Demystifying Nutrition for Young Athletes

To help young athletes meet their nutritional needs and improve their performance, the Kerry Health and Nutrition Institute, in collaboration with Kerry GAA, has launched a 3-part educational series titled ‘Food Fit for a Kingdom’. This series, hosted by John O’Connor, Head of Nutrition for Kerry GAA, and Aoife Marie Murphy, Senior Sustainable Nutrition Manager at Kerry Health and Nutrition Institute, offers practical advice on how to create balanced meals that fuel the high energy demands of youth athletes, regardless of their sport.

In the second video of the series, ‘Demystifying Nutrition’, John and Aoife visit young athletes at Kilmoyley and Cillard GAA clubs in County Kerry, Ireland, demystifying some nutritional myths and providing recipes to support their training and performance.

The Pyramid of Nutrition Priorities for Young Athletes

Proper nutrition is key to helping young athletes become stronger, recover faster, minimize injury, and maintain good health. It also boosts confidence and performance. The pyramid of nutritional priorities for young athletes is structured to highlight the most important factors for growth and success:

1. 1. Total Calories: The foundation of the pyramid, ensuring athletes get enough energy to support their high energy demands from physical activity and overall growth.
   2. Macronutrients: A balance of carbohydrates, proteins, and fats is critical for fueling performance, muscle repair, and maintaining overall health.
   3. Micronutrients: Vitamins and minerals play a key role in energy production, immune function, and bone health. Eating a variety of foods rich in vitamins and minerals (particularly calcium, iron and Vitamin D) will helps prevent deficiencies and supports overall health.
   4. Meal Timing: Eating at the right times—especially before and after training and matches—helps maximize energy levels and supports recovery.
   5. Supplements: Supplements should only be used when necessary, complementing a well-rounded diet, not replacing it. Certain nutrients like omega-3s and Vitamin D may require supplementation, as they are harder to obtain from food alone. However, sports supplements are heavily marketed and should be used cautiously by young athletes.

For more detail on the nutritional requirements of young athletes see article Fueling Fitness for Young Athletes – Kerry Health And Nutrition Institute

Understanding Sports Supplements

A “food supplement” is defined by EU legislation as any product designed to supplement the normal diet, providing concentrated nutrients or other substances that offer physiological effects. These products come in various forms, including capsules, tablets, and powders, and should only be consumed in small, measured quantities.

For growing teenagers, the use of sports supplements poses risks. Over-reliance on supplements can lead to an imbalanced diet, where nutrient-dense foods are overlooked. Furthermore, many supplements contain ingredients not fully tested for safety in younger populations, potentially causing adverse effects such as hormonal imbalances, liver damage, or dehydration. Some products may even contain banned substances, which can jeopardize an athlete’s eligibility in competitive sports. Therefore, it’s crucial for teenagers to focus on a balanced diet and seek guidance from healthcare professionals before considering supplements.

Making Informed Decisions About Supplements

When considering supplements, it’s important to make informed choices. If any of the following questions cannot be answered with a confident “yes,” it’s advisable to avoid using the product:

• • Is the supplement or active ingredient clinically proven to support health or performance?
  • Is the ingredient lacking in sufficient quantities in whole foods?
  • Has the supplement been checked for prohibited substances?
  • Has the product been batch-tested?

See recipes idea’s for young athletes to obtain the nutrients they need for training.

Conclusion

With the abundance of nutritional advice available, it can be overwhelming for young athletes to navigate their choices. The pyramid of nutritional priorities offers a helpful framework to prioritize the most important aspects of nutrition for peak performance and recovery. While marketing and influencers may place undue emphasis on the need for supplements, a food-first approach is always the best strategy. When supplements are necessary, it’s vital to choose high-quality, well-tested products.