Nutrient timing for Young Athletes- When Your Kid Eats, It Matters Just as Much as What They Eat

 

Hey there, sports parents!

Gaspar here from HEROS Training System!

Here's a question I ask every parent: What does your kid eat before practice?

Most parents stare at me blankly. Some say, "I don't know." Others say, "Whatever's in the fridge."

And that's the problem.

You're focused on what your kid eats, but you're missing something huge: when they eat. Nutrient timing—the strategic timing of meals and snacks around training—is just as important as what's on the plate. Maybe more important.

Get the timing right, and your athlete has sustained energy, sharp focus, and peak performance. Get it wrong, and they're sluggish, unfocused, and underperforming.

Let me show you how to nail it.

The Science Behind Nutrient Timing (Without the Boring Stuff)

Your young athlete's body is a machine. It needs fuel at specific times to perform optimally. Here's what actually happens:

Pre-Workout (2-3 Hours Before Training): Consuming carbs 2-3 hours before training provides sustained energy without causing a crash. Your kid's glycogen stores (the energy reserves in muscles) are topped off. Their blood sugar is stable. They're sharp, focused, and ready to perform.

Real talk: Banana + peanut butter 2 hours before training = steady energy, no crash, strong performance.

Post-Workout (Within 30 Minutes After Training): After training, your kid's muscles are primed to absorb nutrients. This is the golden window for recovery. Carbs eaten immediately after replenish glycogen stores. Protein repairs muscle damage and triggers growth.

Real talk: Chocolate milk + turkey sandwich 30 minutes after practice = muscle recovery, refueled glycogen, faster adaptation.

The Wrong Timing: Eating a candy bar right before training results in a quick spike, followed by a crash and a sluggish workout. Energy drinks 30 minutes before = jittery, unfocused, poor performance.

Timing matters. A lot.

The Carb Myth (And Why It's Costing Your Kid's Performance)

"Carbs are bad."

I hear this constantly from parents, AND adults as well. You're terrified of carbs. You think carbs make kids fat or sluggish.

Here's the truth: Carbs fuel performance. Rice, oats, sweet potatoes, whole grain bread—these aren't the enemy. They're FUEL. Your kid's brain, muscles, and nervous system RUN on carbs.

The right carbs at the right time = peak performance.

The wrong carbs at the wrong time = energy crash and poor performance.

It's not about avoiding carbs. It's about timing them strategically.

Stop demonizing carbs. Start timing them.

Real Examples: Timing in Action

Scenario 1: Your Kid Has a Soccer Game at 5 PM

• 2:30 PM: Lunch (carbs + protein + healthy fat) – Grilled chicken, rice, steamed broccoli, olive oil

• 4:00 PM: Light snack (easy carbs) – Apple with almond butter

• 5:00 PM: Game time – Your kid is fueled, focused, and ready to perform

Scenario 2: Your Kid Has Early Morning Practice (7 AM)

• 6:15 AM: Quick carbs + protein – Toast with peanut butter + banana

• 7:00 AM: Practice – Sustained energy throughout

• 8:00 AM: Post-practice meal – Eggs, oatmeal, berries

Scenario 3: Your Kid Has Back-to-Back Training (3 PM & 6 PM)

• 1:30 PM: Solid meal – Pasta with lean ground turkey, salad

• 3:00 PM: First training session

• 4:00 PM: Recovery snack – Chocolate milk, granola bar

• 6:00 PM: Second training session

• 7:00 PM: Full meal – Grilled fish, sweet potato, vegetables

See the pattern? Fuel before. Recover after. Repeat.

Hydration: The Often-Forgotten Part of Nutrient Timing

Here's what most parents miss: Carbs pull water into muscles. Water helps transport nutrients. Dehydrated = sluggish performance.

Your kid should drink water BEFORE, DURING, and AFTER training. Not just eating carbs. Both matter.

