Meet Kiya, a European Champion in Taekwon-Do, a four-time British Champion, and she taught herself the harmonica.

Kiya Brooks-Barlow is 14 years old, from Coventry, and has been competing in ITF Taekwon-Do since she was young, drawn into the sport by parents who both did martial arts. What started as something familiar quickly became something she was seriously good at. Now, heading into the European Championship in Italy in September, she is chasing gold.

"I really enjoyed it from the beginning," Kiya says, "especially the competitive side and the feeling of working hard towards something and then achieving it."

The Record Speaks for Itself

At 14, Kiya's list of achievements is already remarkable. She is a 2023 European Champion, a four-time British Champion, a Midlands Champion, and in 2026 added both the British and Midlands titles again. She has made the England team for the fourth consecutive year a fact she describes as her proudest achievement, above the medals themselves.

"Representing England is a really special experience, and becoming European Champion made all the hard work and training feel worthwhile."

Her coach, who has been working with Kiya at TSTUK since she began competing seriously in ITF Taekwon-Do and was one of the founding members of their Elite Squad five years ago, sees exactly what drives those results:

"Kiya is an exceptionally hardworking and dedicated student. She continually strives for improvement and is always willing to learn, develop, and take on feedback. This makes her extremely coachable. Combined with her impressive kicking ability, determination, and work ethic, she truly stands out."

What the Week Actually Looks Like

Kiya trains several times a week, competes regularly throughout the year, and has represented England internationally. Behind that is a family that has quietly organised itself around the demands of the sport.

Her mum describes what that looks like in practice:

"Competition weekends can mean early starts, travelling and making sure everything is organised beforehand. When she has represented England, that commitment becomes even greater with travelling and competing internationally. As a parent, you quickly realise that supporting an athlete isn't just about getting them to training. It's making sure they have enough energy, recover properly, get enough rest and have everything they need to perform."

Kiya is candid about the reality of balancing all of it: "I have to balance training with school and everything else, so sometimes it can be tiring, but I enjoy the challenge and always try to improve."

The Nutrition Question Every Sports Parent Asks

When a young athlete is training this frequently and competing internationally, nutrition stops being a background consideration and becomes a genuine daily challenge. Kiya's mum knew this but knowing and knowing what to do are two different things.

"My biggest question was whether we were getting Kiya's nutrition right for the amount of training she does. With school and a busy training schedule, it isn't always easy to know exactly what she should be having, when she should be having it and whether she was getting enough of the right nutrients. I didn't want nutrition to become complicated or something that added pressure."

Kiya's coach puts the stakes plainly: "The amount of training and competition Kiya undertakes at her age is significant, making good nutrition particularly important. Nutrition plays a key role not only in providing the energy required during training and competition, but also in supporting recovery and ensuring she is ready to perform at her best during the next session, even after a demanding event."

It is also worth noting, as Kiya's coach does, that in a sport like Taekwon-Do, where competition categories exist by weight, the relationship between nutrition and body composition matters. The coach is clear on this point: good nutrition should always support an athlete's performance, development, recovery, and overall wellbeing. For young athletes especially, that principle is non-negotiable.

What Changed With Youth Sport Nutrition

Before Youth Sport Nutrition, Kiya's own admission is that nutrition wasn't really on her radar: "I didn't really think about nutrition as part of my training. Now I understand more about how important it is for having enough energy, recovering properly and getting the most out of my training. It's made me more aware of what my body needs, especially around competitions."

The products she reaches for most are the NUTRI-TEEN Shake and the Multivitamin and Omega-3 Gummy Bears, used around training depending on what the day demands.

Her coach has noticed the shift: "Kiya has always had a strong physique and an impressive level of energy. However, the introduction of some dietary changes has made it easier for her to maintain her energy levels and support her training. Having convenient options, such as a quick shake when needed, also makes preparing and consuming the nutrition she needs much more manageable around her busy schedule."

For her mum, the change is less about any single product and more about confidence: "For me, one of the biggest differences has been having more confidence that we are supporting Kiya's nutrition alongside everything she is asking of her body through training and competition. Rather than constantly wondering whether we are doing the right thing, I feel like we have a better understanding of how nutrition fits alongside her training and recovery."

Advice from Kiya and her Mum

Kiya's message to any young athlete starting to think about nutrition for the first time is straightforward:

"It's definitely worth learning about because nutrition is an important part of being an athlete. It can help with your energy, performance and recovery, and it doesn't have to be complicated. Once you understand what works for you, it becomes much easier to make it part of your routine."

Her mum's advice to other sports parents is equally grounded:

"Don't be afraid to ask for help. It doesn't have to be complicated. It's about finding the right information and creating habits that fit around your child's sport and everyday life. As parents, we want to give our children every opportunity to do well, and good nutrition is another part of that support."

Italy in September

The European Championship in Italy is the immediate target. After that, Kiya has her sights on the World Championships and beyond.

"I want to keep challenging myself and see how far I can take my Taekwon-Do."

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 authors 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.