What a young athlete needs to eat changes as they grow — not just in quantity, but in structure, timing, and what actually gets in the way of it (a fussy phase, a growth spurt, a jump from one training session a week to three). Rather than one generic set of advice for "kids," we've broken guidance down by age band, each grounded in the same UK government dietary data (NHS Eatwell Guide, UK Reference Nutrient Intakes) but written for what's actually happening at that stage.
Choose your child's age
- Ages 6-7 — starting organised sport, building good habits early
- Ages 8-9 — training more regularly, fuelling a busier week
- Ages 10-11 — approaching the demands of secondary school sport
- Ages 12-13 — puberty's growth and appetite changes begin
- Ages 14-16 — training loads approaching adult intensity
Why age-banding matters
A 6-year-old just starting football and a 15-year-old training four times a week have almost nothing in common nutritionally — different calorie needs, different meal structures, different challenges. Government Reference Nutrient Intakes are set in these same bands for exactly this reason: needs shift meaningfully at each stage of growth, not smoothly year to year.
Girls and boys are listed separately
On every age band above you'll find energy figures for girls and boys apart, rather than a single number covering both. That isn't decoration — UK reference intakes split from around age 10, and iron in particular rises to 14.8mg a day for girls once periods begin against 11.3mg for boys.
If you're fuelling a girl, Nutrition for Girls in Sport pulls the differences together in one place, including the signs worth a GP conversation.
Looking for something else?
- Browse guidance by sport instead
- Read our core topics: Build Strength, Support Growth, Safe Strength, Fussy Eaters
- Get the free guide library
This page provides general educational guidance and is not a substitute for advice from a GP, health visitor, or registered dietitian.