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February 24, 2025

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The winter sports season is here, and for many families, that means early morning training sessions, muddy gear, and an endless hunger from growing teens.  If your child is gearing up for a big season ahead, you might be wondering – how do I keep them fuelled, strong, and injury-free?

Chloe McLeod expert banner.

Chloe McLeod is an Accredited Practising Dietitian and founder of Verde Nutrition Co., where she and her team help active people fuel better, recover smarter, and perform at their best.  For more information, visit verdenutrition.co.

Teenage girls playing netball.
Most teens aren’t getting enough nutrients to fuel their bodies well. Image: Canva

Adolescence is a critical time for development.  It’s the second biggest growth phase after early childhood, with bones and muscles rapidly changing.  But here’s the challenge:  research shows 70-90% of Aussie teens aren’t getting enough of the key nutrients they need to fuel their bodies properly1.  And when you add the demands of high-intensity sport into the mix, nutrient gaps become even more concerning.

So, what can parents do?  The good news is that simple nutrition strategies can make a big difference.  With the right fuel, teens can perform better, recover faster, and reduce their risk of injury.  Here’s how to get started.

Meet Liam: The teen who’s always tired

Liam, 15, is a talented soccer player training four times a week.  But by mid-season, he’s constantly exhausted, dragging himself to school and struggling to focus.  His mum, Sarah, came to me, frustrated that despite eating “healthy,” Liam was running on empty.

The first thing I looked at?  His iron and energy intake.  Many teens – especially active boys and menstruating girls – don’t eat enough iron-rich foods like lean meats, eggs, and legumes.  Without iron, their bodies can’t efficiently transport oxygen, leading to fatigue.

Teenage boy playing tennis.
Tired teens? Inadequate iron could be the culprit. Image: Canva

Liam’s fix?  We added lean beef mince to his pasta, eggs to his breakfast, and a serve of dairy post-training via a smoothie to boost his recovery.  Within a few weeks, Sarah noticed a massive improvement – Liam was more energised, focused, and performing better on the field.

Building strong bones: The non-negotiable

Winter sports like football, netball, hockey, and rugby are high-impact, putting extra strain on growing bones.  This is why bone health isn’t just important, it’s non-negotiable.

During adolescence, 90% of peak bone mass is formed, meaning what teens eat now will impact their bone strength for life.  Calcium is essential, and the Australian Dietary Guidelines recommend that teens get 3.5 serves of dairy daily – that’s a glass of milk, a tub of yoghurt, and a couple of slices of cheese.

Woman pouring a smoothie into a glass.
Calcium is essential for healthy bones. Image: Canva.

For teens who avoid dairy due to intolerances, lactose-free or A1 protein-free milk can be a great alternative, offering the same bone-building benefits without discomfort.  A1 protein-free milk is scientifically shown to be easier to digest for some, helping milk lovers to rediscover dairy.

Skipping dairy altogether?  It’s crucial to find other calcium-rich sources like fortified soy products, almonds, and dark leafy greens – but parents should know that plant-based sources aren’t always absorbed as well as dairy, so consulting a dietitian can help fill any gaps.

Meet Sienna: The teen who never eats before training

Sienna, 13, is a competitive swimmer, but her mum, Melissa, was worried she was training on an empty stomach.  Sienna felt too “heavy” eating before practice, yet she often struggled to get through the session and felt shaky by the end.

Teenage girl swimming.
Carbs provide teens with lasting energy. Image: Canva

The issue?  Not eating enough carbohydrates.  Many teens – especially girls – worry about feeling sluggish, but the right type of carbs provide lasting energy without weighing them down.

Instead of skipping food, we found a light and fast pre-training snack that worked for Sienna:  a banana with yoghurt or a quick smoothie made with milk, berries, and oats.  Within days, she felt more energised and stronger in the pool.

