Do you, like many others, think that sports nutrition for children isn’t an important topic?
Well… nothing could be further from the truth.
A sporty child has specific energy needs. And, of course, nutrition plays a vital role.
According to the MSD Manual (a well-known medical reference), boys aged 7 to 18 require between 1,400 and 2,400 calories per day. An active child in the same age group may need 1,600 to 3,200 calories.
In any case, proper intake ensures growth, performance, and recovery. And naturally, high-intensity physical activity comes with increased energy expenditure.
In this article, we’ll explain the importance of nutrition, highlight the key foods to prioritise, and share how Looking For Soccer is involved in supporting this crucial aspect.
And as you’ll see… helping your child thrive in sport isn’t a monumental task. In fact, it’s quite simple. Just a few basic principles are enough.
Sports Nutrition for Children: A Balanced Diet is the Key to Success
A young athlete’s life revolves around three pillars: energy, growth, and recovery.
Indeed… On the pitch, your child is active. They burn much more energy than a sedentary child. Muscles, joints, and bones are all under strain. During this period of intense growth, your child needs to rest and recover to develop in a healthy and balanced way. This allows them to continue enjoying their favourite sport — improving their performance, feeling less fatigued, and protecting themselves from illness and injury.
A balanced diet, made up of macronutrients (carbohydrates, fats, and proteins) and micronutrients (vitamins and minerals), will help with all of that.
How exactly?
- By providing the necessary energy during activity (thanks to macronutrients — particularly carbohydrates),
- By supporting muscle repair during rest (the role of proteins),
- And by aiding bone development (the job of micronutrients).
You may be wondering: “That’s great… but how much of each should they be getting? And which foods should I prioritise?”
Carbohydrates, Proteins and Fats: What’s the Right Balance?
The website of the National Center for Biotechnology Information (part of the U.S. National Library of Medicine) offers a highly detailed article titled “Sports Nutrition for Young Athletes.”
This article recommends the following macronutrient breakdown for children aged 4 to 18:
- “Carbohydrates should account for 45% to 65% of total caloric intake.”
- “Proteins should account for 10% to 30% of total energy intake.”
- “Fats should make up 25% to 35% of total energy intake.”
Of course, this ratio may vary depending on your child’s age, sex, weight, height, and level of physical activity.
Vitamins and Minerals: How Much Is Needed?
Three key micronutrients are especially important for young athletes: calcium, iron, and vitamin D.
They help ensure healthy bone development and promote good oxygen flow to the muscles.
The same article recommends the following daily amounts:
- “The recommended daily calcium intake is 1,000 mg/day for children aged 4 to 8, and 1,300 mg/day for those aged 9 to 18.”
- “Boys and girls aged 9 to 13 should consume 8 mg/day of iron. Teenagers aged 14 to 18: 11 mg/day for boys and 15 mg/day for girls.”
Sports Nutrition for Children: What Should a Young Athlete’s Plate Look Like?
Now – here comes the practical part – here’s a list of foods you should include in your child’s meals:
- Vegetables (source of carbohydrates, vitamins, minerals, and calcium)
- Whole grains (buckwheat, bulgur, quinoa, brown rice) – for long-lasting energy
- Fruits (source of carbohydrates, vitamins, and minerals)
- Dairy products (carbohydrates, proteins, fats, and micronutrients)
- Poultry, lean meats, eggs, and fish (proteins, fats, and iron)
- Legumes (soy, lentils, chickpeas… for plant-based protein)
- Olive oil (healthy fats)
As you can see, it’s important to prioritise whole, unprocessed foods over ultra-processed ones.
And there’s more…
Make sure your child stays hydrated before, during, and after exercise.
When exercising, they’ll sweat and their body temperature will rise. Dehydration leads to faster fatigue, and as a result, reduced performance.
Water is the best choice for hydration — avoid energy drinks, which are often loaded with sugar.
Sports Nutrition for Children: Looking For Soccer Is Fully Committed
At Looking For Soccer, our mission is simple: to help your child thrive while playing soccer.
We offer top-quality soccer camps, both in USA and abroad. And we don’t choose these camps at random.
We select them based on the quality of coaching, facilities, and supervision they provide.
Organised by nationally and internationally recognised soccer clubs and organisations (such as PSG Academy in Miami, FFF Academy in Los Angeles, LaLiga…), these camps are designed to help your child progress in their football journey.
And just like for professional players, nutrition plays a central role in the training programmes.
For example, we organise camps in Évian-les-Bains for players aged 11 to 19, in partnership with the ICEF (International Center of European Football).
Campers stay on a full-board basis, and nutrition is given the highest priority.
On-site, the chef prepares balanced meals using healthy, organic ingredients. In total, 17 meals are served, each designed in accordance with the recommendations of qualified sports nutritionists.
Even snacks are tailored for optimal sports performance.
If you’d like to learn more about our soccer camps, feel free to ask us anything! Our Looking For Soccer experts will be happy to answer all your questions and guide you through.
