centers for Disease Control and Prevention. About Sleep. Accessed October 30, 2026.
  19. 19.Centers for Disease Control and Prevention. Sleep and Health (Healthy Schools). Accessed October 30, 2026.
  20. 20.Centers for Disease Control and Prevention. Heat and Athletes. Accessed October 30, 2026.
  21. 21.Academy of Nutrition and Dietetics, eatright.org. Gameday Nutrition Tips for Young Athletes. Accessed October 30, 2026.
  22. 22.Academy of Nutrition and Dietetics, eatright.org. Give Your Teen's Iron a Boost. Accessed October 30, 2026.
  23. 23.Academy of Nutrition and Dietetics, eatright.org. How Teen Athletes Can Build Muscles with Protein. Accessed October 30, 2026.
  24. 24.Academy of Nutrition and Dietetics, eatright.org. Preventing Relative Energy Deficiency in Young Athletes. Accessed October 30, 2026.
  25. 25.NCAA Sport Science Institute. Understanding Dietary Supplements (fact sheet). Accessed October 30, 2026.
  26. 26.NCAA Sport Science Institute. Fueling for Recovery (fact sheet, written by sports dietitians). Accessed October 30, 2026.
  27. 27.NCAA Sport Science Institute. Sleep and Wellness for Collegiate Athletes (fact sheet). Accessed October 30, 2026.
  28. 28.Operation Supplement Safety, Uniformed Services University. Why Is Third-Party Certification Important for Dietary Supplements? Accessed October 30, 2026.

General information, not medical advice. Ask your pediatrician or a registered dietitian about your child.