As a paediatric nutritionist with over 20 years of experience, I've seen firsthand how challenging it can be to properly fuel active kids. In this blog post, based on Episode 40 of my Easy Feed Podcast, I'll share expert tips on nutrition for sporty kids to support their performance and growth- even those who are fussy eaters.

Before we dive into specific strategies for picky eaters, let's review why good nutrition is so crucial for sporty kids:

• Provides energy for training and competition

• Supports muscle growth and recovery

• Enhances concentration and cognitive function

• Strengthens the immune system

• Promotes healthy bone development

Kids are busy bodies, and often its tricky to meet their increased nutritional needs when they go through busy sporting periods. As both a nutritionist and mum of sporty kids myself, I understand the struggle! But with some careful planning and creative strategies, we can ensure our junior athletes are getting the fuel they need.

Key Nutrients for Sporty Kids

Carbohydrates: The Primary Fuel Source

Carbohydrates are the body's preferred energy source, especially for high-intensity activities. For sporty kids, we need to make sure they are getting good quality carbohydrate sources throughout the day. By this I mean low GI (slower sugar) options.

Some good options that even fussy eaters often enjoy include:

• Wholegrain bread and crackers

• Oatmeal or wholegrain breakfast cereals

• Fruit

• Starchy vegetables like sweet potatoes and corn

Choosing slower-release, low glycemic index (GI) carbs provide sustained energy, meaning kids feel fuller for longer and their blood sugar levels are much more stable. This is good for concentration, mood and behaviour!! For picky eaters, you may need to gradually introduce more whole grain options. Our experts at Sports Dietitians Australia have fantastic Facts Sheets  on the nutrition requirements for junior athletes.

Protein: Essential for Growth and Recovery

While carbs fuel activity, protein is crucial for muscle growth and repair. Many fussy eaters tend to shy away from protein-rich foods, so we need to get creative. Some kid-friendly protein sources include:

• Eggs

• Yogurt and cheese

• Lean meats like chicken

• Beans and lentils

• Nut butters nuts and seeds

Aim to include a protein source with each meal and snack. For very picky eaters, you can try adding protein powder to smoothies or baked goods as needed. You can find some great protein-rich recipes on my Kids Recipes page.

Fruits and Vegetables: Immune-Boosting Powerhouses

We all know fruits and veggies are important, but sometimes it’s a struggle for kids to get enough of them. They are however even more important in sporty kids as they provide crucial vitamins, minerals, and antioxidants to support immune function and overall health in active kids.

Some strategies for increasing fruit and veg intake in picky eaters include:

• Offering a variety of colourful options at every meal and snack time

• Preparing veggies in different ways (raw, roasted, frozen, peeled, grated, hidden in cakes or hidden in smoothies)

• Involving kids in growing or shopping for produce

• Using dips to make veggies more appealing

Remember, it can take multiple exposures for kids to accept new foods. Stay patient and keep offering a variety of fruits and vegetables. 

Hydration: Often Overlooked but Critical

Proper hydration is crucial for athletic performance and overall health. Some kids are great water drinkers, and others seem to survive on very little. In those kids, dehydration can affect energy levels and concentration, so it’s important to keep an eye on how much they are eating.  

In school aged kids (ages 5-10), they should be drinking approximately 1-1.5L fluid (mainly water) per day. 

You can encourage regular water intake by:

• Sending a water bottle to school

• Offering water with every meal and snack

• Flavoring water with fruit for picky eaters

• Providing hydrating foods like watermelon and cucumber

Water should be the main fluid for all training and sports, however for sporting activities in the middle of summer that go for longer than 1 hour, a sports drink may be appropriate to replace electrolytes. Sports Dietitians Australia offers great advice on hydration for athletes.

Iron and Calcium: Key Minerals for Growing Athletes

Two minerals that are particularly important for active kids are iron and calcium. 

Iron supports energy production and oxygen transport, so it is crucial that sports kids get enough iron rich foods to maintain good energy levels and performance. Iron deficiency can cause lethargy, poor sleep and can also influence appetite.

