Optimising performance nutrition for adolescent athletes🔋
Key areas for youth athlete development and performance.
Optimizing Performance Nutrition for Adolescent Athletes: A Review of Dietary Needs, Risks, and Practical Strategies
Study Details
This new review paper summarised the latest evidence on sports nutrition for adolescent athletes 📚
Here are the key findings ⬇️
Key Findings
Energy 🔥
🍽️ ≥45 kcal/kg FFM/day (optimal)
⚠️ <30 kcal/kg FFM/day (risk for LEA)
🔥 RMR = 11.1 × body mass (kg) + 8.4 × height (cm) − (340 for males / 537 for females)
🏃 PAL range: 1.75–2.05
Carbohydrates 🍞
🥖 6–10 g/kg/day (based on training intensity)
⏱️ Post-exercise: 1.0–1.2 g/kg every 2 h for 4–6 h
Protein 🍗
🥩 1.4–2.0 g/kg/day
🍳 20–40 g per meal every 3–4 h
💪 Post-exercise: 0.25–0.30 g/kg
🥤 Supplements only if whole food is insufficient; choose third-party tested products
Fat 🥑
🥜 20–35% of total energy
🧈 Saturated fat <10%
🚫 Avoid trans fats
Hydration 💧
🥤 2.0–2.4 L/day baseline
🏃 During activity: +90–240 mL every 20 min
💦 Post-exercise: 480–600 mL per pound lost
Iron 🩸
👦 11 mg/day (males 13–18 yrs)
🧒 15 mg/day (females 13–18 yrs)
✅ Ferritin ≥30 µg/L = adequate (>15 yrs)
🔍 Screen athletes with fatigue or low endurance
💊 60–120 mg elemental iron/day if deficient
🍊 Take in morning with vitamin C
🚫 Avoid with coffee or meals
Calcium 🦴
🥛 1300 mg/day (14–18 yrs)
🥣 Include dairy or fortified plant-based foods in meals/snacks
Vitamin D ☀️
💊 600–800 IU/day (15–20 µg)
🩸 Serum 25(OH)D ≥30 ng/mL optimal
🌥️ Supplementation may be needed (low sun exposure / limited diet)
Creatine ⚡
🏋️ May be considered for athletes in structured training
👨⚕️ Should be supervised
Omega-3 (EPA/DHA) 🐟
🔄 May support recovery
🔥 Reduce inflammation
🧠 Protect brain health
Energy Drinks 🚫
⚠️ Not recommended
😴 Risks: excessive caffeine, sleep disturbance, cardiovascular effects
Reference
https://pubmed.ncbi.nlm.nih.gov/40944181/
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