Signs That Your Young Athlete May Be Under-Fuelling

Written By Caitlin Edmonds

As a parent of a teenage athlete, you're likely familiar with the demands that come with training and competition. Amidst the demands of training, games, and schoolwork, it's crucial to ensure your child is fuelling their body appropriately. Under-fuelling—when an athlete consumes insufficient energy to meet their training needs—can have significant and detrimental impacts on performance and overall health.

Even young athletes eating a healthy, balanced diet can be under-fuelling.

Diet quality and energy requirements for exercise are distinct, so parents need the tools to address both, to keep their teens happy, healthy, and injury-free.

Here are some signs that your teenage athlete might not be getting enough fuel:

  • Persistent fatigue:

    • A common sign of under-fuelling is persistent fatigue. If your teen seems unusually tired during or after workouts, it might indicate they're not consuming enough calories to support their activity level. Pay attention to how long it takes them to recover and whether they're lacking energy throughout the day.

  • Frequent illness & injury:

    • A well-balanced diet supports a strong immune system and aids recovery. If your teenager is frequently ill or injured, it might indicate nutrient deficiencies. Inadequate energy intake can weaken the immune system, impair healing, and increase the risk of overuse injuries like stress fractures, tendonitis, and muscle strains.

  • Performance plateau:

    • If you notice a drop in your child's performance—whether they’re slower on the field, lifting less in the gym, or struggling to complete their usual training routine—it could be related to inadequate fuelling. Performance dips often accompany insufficient energy intake, as the body struggles to perform at its best without proper nutrition.

  • Mood changes:

    • Nutrition plays a crucial role in regulating mood and mental well-being. Under-fuelled athletes might experience mood swings, irritability, or increased anxiety. If your teen seems unusually stressed or emotionally unstable, it might be worth evaluating their diet and energy intake.

  • Menstrual changes:

    • For female athletes, a missed or irregular menstrual cycle can be an indicator of under-fuelling. The body needs adequate energy to maintain hormonal balance, and insufficient intake can disrupt the menstrual cycle. If there is any major change, delay (of first period) or cessation to your child’s cycle, it’s important to seek support. Medical and nutrition input will be important.

  • Unexplained weight loss:

    • Unexplained or rapid weight loss can be a red flag. If your teen is losing weight without trying or appears to be losing muscle mass, it could be a sign of insufficient calorie intake.

So, what can you do if you’re concerned?

If you notice any of these signs, consult a Sports Dietitian for personalised guidance to ensure your teen gets the right balance of nutrients and calories. Emphasise the importance of a well-rounded diet that supports both their athletic goals and overall health.

Caitlin Edmonds