A Guide to Supporting Young Female Athletes - Part II
Part II: Fueling Confidence
In A Guide to Supporting Young Female Athletes, Part I, we talked about how to support young female athletes as they grow. During these years, girls grow fast—about 20% of their adult height. To do this, they need enough fuel. That fuel comes from food, sleep, and support from adults.
Fueling Growth and Sports
Young athletes need three main nutrients: carbohydrates, protein, and fats.
- Carbohydrates are the body’s main source of energy. They help with everything from walking to school to playing in a game. Good carb choices include fruits, vegetables, and grains.
- Protein helps build and repair muscles. You can find protein in lean meats, beans, nuts, yogurt, and eggs.
- Fats give long-lasting energy and help the body feel full. Healthy fats are found in foods like avocados, nuts, and seeds.
How Much Fuel Do They Need?
Just to grow and function, kids need a lot of energy:
- Ages 7–10: minimum 2,000 calories a day
- Ages 11–14: minimum 2,200 calories a day
- Ages 15–18: minimum 2,300 calories a day
Sports increase energy needs by 30–40%. Growing athletes need fuel first to grow, then fuel to train, play, and recover.
A balanced diet should include:
- 45–65% carbohydrates (more on practice and game days)
- 20–35% protein
- 20–25% fat
Girls also need extra calcium and vitamin D to help build strong bones, and also need more carbohydrates than boys. These nutrients should come from food, not supplements. Strong bones built now help prevent problems like osteoporosis later in life.
Timing Matters: When to Eat
When athletes eat is just as important as what they eat.
- 3–4 hours before activity: Eat a balanced meal with carbs, protein, and fat
Examples: turkey sandwich, rice bowl with chicken and veggies
- 30–60 minutes before activity: Eat carbs for energy and protein to reduce soreness
Examples: applesauce and cheese, pita with hummus, peanut butter and jelly
- 30–60 minutes after activity: Eat carbs and protein to help muscles recover
Examples: chocolate milk and a banana, Greek yogurt with fruit
Try to eat more carbs than protein in this snack.
Low Energy Is a Big Problem
If athletes do not eat enough, it can harm their bodies. This is called low energy availability. It can lead to:
- Weak bones and more injuries
- Poor performance
- Mood changes and trouble focusing
- Changes in menstruation
- Long-term health problems
Sleep Fuels the Body Too
Sleep is another important type of fuel.
- Ages 8–12 need 9–12 hours of sleep each night
- Ages 13–18 need 8–10 hours
Try to keep bedtime and wake-up time the same every day—even on weekends. The bed should be used for sleeping only, not homework or screens. A calming bedtime routine helps athletes rest better.
How Parents and Coaches Can Help
Here are ways adults can support young athletes:
- Eat breakfast. Athletes who eat breakfast have more energy, focus better, and build more muscle.
- Plan recovery snacks after practices and games.
- Remember youth athletes have different needs than adults. Diets like keto or fasting usually do not give growing athletes enough fuel.
- Focus on what the body can do, not how it looks. Promote body confidence and diversity.
- Praise skills, strength, and effort, not appearance.
- Use positive language and encouragement.
- Make sports fun, especially for beginners.
- Avoid early sport specialization before age 12. Playing many sports helps prevent injuries, burnout and long-term psychosocial and physical health problems.
Final Thoughts
When parents and coaches focus on health, strength, and confidence—not appearance or stereotypes—they help young female athletes succeed. These habits can build lifelong confidence, improve mental health, and create a positive relationship with sports and movement for years to come.
Laura Crower, D.P.T., C.S.C.S., is a physical therapist and certified strength and conditioning specialist at MyMichigan Health.