What should your teen eat? A simple guide

To help parents fuel their teens without overcomplicating things, here’s a simple pre- and post-training nutrition guide:

  • Before training:  A small, energy-boosting snack (e.g., yoghurt with banana, peanut butter on wholegrain toast, or a smoothie with milk, fruit, and oats).
  • After training:  Protein + carbs to rebuild muscles and restore energy (e.g., chocolate milk, eggs on toast, a chicken and salad wrap, or a recovery smoothie).
  • Daily essentials:  3.5 serves of dairy, plenty of protein, whole grains, and a variety of fruits and veggies.
Teenage girl eating yoghurt with banana.
Good nutrition doesn’t need to be complicated. Image: Canva

Meet Josh: The teen who’s always injured

Josh, 17, plays AFL but has been sidelined with multiple injuries – muscle strains, stress fractures, and constant niggles.  His parents were at a loss – why was he breaking down when other kids weren’t?

After reviewing his diet, it was clear he wasn’t getting enough protein or total energy.  Without the right building blocks, his body couldn’t recover properly, making him vulnerable to injuries.

Teenage boy training on a field.
Protein-rich food helps add important calories. Image: Canva

By increasing protein intake (lean meats, fish, eggs, dairy, tofu) and adding healthy fats (avocados, nuts, olive oil) for extra calories, we saw huge improvements.  His injuries became less frequent, and he recovered faster.

Small changes, big impact

Fuelling a teenage athlete doesn’t have to be complicated.  Simple swaps – like adding dairy for bone health, making sure they eat before training, and boosting protein for recovery – can make a world of difference.

Avocado and egg on toast.
Small changes are all it takes to fuel your teen well. Image: Canva

Winter sports can put huge demands on growing bodies, but with the right fuel, rest, and preparation, teens can train harder, recover faster, and perform at their peak.

Not sure if your teen is getting the right nutrition?  A consultation with a dietitian can help create a personalised plan to ensure they’re getting what they need to thrive on and off the field.

  1. Starck CS, Cassettari T, Beckett E, Marshall S and Fayet-Moore F (2024) Priority nutrients to address malnutrition and diet-related diseases in Australia and New Zealand. Front. Nutr. 11:1370550. https://doi.org/10.3389/fnut.2024.1370550
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All client names used throughout the article have been changed to retain anonymity.


What dietary changes have you made to support your teen’s sporting needs? Leave us a comment below.

  • Teenage boys are so expensive to fuel! I remember my son as a teen, my God he had an endless appetite


  • Surely a good diet is required all year round, not just in winter?


  • What a great article, I love that it encourages a variety of healthy foods and isn’t super protein based like a lot media pushes. Dairy and good fats are also important and I am glad that this article highlights this as well. The egg, avo and toast combo is a great break idea.


  • I think what teens really need daily is fat and protein. Eggs for breakfast and steak for dinner. Throw in some avocado and kimchi and you have so great food for fuel. My soccer playing son drinks way too much Powerade and sports drinks pre game and during and that worries me.


  • I used to make my daughter scrambled eggs for breakfast right before a netball game. I think it was a good idea but this articles suggests that a lighter snack before a game is probably a better way to go. It’s good to know in which order we should eat food so that it doesn’t make us bloated or sluggish.


  • This is a great article with some quality advice for us all. I didn’t realise that eating before and after exercising was so important so I am going away with some good ideas for myself and my husband since we have recently started daily workouts at the local swimming pool.


  • Some great advice and ideas there. I know from experience what it’s like to be iron deficient and be running on empty. My kids aren’t doing sports, but I know myself with my running, hiking and exercise Iron is a big thing. It’s so important to eat a healthy balanced diet!


  • Fabulous suggestions! As someone who has been vegetarian since I was 14, I have really struggled at times with various deficiencies. I was simply ignorant of what my body required! Iron is a continual struggle as my body does not absorb it well, so I get transfusions about once a year.


  • I often struggle with getting enough iron daily and feel sluggish and tired. I try to make better choices for my kids to ensure they have the nutrition they need to go about their day and not feel run down or exhausted. Something as simple as eggs for breakfast for my kids really helps!


  • With a teen who represents our state we are constantly in the car driving from trainings, coaching and games. I started to bulk prepare meals and then just heat up as we are running out the door so she can eat a hot healthy meal in the car. Otherwise it’s way too tempting to grab an unhealthy takeaway.


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