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



Parents invest in training, coaching, and equipment but one scientifically proven factor is often overlooked... micronutrients. These are the vitamins and minerals that support energy production, bone growth, immune function, and recovery.

What Science Says About Micronutrients and Performance?

Micronutrients are involved in almost every key process in the body. They help convert food into energy, support muscle contraction, repair tissues, and regulate immune function.

In simple terms, they act like “helpers” that allow the body to function properly during and after exercise. When intake is insufficient, performance can decline even if training and calorie intake are adequate. Research consistently shows that adequate vitamin and mineral intake is essential for maintaining health and supporting athletic performance [1].

Why Young Athletes Are at Risk?

Young athletes are in a unique stage of life. They are not only training, but also growing. This increases the body’s demand for nutrients, particularly those involved in growth and development.

At the same time, training increases nutrient use and loss through sweat and recovery processes. This combination means youth athletes are more likely to experience micronutrient shortfalls, with iron, calcium, and vitamin D being the most commonly reported deficiencies [2,3].

These nutrients are especially important because they directly influence energy levels, bone strength, and long-term health.

Key Micronutrients Backed by Research

Iron — Oxygen Delivery and Energy Production

Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen around the body. Oxygen is required for energy production, especially during endurance activities.

When iron levels are low, oxygen delivery to muscles is reduced. This can lead to fatigue, reduced stamina, and slower recovery between training sessions. Iron deficiency is one of the most common nutritional issues in adolescent athletes and can significantly affect performance if not addressed [4].

Good sources include lean red meat, fortified cereals, spinach, and legumes. Pairing iron rich foods with vitamin C can improve absorption.

Calcium and Vitamin D — Bone Development and Strength

Calcium provides the structural component of bones, while vitamin D supports the absorption and regulation of calcium in the body.

During adolescence, bone development is at its peak. If intake is insufficient, bone mineralisation may be reduced, which can increase the risk of stress fractures and long term bone issues, particularly in high impact sports [2,5].

Adequate intake during these years is important not only for current performance but also for long term skeletal health.

Sources include dairy products, fortified plant milks, eggs, and sunlight exposure for vitamin D synthesis.

Magnesium — Muscle Function and Recovery

Magnesium plays a role in over 300 biochemical reactions in the body, including those involved in muscle contraction, relaxation, and energy production.

It helps regulate how muscles contract and recover. Low magnesium levels may contribute to muscle fatigue, cramps, and reduced efficiency during exercise. It also plays a role in sleep quality, which is a key part of recovery [1].

Good sources include nuts, seeds, whole grains, and leafy green vegetables.

B Vitamins — Energy Metabolism

B vitamins are essential for energy production. They act as cofactors in the metabolic pathways that convert carbohydrates, fats, and protein into usable energy.

Without sufficient B vitamins, the body becomes less efficient at producing energy, which can lead to earlier fatigue during exercise and slower recovery afterwards [6].

They are found in whole grains, eggs, lean meats, and legumes.

Antioxidants — Managing Exercise Stress

Exercise naturally increases the production of reactive oxygen species, which can cause oxidative stress if not balanced by antioxidant systems.

Antioxidants such as vitamin C, vitamin E, and zinc help neutralise this stress, supporting recovery and reducing cellular damage. This is particularly important for athletes who train frequently or at high intensity, as excessive oxidative stress can impair recovery and immune function [7].

Sources include fruits, vegetables, nuts, and seeds.

What the Evidence Does Not Support

There is a common belief that supplements can improve performance. However, research does not support this in athletes who already meet their micronutrient needs through diet.

In fact, unnecessary supplementation can sometimes lead to excessive intake, which may have negative health effects. The current consensus is clear: a well balanced diet should come first, with supplements only considered when a deficiency is confirmed [8].

Practical Evidence Based Tips for Parents

The most effective approach is consistency rather than perfection. A varied diet that includes different food groups will naturally provide most micronutrients.

Focusing on nutrient rich foods across meals helps support both training and recovery. Particular attention should be given to nutrients commonly low in young athletes, especially iron, calcium, and vitamin D.

If there are concerns about energy levels, recovery, or frequent illness, it may be appropriate to seek professional advice and assess nutrient status before considering supplementation [8].

Final Takeaway

Micronutrients may not be as visible as training plans or equipment, but their impact is fundamental.

They influence how well the body produces energy, builds strength, and recovers from training. For young athletes, ensuring adequate intake supports not only performance but also healthy growth and long term development.

Training builds the athlete. Nutrition sustains the results.

Making It Work Day to Day

Getting a full range of micronutrients consistently isn't always straightforward, especially for young athletes who are training regularly, growing fast, and often selective about what they'll actually eat.

If you have any concerns about your young athlete's energy levels, recovery, or how their diet is measuring up, speaking to a qualified nutritionist is always the best first step. Tam offers 1-2-1 sessions specifically for young athletes and their families 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] Desbrow, B., et al. (2021). Vitamins and minerals for athletes: An updated review. Sports Medicine. https://doi.org/10.1007/s40279-021-01501-0

[2] Close, G. L., et al. (2019). Nutrition for the young athlete. British Journal of Sports Medicine, 53(2), 121–128. https://doi.org/10.1136/bjsports-2018-099104

[3] Silva, M. R. G., et al. (2024). Micronutrient status in adolescent athletes: A systematic review. Nutrients, 16(16), 2803. https://doi.org/10.3390/nu16162803

[4] Sim, M., et al. (2023). Iron deficiency in athletes: Implications for performance. Nutrients, 15(17), 2792. https://doi.org/10.3390/nu15172792

[5] Larson-Meyer, D. E., & Willis, K. S. (2021). Vitamin D and calcium in athletes. Journal of Sports Medicine. https://doi.org/10.1155/2021/888888

[6] Academy of Nutrition and Dietetics, Dietitians of Canada, American College of Sports Medicine. Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics.

[7] Peake, J. M., et al. (2022). Antioxidants and exercise induced oxidative stress. Journal of Sports Sciences. https://doi.org/10.1080/02640414.2022

[8] Thomas, D. T., et al. (2016). Position of the Academy: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. https://doi.org/10.1016/j.jand.2015.12.006