Hydration strategy:

• Morning: 2-3 glasses upon waking

• Pre-workout: 1-2 glasses 2-3 hours before

• During workout: 4-8 oz every 15-20 minutes (depending on intensity and duration)

• Post-workout: 16-24 oz for every pound lost during training

Most young athletes are chronically dehydrated. It's one of the easiest performance killers to fix. And you control it.

The Practical Nutrient Timing Plan

For Your 10-12 Year Old:

• Breakfast: Oatmeal + berries + milk (carbs + protein)

• Mid-morning snack: Apple + cheese

• Lunch: Grilled chicken sandwich + sweet potato fries (carbs + protein)

• Pre-practice snack (1-2 hours before): Banana + almonds

• Post-practice meal (within 30 min): Chocolate milk + granola bar or turkey sandwich

• Dinner: Lean beef, rice, steamed vegetables

• Evening snack (if needed): Greek yogurt + berries

For Your 13-15 Year Old:

• Breakfast: Eggs + toast + fruit (carbs + protein + fat)

• Mid-morning snack: Granola bar + water

• Lunch: Turkey sandwich + apple + almonds (carbs + protein + fat)

• Pre-practice snack (2-3 hours before): Pasta with marinara + lean ground turkey

• Post-practice meal (within 30 min): Chocolate milk + chicken breast

• Dinner: Grilled salmon, sweet potato, broccoli

• Evening snack (if needed): Cottage cheese + berries

For Your 16-18 Year Old:

• Breakfast: Oatmeal + eggs + banana (carbs + protein)

• Mid-morning snack: Protein shake + fruit

• Lunch: Grilled chicken + rice + salad (carbs + protein + fat)

• Pre-training meal (2-3 hours before): Pasta with lean ground turkey + vegetables

• Post-training meal (within 30 min): Chocolate milk + turkey sandwich

• Dinner: Lean beef + sweet potato + steamed vegetables

• Evening snack (if needed): Greek yogurt + granola

Bringing It All Together…

Your kid's performance isn't just about what they eat. It's about when they eat.

Master nutrient timing, and you'll see:

• Better energy during practice and games

• Faster recovery between sessions

• Improved focus and mental clarity

• Better mood and motivation

• Stronger performance over time

Start with one meal. Get the timing right for pre-workout or post-workout. Then add the next meal. Small wins compound into big results.

That's how you build lasting habits.

You can always count on the HEROS Training System for support and information. For more resources and tips, please visit us at myherostraining.com or myactos.com. You can also follow us on Facebook and Instagram. We're always looking to improve and appreciate your feedback. If you have any feedback, concerns, or suggestions, please don't hesitate to contact us at support@myherostraining.com.

Ready to Optimize Your Athlete's Nutrition Timing?

Eat Like a Pro Ebook – Breaks down nutrient timing strategies for every age group and sport. Master the fundamentals and apply them immediately.

Cheesecake to Beefcake 12-Week Program – A beginner-friendly strength program with built-in nutrition timing principles and family engagement.

IGNITE Membership ($247/mo) – Customizable workouts, nutrition guidance, habit coaching, and community access.

ASCEND Membership ($397/mo) – Everything in IGNITE plus fully personalized programs, bi-weekly 1:1 coaching, form analysis, and priority support.

Start Your Kickstart Trial ($69, 14 days) – Full app access, nutrition tracking, video demos, 1 live virtual session/week, and bilingual support. Full credit toward membership if you join.

Remember: More is not always better; better is always better!

Until next time!!!

Gaspar

Clinical Performance Specialist in Athletic Development

ACTOS Performance Innovation / HEROS Training System [HTS]

Dr. Rosario's expertise is built on a lifelong commitment to fitness as a dedicated parent and coach. He is certified by the International Sports Sciences Association (ISSA) in multiple advanced areas, including Weight Management, Youth Fitness Training, Fitness Nutrition Coaching, and Sports Exercise Performance Enhancement. He also holds a Doctorate in Health Sciences and is a certified Level 1 Strength and Conditioning Coach through the IUSCA with continued education through ISSA in specialized training methodologies such as High Intensity Interval Training (HIIT), Plyometric Training Integration, and Speed / Agility.