Iron rich foods include fortified cereals, lean meats, nuts, seeds, legumes (edamame, chick peas, baked beans etc)  soy products such as tofu and eggs (the yolk).

Calcium is crucial for bone health. Calcium rich foods include calcium fortified plant milks, soy products such as tofu, edamame, sesame/tahini, almonds, sardines, tinned salmon with bones, cows milk, yogurt, cheese.

Practical Strategies for maximising Nourishing Foods in Kids

1.Focus on Nutrient-Dense Foods

With kids, especially picky eaters, every bite counts. Prioritise nutrient-dense foods that pack a lot of nutrition into a small volume. Things like nuts, seeds, avocado, and Greek yogurt are great options.

2. Make Every Meal Count

Try to include a blend of slow release (lowGI) carbohydrates, protein, and ideally some plant foods every time they eat. This helps maintain steady energy levels throughout the day.

3.Get Creative with Presentations

Sometimes, simply changing how a food is presented can make it more appealing to picky eaters. Try cutting fruits and veggies into fun shapes or creating "food art" on the plate. Worst case, blend it into a smoothie or bake it into a muffin!

4.Involve Kids in Meal Planning and Preparation

When kids are involved in choosing and preparing meals, they're more likely to eat them. Let your sporty child help plan meals or choose new recipes to try.

5.Don't Force or Pressure

Pressuring kids to eat certain foods often backfires. Instead, continue to offer a variety of healthy options and let your child choose what and how much to eat. My Free fussy eating training has some great advice on managing fussy eating without pressure.

6.Be a Good Role Model

Kids learn eating habits from watching their parents. Model healthy eating and a positive attitude towards food.

7. Make Smoothies Your Secret Weapon

Smoothies are a great way to pack in nutrition for picky eaters. You can easily add fruits, veggies, and even protein powders without changing the taste too much.

8.Plan Ahead for Sports Events

For competitions or long training sessions, plan nutrient-rich snacks that your picky eater will actually eat. Things like homemade muffins, energy balls, or a trail mix of popcorn, nuts and dried fruit can work well.

9.Consider Supplements Carefully

While it's best to get nutrients from whole foods, sometimes supplements may be necessary for very picky eaters. Always consult with a healthcare professional such as a paediatric dietitian before starting any supplements.

10.Be Patient and Persistent

Remember, changing eating habits takes time. Stay positive and keep offering a variety of healthy foods - your persistence will pay off!

Special Considerations for Teenage Athletes

Teenage athletes face some unique challenges. Their nutritional needs are at an all-time high due to both growth (menstruation in girls)  and intense training. For fussy teenage athletes:

• Educate them on the importance of proper nutrition for their performance

• Involve them in meal planning and grocery shopping

• Teach basic cooking skills so they can prepare healthy meals

• Consider working with a paediatric dietitian or sports nutritionist for personalized advice

As a paediatric dietitian and sports dietitian,  I offer consultations to help families navigate these challenges. You can learn more about my services on my Consultations page.

Remember, it's not just about what they eat, but also when. Timing of meals and snacks becomes crucial for teenage athletes to fuel their training and recovery properly.

When to Seek Professional Help

While many picky eating habits can be managed at home, there are times when it's appropriate to seek professional help. Consider additional professional support when:

• You're concerned about their growth or energy levels

• They have other health conditions that may be impacted by their diet

• You're feeling overwhelmed and need personalized support..or “someone else” to talk to your child

Good nutrition is key to supporting your sporty child achieving their sporting goals, not to mention their school performance and overall health. If you have any questions or need personalized advice, don't hesitate to reach out!

Resources:

1. Sports Dietitians Australia: https://www.sportsdietitians.com.au/

3. Australian Institute of Sport - Nutrition:

4. World Health Organization - Nutrition:

5. Nourish with Karina - Home:

6. Nourish with Karina - Kids Recipes:

7. Nourish with Karina - Contact:

Remember, proper nutrition is key to supporting your sporty child's performance and overall health. With patience and persistence, even the pickiest eaters can develop healthier eating habits. If you have any questions or need personalized advice, don't hesitate to reach out!