By BSc Hons Nutrition Student, As an athlete, your body needs a lot of energy. Not just to play your sport, but to grow, recover and stay healthy. This energy comes from food. Think of your body like a car: it won’t be able to drive very far or well if it doesn’t have enough fuel. The same happens with your body if you don’t eat enough to match your activity levels.
As a teenage girl, fuelling properly is even more critical because your body is still growing. You're building stronger muscles, bones, and organs. Studies have shown that athletes who eat a less nutritious diet are at higher risk of injuries [1]. Plus, hormones like oestrogen and progesterone – the leading players in your menstrual cycle, bone and muscle health, and even your brain health – rely heavily on having enough available energy.
When you don’t fuel enough, you put your body at risk of several things:
Low energy availability (LEA): Your body doesn't have enough energy left over after exercise to keep normal functions running smoothly (like hormone production, bone growth, and brain health). Research has shown that because of how much they need to fuel, endurance athletes are at a higher risk of LEA [2].
Period problems: Missing periods (a condition called amenorrhea) is often a key sign that your body isn’t getting enough fuel, you are overtraining, or a mix of both.
Higher injury risk: Under-fuelled athletes are more prone to stress fractures, muscle strains, and slower recovery times.
Slower progress: Without proper nutrition, you can hit a plateau in strength, endurance, and speed gains.
REDs (Relative Energy Deficiency in Sport): A more serious condition that can impact nearly every system in your body — from your bones to your digestion to your mental health.
Why is it important to eat enough?
Eating enough isn’t just about having energy for your next game or training session — it’s about optimising your performance and protecting your health for now and the future.
How to Make Sure You’re Fueling Properly
Eating well to support your training doesn’t necessarily mean following a strict diet. It means eating enough, eating regularly, and making wise choices most of the time.
1. Eat Regularly Throughout the Day
Skipping meals = skipping fuel. Studies have shown that athletes who eat more frequently and around their training are likelier to feel more energised throughout the day and improve performance [3]. Aim to eat every 3–4 hours: breakfast, lunch, dinner, with snacks in between (and always dessert!). Your body needs a steady stream of energy.
Examples of good snacks:
1. Toast with peanut butter and banana
2. YSN NUTRI-TEEN Oat Energy Bars
3. Apple or banana with nut butter
4. Carrots and hummus
5. A handful of nuts
2. Include All the Key Nutrients
Carbohydrates (like oats, bread, rice, fruit) are your primary source of quick energy don't skip them!
Proteins (like chicken, eggs, salmon, and Greek yoghurt) are essential for muscle repair and recovery.
Fats (like avocados, peanut butter, nuts) help support your hormone health (remember oestrogen and progesterone!) and long-term energy.
Vitamins and minerals (from colourful fruits and vegetables) support your bones, immune system, and recovery. Supplements like YSN Supergreens are a great way to ensure you get all the necessary vitamins and minerals to fuel your days.
Tip: Get a source of carbs, protein, and healthy fats at every meal to keep you full and energised. Studies have shown that prioritising balanced meals can help with sleep and performance [4]
3. Prioritise Recovery Nutrition
After an intense session, you may not feel hungry. Studies have shown that athletes who do not eat after training because of a suppressed appetite struggle to meet their energy needs [5]. After training, your muscles need energy to rebuild stronger. Make sure to have a recovery snack within 30–60 minutes post-exercise, even if you aren’t hungry.
Good recovery options:
1. YSN Nutri-TEEN shake and a banana.
2. Yoghurt with fruit and honey.
3. Eggs with toast.
4. Listen to Your Body (Not Diet Trends)
Hunger is not the enemy. It is a healthy and very important sign that your body needs energy.
Listen to it and trust it. Also, be wary of social media advice promoting low-calorie diets or ‘clean eating’ fads, which often don’t meet athletes' needs. It may be hard not to compare yourself to your friends who might not eat as much as you, but remember that everyone’s needs are different, and what your friends need will be different from what you need.
5. Keep an Eye on Period Health
It may feel annoying when you have it, but your period is a really important health marker. If your period becomes irregular, lighter than usual, or stops altogether, that’s a major sign that you need more fuel [1]. Always tell a coach, parent, or health professional if this happens.
How can Youth Sport Nutrition help?
Youth Sport Nutrition products comprise of whole food ingredients that have been carefully selected to aid young athlete’s needs, taste great and add convenience to a busy schedules. The powdered formulas enable quick solubility in water or milk, to form a delicious nutrient packed shake that your youth athlete can enjoyed pre or post exercise- helping aid recovery and increase energy.
Youth Sport Nutrition always recommend to opt for whole foods first as the rule. Food powders such as NUTRI-TEEN shakes, and Oat energy bars are a nutritious way to top-up on high-quality nutrients to support parents of youth athletes faced with tight schedules.
If you want any help with designing a food-first meal plan, you can speak to our nutrition team today.
By BSc Hons Nutrition Student,
References:
[1] Onell, C., et al., (2025). Dietary habits and knee and shoulder injury incidence in adolescent
male and female handball players: the Swedish Handball Cohort. BMJ Open Sport & Exercise
Medicine, 11(1), p.e002332. Available at: https://doi.org/10.1136/bmjsem-2024-002332.
[2] Gowers, C.R. et al., (2025). Assessing the risk of low energy availability, bone mineral
density and psychological strain in endurance athletes. Journal of the International Society of
Sports Nutrition, 22(1). Available at:https://doi.org/10.1080/15502783.2025.2496448.
[3] La Bounty, P.M. et al., (2011). International Society of Sports Nutrition position stand: meal
frequency. Journal of the International Society of Sports Nutrition, 8(1). Available
at:https://doi.org/10.1186/1550-2783-8-4.
[4] Natsue Koikawa et al., (2025). The Impact of Macronutrient Intake on Sleep Quality in
Female Endurance Athletes: A Pilot Observational Cross-Sectional Study. Nutrients, [online]
17(8), pp.1368–1368. Available at:https://doi.org/10.3390/nu17081368.
[5] J. Philip Karl et al., (2021). Effects of energy balance on appetite and physiological mediators
of appetite during strenuous physical activity: secondary analysis of a randomised crossover
trial. British Journal of Nutrition, 126(10), pp.1571–1584. Av
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