Top 5 Sports Nutrition Mistakes Young Athletes Make (and How to Fix Them)
As an Advanced Sports Dietitian based in Sydney, I work closely with dancers, gymnasts, and high-performing athletes to optimise performance, enhance recovery, and support long-term health. Whether you're a young athlete, a parent, or a coach, here are the five most common sports nutrition mistakes I see and some suggestions to get back on track.
1. Under Fuelling in Youth Sports Nutrition
This is the most widespread issue, especially among young athletes in aesthetic or weight-sensitive sports such as gymnastics, dance, and diving. Many athletes underestimate the calories and nutrients needed to train hard, keep growing, and recover effectively. Chronic under-fuelling can lead to fatigue, compromised immunity, increased injury risk, and a condition called Relative Energy Deficiency in Sport (RED-S).
Fix: Consult with a qualified Sports Dietitian to calculate personalised energy needs. Create a structured eating routine with balanced meals and snacks, timed around training sessions.
2. Skipping Breakfast Before Training or School
Skipping breakfast is a common mistake in young athletes with early morning training or tight school schedules. Without this first meal, energy levels drop, concentration suffers, and athletic performance declines.
Fix: Prioritise a simple breakfast that repairs, refuels and rehydrates post training. Transportable breakfasts when you are on the run such as a dairy based smoothie, overnight oats topped with seasonal fruit, or a breakfast sandwich/wrap can be a winner.
3. Ignoring Post-Workout Recovery Nutrition
Recovery nutrition is critical but often overlooked. Without proper refuelling, muscles don’t repair efficiently, glycogen stores aren’t replenished, and future training sessions suffer.
Fix: Plan snacks or meals in advance and prioritise intake within 30-60 minutes of finishing training.
4. Poor Hydration Habits in Young Athletes
Hydration is essential for sports performance, yet many young athletes forget to drink enough water before, during, and after exercise. Dehydration reduces endurance, impairs focus, and increases the risk of overheating.
Fix: Drink water consistently throughout the day. For intense or long training sessions, consider a sports drink or electrolytes—especially in warmer conditions.
5. Relying on Supplements Instead of Whole Foods
Social media and peer pressure often push athletes toward protein powders, energy drinks, and other supplements. While some can be useful, most are unnecessary when a balanced diet is in place.
Fix: Focus on whole, nutrient-dense foods for optimal performance and recovery. Only consider supplements under the guidance of an Accredited Sports Dietitian to ensure they are safe, effective, and suitable.
Conclusion: Sports Nutrition for Young Athletes in Sydney
Optimal sports nutrition is essential for young athletes to thrive in training, competition, and everyday life. Avoiding these five common mistakes can significantly improve athletic performance, energy levels, and act positively for injury prevention.
If you or your child is looking for expert, personalised nutrition guidance, I offer one-on-one consultations from my clinic on Sydney’s Northern Beaches and online. Let’s fuel your success with a plan tailored to your sport, lifestyle, and goals.
Book your Sports Nutrition Consultation today with Ashleigh Brunner, Advanced Sports Dietitian Sydney.