Nutrition for Young Athletes: Growth and Performance Together

What Makes Young Athletes' Nutrition Different

Nutrition guidelines developed for adult athletes cannot be applied directly to children. Children are still growing; an energy shortfall harms both performance and growth.

Energy Needs

Active children's calorie needs are high, for both growth and exercise:

• Ages 6–9: 1,600–2,200 kcal/day
• Ages 10–13: 2,000–2,800 kcal/day
• Ages 14–17 (intense training): 2,500–3,500 kcal/day

Protein: Growth and Muscle

Recommended protein for young athletes:

• Ages 6–10: 1.0–1.2 g/kg/day
• Ages 11–14: 1.2–1.5 g/kg/day
• Ages 15–17: 1.4–1.7 g/kg/day

Good protein sources for children:

• Eggs (full bioavailability)
• Milk and dairy products (bonus calcium)
• Chicken, fish
• Lentils, chickpeas

Calcium and Bone Development

Childhood and adolescence are the critical period when bone mineral density is built. Missing this window increases the risk of osteoporosis in adulthood.

Daily calcium target:

• Ages 6–10: 800–1,000 mg
• Ages 11–17: 1,200–1,300 mg

Sources: Milk (1 glass = 300 mg), yogurt, cheese, broccoli, almonds.

Vitamin D and Sunshine

Vitamin D is essential for calcium absorption. In Türkiye, it isn't possible to get enough sun during the winter months; during this period, a supplement of 600–1,000 IU/day may be considered (under a doctor's supervision).

Iron: A Deficiency Risk in Young Athletes

Girls going through puberty in particular are at risk of iron-deficiency anemia.

Sources of iron:

• Red meat (heme iron, high absorption)
• Lentils, chickpeas (should be eaten together with vitamin C)
• Dark leafy greens

Supplements: Be Careful With Children

Creatine, caffeine and most sports supplements are not recommended for under-18s. Beyond adequate calories, a varied whole-food diet and vitamin D when needed, supplement use should be avoided.