Eastern Pennsylvania Youth Soccer

Author: Dr. Stephen Stache, Jr., Chief of Non-Operative Sports Medicine, Rothman Orthopaedics

Introduction 

Rothman Orthopedics is proud to serve as the Official Orthopedic Partner for Eastern Pennsylvania Youth Soccer and is here to provide nutrition tips to keep our athletes in peak condition. Youth athletes juggle two big demands on their bodies at once: 

  1. Growth & Development
  2. Training & Performance

To support both without compromising health or performance, current research in sports medicine recommends focusing on several key nutritional strategies.

Energy Availability is Crucial

Adolescents who train hard need enough calories, not just for practice, but for normal growth, bone development, hormonal balance, and immune health. Under‐fueling (often called low energy availability, or LEA) can lead to fatigue, increased risk of injury, delayed puberty, decreased bone density and other health concerns. Thus, nutrition plans should ensure overall energy intake matches training load + growth needs.

Macronutrient Balance & Timing

It’s important to maintain a healthy balance of three key macronutrients – Proteins, Carbohydrates, and Fats. Check out in-take and timing tips for each below:

  • Protein: Youth athletes generally benefit from ~1.5 g per kilogram of bodyweight of protein per day, provided energy needs are met. This helps with muscle repair, recovery, and supports growth. It’s also important when and how that protein is consumed. Smaller doses spread throughout the day (e.g. ~0.22-0.33 g/kg in several meals) support better whole‐body protein balance.
    Very high protein intakes (above ~2.5 g/kg) show little extra benefit and may displace other nutrients. Foods like chicken and most fish are examples of sources of high protein
  • Carbohydrates: Carbs remain the primary fuel for training, especially high-intensity or long duration training. Research suggests carbohydrate needs vary with training intensity: lighter training requires fewer grams per kg, heavier training more. After exercise, replenishing the body’s carbohydrate storage via carb intake is essential. Excellent examples of post exercises carbohydrates include foods like fruit, potatoes, rice, and easily digestible grains like oats
  • Fats: Fats are not the enemy, so don’t cut fats too low. Healthy fats are essential for growth, hormone production, and nutrient absorption. Sources like nuts, fish, and olive oil are encouraged.

Key Micronutrients & Bone Health

Iron, Calcium, and Vitamin D are key micronutrients and are especially important to bone health. Iron is necessary to carry oxygen in our blood. Calcium & Vitamin D are essential for bone growth, repair, and reducing injury risk. Deficiencies can be common in youth athletes.

Hydration & Recovery

Hydration before, during, and after exercise is vital. Younger athletes may not recognize thirst early, but even mild dehydration can impair performance and increase risk of heat illness. Recovery nutrition matters, a mix of carbs and protein soon after training helps with recovery, reduces muscle soreness, and supports adaptation. 

Practical Tips to Put it into Action

  • Schedule regular meals and snacks; aim for protein + carbohydrate in every meal.
  • Plan ahead: make post-training snacks easy (yogurt, milk & fruit, lean meat + whole grain).
  • Track training load to adjust food quantity: more intense weeks, means more fuel.
  • Educate youth athletes so they understand why they need nutrients: build good habits!
  • Work with parents, coaches, nutritionists to create meal plans that are enjoyable, varied, and sustainable.

Bottom Line

To keep youth athletes in top shape, it is essential to pay attention to how they fuel their bodies, not just for performance, but for growth, recovery, and long-term health. Recent studies underscore that getting enough energy, eating balanced macronutrients (especially protein & carbs) and key micronutrients, and staying hydrated, are the pillars of smart nutrition.

For members of the Eastern Pennsylvania Youth Soccer community who wish to make an appointment with a member of our Sports Medicine team, you can use our Fast Scheduler Program to get quick access to expert care. Or, for situations where you need answers to orthopedic questions, use RothmanNow to get free, 24/7/365 virtual after-hours access to orthopedic specialists. 

Bibliography

  1. Mountjoy, M., et al. The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine. 2014;48(7):491–497. PMCID: PMC12430154
  2. Tenforde, A. S., et al. Nutritional Considerations for the Young Athlete. Journal of Pediatric Orthopaedics Society of North America (JPOSNA). 2021;3(2). Link
  3. Rodriguez, N. R., DiMarco, N. M., Langley, S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the American Dietetic Association. 2009;109(3):509–527. PMCID: PMC4590906
  4. Boston Children’s Health Physicians. 4 Nutritional Guidelines for Young Athletes. 2022. Link
  5. Maughan, R. J., et al. Food, Nutrition and Sports Performance II: The International Olympic Committee Consensus on Sports Nutrition. Journal of Sports Sciences. 2015;33(1):74–84. DOI