Fueling a growing athlete is far simpler than it sounds: real food, enough of it, around activity. Concepts over numbers — whole foods, protein, plenty of plants, water, and not much of the ultra-processed stuff.
The habit is the win, not the macros.
The key thing at these ages: kids are growing and training at the same time, so they need enough energy — under-fueling quietly stalls both. Food comes first; supplements are rarely needed for kids. A normal balanced plate and good hydration beat any "performance" product.
And keep it joyful. A kid's plate should never become a numbers game or a source of anxiety — food stays normal, family-shared, and calm, the same way the car ride home stays warm. The relationship with food is part of what we're building.
How it shows up
- Eat around activity: something before, refuel after.
- Hydration is the cheapest performance gain there is.
- Build the habit and the relationship; skip the obsession.