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 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.

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.

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.

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.

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.

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.

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.

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.

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