Nutrition for Young Athletes: Supporting Young Athletes in Brisbane
At With Grace Therapy, nutrition is viewed as a vital foundation for both health and performance. For young and adolescent athletes, it plays a particularly important role in reducing injury risk and supporting recovery, especially during the demanding years of physical development, academic pressure, and competitive sport.
Adolescence is a key time for musculoskeletal growth. When this is combined with high training loads, early sport specialization, and inadequate nutrition, the risk of injury can increase significantly. Addressing these challenges requires a combination of clinical expertise and evidence-based nutritional strategies.
The Role of Nutrition in Injury Risk
During periods of growth, young athletes undergo rapid physical changes that can increase their vulnerability to injury.
These include:
- Open growth plates
- Changes in muscle strength and coordination
- Accelerated height and skeletal development
If energy and nutrient intake don’t keep up with these demands, the body may struggle to adapt. This can lead to a greater risk of injury, delayed recovery, and negative effects on mental wellbeing.
Evidence-Based Nutrition Strategies
Nutrition support at With Grace Therapy is guided by clinical knowledge and tailored to the unique needs of young athletes.
Key areas of focus include:
- Meeting Energy Needs
Adequate energy intake is essential for both training and growth. Even short-term under-fuelling can compromise bone health, reduce immunity, and increase the likelihood of soft tissue injury. - Spacing Protein Intake Across the Day
Consuming high-quality protein consistently throughout the day helps to support muscle repair, training adaptation, and recovery after injury. - Focusing on Diet Quality and Micronutrients
A nutrient-rich diet, built on whole foods, should always be the foundation. Key nutrients include: - Calcium, vitamin D, and vitamin K for bone strength and healing
- Vitamin C for collagen production and connective tissue repair
- Iron for oxygen transport, endurance, concentration, and overall well being
Preventing iron and vitamin D deficiency is especially important for maintaining both athletic and academic performance, as well as mental health.
Nutrition During Injury Recovery
After injury, energy needs often stay high, even with reduced activity. A balanced, nutrient-dense diet during this time helps to:
- Preserve lean muscle mass
- Manage inflammation
- Support tissue healing
- Strengthen the immune system
- Reduce the risk of re-injury
Unintentional under-fuelling and reduced appetite during recovery are common and can delay healing. Ongoing nutritional support is critical throughout the recovery process.
About the Author
This blog draws on the expertise of Dr. Rebekah Alcock, PhD-qualified Advanced Sports Dietitian and team member at With Grace Therapy in Brisbane and Sunshine Coast. Dr. Alcock has worked extensively across elite sport and clinical settings, including roles at the Melbourne Football Club, ACT Brumbies, Western United, and as a researcher with the Australian Institute of Sport. Her clinical focus includes sports nutrition, injury rehabilitation, and the prevention and treatment of disordered eating and eating disorders – delivered with a trauma-informed and Health at Every Size (HAES)-aligned approach.
For Further Reading
For a more comprehensive review of the research in this space, refer to the peer-reviewed article co-authored by Dr. Alcock:
