How Coaches Can Support Proper Fueling Habits in Their Athletes

During my freshman year of high school, my cross country coach handed out what I now lovingly call “the nutrition sheet,” a pale yellow handout telling us how runners should “eat healthy,” complete with lists of foods to choose or avoid and what to order at popular restaurants. As a young runner fascinated by nutrition, I soaked up every word.

Now, as a sports dietitian, I have strong feelings about that sheet and the many versions still given to young athletes by well-meaning coaches. Nutrition advice from coaches can be a mixed bag: some emphasize helpful basics like eating before practice, while others unintentionally damage athletes’ relationships with food by demonizing certain foods (“no one on this team should be eating crap”), praising certain body types (“he just looks like a distance runner should”), or spreading misinformation (“carbs are fattening”). How coaches talk about fueling can profoundly shape both performance and lifelong eating habits. For coaches wanting support athletes’ nutrition within their scope, here are a few key areas to focus on.

Understand the Energy Demands of Your Athletes

Though every athlete’s energy needs are different, every athlete does expend more energy than the average person. The American Academy of Pediatrics recommends 2400 calories a day for active teen (age 14-18) girls and 2800-3200 calories a day for active teen (age 14-18) boys (1). I have worked with many teen athletes who require more than these minimums. For collegiate athletes, needs can be higher due to their high training load and need to walk around campus to get to classes.

Coaches should emphasize the importance of fueling enough for performance, growth, and overall health. Athletes should be encouraged to eat every 2-4 hours throughout the day, never skipping meals or leaving large gaps in their fuel schedule. Most athletes need a minimum of 3 meals and 2+ snacks in their day to meet their needs.

Promote a Variety of Nutrients

Every macro- and micronutrient plays a vital role in health and performance. Carbohydrates from grains and starches fuel intense exercise; protein from meats, dairy, eggs, and soy supports muscle repair; and fats from oils, nuts, avocado, salmon, and seeds help with hormones, vitamin absorption, and brain function. Key micronutrients like iron and calcium are also essential for performance and recovery.

When coaches praise certain foods while criticizing others, athletes can end up with confusing (or even harmful) messages about eating. Aim to talk about food with balance and neutrality, focusing on what nutrients do for the body and what can be added for better performance rather than taken away.

Bookend Those Workouts!

What athletes eat before and after training can dramatically affect how they perform. Before workouts, they should choose a quick, carbohydrate-based snack, like a banana, granola bar, or pretzels, for fast energy. These same snacks can help sustain energy during long sessions lasting more than 90 minutes. After practice, athletes need recovery fuel that includes carbohydrates, protein, and fluids to refuel, repair, and rehydrate.

Coaches can reinforce this by consistently reminding athletes to eat around training and, if possible, offering snacks. If athletes worry about stomach upset, suggest gentler options like sports drinks, crackers, or applesauce pouches to help them fuel more comfortably.

Recognize Red Flags

We’ve already covered how crucial adequate energy and nutrient intake is, and the consequences of falling short make this even clearer. Relative energy deficiency in sport (REDs) describes the range of health and performance problems that arise when an athlete is underfueled.

Coaches may notice signs such as frequent injuries, fatigue, poor recovery, mood changes, or unexplained performance plateaus (2). Athletes who share more clinical details might report iron deficiency, low heart rate, poor sleep, or missing menstrual cycles. When these symptoms appear, it’s important for coaches to refer the athlete to a sports medicine team, including a sports dietitian, for support.

Create a Team Culture that Celebrates Body Function and Diversity

As a coach, you can shape a team culture that supports healthy relationships with food and body. Remind athletes that weight or body type doesn’t determine performance, and avoid criticizing bodies or implying that weight or fat loss is the path to improvement, especially with youth athletes. Protecting athletes’ mental health is essential for creating a safe environment.

Because athletes face a higher risk of developing eating disorders, it’s important to recognize when behaviors go beyond underfueling. Warning signs include extremely limited diets, excessive training, noticeable weight changes, strict food rules, or refusing to eat more even when performance suffers (3). If you notice these patterns, refer the athlete to professional support.

Are you a coach wondering how to talk about nutrition to your athletes without resorting to “the sheet?” Check out my resource, the Youth Sports Coaches’ Nutrition Toolkit, included in my store! Another great way to support the fueling habits of your athletes is to invite a professional such as a sports dietitian to speak to the team. I offer virtual and in-person team talks to support athletes in this way. No matter what, caring about how your athletes eat is a step towards being a great coach.