By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here



For many young athletes, comfort and confidence are just as important as skill and training. As girls move through puberty, their bodies change, and so do their athletic needs. One area that is often overlooked is breast support. Wearing a well fitted sports bra can make a huge difference to performance, comfort, and long term health.



Why a Sports Bra Matters

Research shows that up to 70% of women and girls wear the wrong bra size, leading to discomfort, restricted movement, and even reduced participation in sport [1]. During puberty, breast growth can cause pain, embarrassment, or self consciousness, which may discourage girls from staying active [2].

A properly fitted sports bra provides essential support by reducing breast movement, which can minimise pain and improve performance. Studies from the University of Portsmouth found that unsupported breasts can move up to 15 centimetres during running, which can cause discomfort and skin strain [3]. In short, the right sports bra is not a luxury, it is essential equipment for female athletes.



Choosing the Right Sports Bra

Not all sports bras are created equal. When choosing one for a youth athlete, consider the following factors:

A good rule of thumb is to test the fit by jumping or running on the spot. If there is noticeable bounce, the support level is not right.



Types of Sports Bras

There are three main types of sports bras, each designed for different body types and activities:

1.        Compression bras: Hold the breasts close to the chest. Great for smaller busts and lower impact sports.

2.        Encapsulation bras: Have individual cups for each breast. Ideal for larger busts or high impact activities.

3.        Combination bras: Offer both compression and encapsulation for maximum support [8].

For youth athletes who are still growing, combination bras with adjustable straps are often the best option because they adapt to body changes over time.

Supporting Confidence and Participation

The emotional side of this topic is just as important as the physical one. Research from UK Coaching found that many girls drop out of sport during puberty due to embarrassment about their changing bodies or lack of suitable kit [9]. Coaches and parents can help by:

·      Normalising conversations about sports bras and comfort

·      Providing private changing spaces

·      Ensuring training kit includes appropriate support

·      Offering guidance on where to buy or how to fit a sports bra

Creating an open, supportive environment helps girls feel confident and capable both on and off the field.

When to Replace a Sports Bra

Even the best sports bra will not last forever. Elastic fibres stretch and lose support with regular washing and wear. Most experts recommend replacing sports bras every 6-12 months if used frequently [10]. Signs it is time to replace include:

·      The band rides up or feels loose

·      Fabric is stretched or damaged

·      Straps no longer hold firmly

·      Visible wear or fading

·      A supportive bra should feel snug, not tight, and should allow athletes to breathe easily while providing secure support.

Final Thoughts

A sports bra is more than just an undergarment, it is part of an athlete’s performance kit. For young female athletes, wearing the right bra promotes comfort, reduces injury risk, and builds body confidence. By ensuring every athlete has access to the right support, we can help more girls stay active, confident, and empowered in sport.


By Performance Nutritionist, Tamara Walker book a 1-2-1 with Tam here

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.

References

1.        Research Group in Breast Health, University of Portsmouth. (2022). Sports bra fitting and breast health awareness.

2.        UK Coaching. (2023). Coaching girls through puberty: Supporting physical and emotional changes.

3.        Scurr, J., White, J., & Hedger, W. (2011). The influence of breast support on the kinematics of the breast during running. Journal of Sports Sciences, 29(1), 55–61.

4.        The Telegraph. (2024, March 21). Keys to finding the perfect sports bra.

5.        Keep Your Boots On. (2023). Sports Bra Fitting Guide 2.0.

6.        Training Peaks. (2023). Find your perfect sports bra.

7.        Runner’s World UK. (2022). Sports bras: The ultimate guide.

8.        Ladies Gaelic Football Association. (2024). Female Athlete Toolkit.

9.        UK Coaching. (2024). Keeping girls in sport: Confidence and kit considerations.

10.  The Runner Beans. (2023). A girl’s guide to sports bras.