Should Young Athletes Take Supplements? A Parent's Guide

Parents, you've probably heard conversations on the sidelines about protein shakes, vitamins, electrolytes and the latest supplement trends. There are those that are giving them to their children and those that are shaking their heads in dismay.

We want our young athletes to perform well, recover quickly and stay healthy throughout a busy season so should supplements be part of their routine?

Most nutrition experts recommend a food-first approach. Giving your child a balanced diet that contains a variety of foods should provide the majority of nutrients that growing children need.

However in between school, training sessions, matches, travel and busy schedules, achieving nutritional perfection every day can be a challenge. 

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Why Food Should Always Come First?

Food provides far more than just vitamins and minerals.

Whole foods deliver protein, carbohydrates, healthy fats, fibre and thousands of naturally occurring compounds that work together to support growth, development and athletic performance.

For young athletes, building habits around:

• Regular meals
• Fruit and vegetables
• Whole grains
• Lean protein sources
• Healthy snacks
• Good hydration

should always be the priority.

No supplement can replace these foundations.

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Why Some Parents Still Consider Supplements

Even with the best intentions, some young athletes may struggle to consistently meet nutritional needs.

Common challenges include:

• Busy training schedules
• Travel from school to training/matches
• Fussy eating habits
• Limited food variety
• Increased nutritional demands during growth spurts

And it can be in these situations that parents explore supplementation alongside a healthy diet.

Any decision regarding supplements should ideally be discussed with an appropriately qualified healthcare professional who understands the child's individual circumstances.

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Are Greens Powders Worth Considering?

Greens powders have become increasingly popular with both adults and young athletes.

The idea behind these products is simple: helping families increase their intake of nutrients from fruit and vegetable ingredients in a convenient format and ideal for the fussy child who might avoid eating vegetables with their meal.

However, greens products should never be viewed as a replacement for eating fruit and vegetables.

Expert Insight – Little Vitz

Littlevitz are the founders of a healthy and nutritious milkshake drink that is packed full of vital and often neglected vitamins, minerals and all round goodness. Created for children aged 3+, this quick and delicious milkshake style drink allows little ones and often fussy eaters to achieve a more balanced diet without any added or unnecessary sugars and nasties. 

Littlevitz faced their own personal struggles providing all the essential goodness for their children, and the only options they found came with hidden sugars and artificial additives at every turn; from this frustration, Littlevitz was born. 

Pushing children to eat specific foods when they don't want to can have an adverse affect on their diet in the long run, so while LittleVitz encourage you to keep offering fruits and vegetables, sometimes this quick alternative allows for stress and worry free mealtimes.

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What About Protein Powders?

For young athletes, protein's primary role is growth, repair and maintenance of the body rather than directly providing energy for sport.

Children and teenagers are constantly growing. Protein provides the building blocks (amino acids) needed to develop bones, connective tissue, muscle and internal organs.

Training, matches and physical activity create small amounts of muscle damage. Protein helps the body repair and rebuild these tissues.

Protein also supports the immune system and can help your child feel full.

Many parents worry that their child isn’t getting enough protein but in reality most young athletes consuming a varied diet will obtain adequate amounts from everyday foods (milk, yoghurt, eggs, lean meat, fish, lentils)

Sports nutrition experts generally suggest that youth athletes require around 1.2–1.7g of protein per kilogram of body weight each day, although individual needs vary.

Parents concerned about their child's nutrition should seek advice from a qualified healthcare professional or registered sports nutrition practitioner."

There is nothing wrong with convenience. Sometimes a protein shake on the journey home from training is simply the most practical option available. As parents, we all have busy days when getting a quick source of nutrition is better than having nothing at all. The important thing is that supplements complement good eating habits rather than replace them.

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What About Vitamin D?

One supplement that is frequently discussed in the UK is Vitamin D.

Former Premier League footballer and nutritionist Marc Pugh who promotes a food first approach previously told us:

"During the winter months in the UK, sunlight exposure is significantly reduced, making it difficult for many people to produce adequate Vitamin D naturally and would take a Vitamin D with K supplement"

Vitamin D contributes to normal bone development and supports normal immune system function.

Because sunlight levels are lower during autumn and winter, many health organisations provide guidance around Vitamin D intake during these months.

Parents should refer to current official health guidance and seek professional advice where appropriate.

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Sports Drinks and Electrolytes: Do Young Athletes Need Them?

Walk around the sidelines of any youth sporting event and you'll likely spot brightly coloured sports drinks, electrolyte tablets and hydration sachets. With professional athletes and influencers regularly promoting these products, it's understandable that many parents wonder whether their child needs them too.

What are Electrolytes?

Electrolytes are minerals such as sodium, potassium and magnesium that help regulate fluid balance and support normal muscle and nerve function. During exercise, some electrolytes are lost through sweat and need to be replaced.

For most young athletes taking part in regular training sessions and matches, water is usually sufficient for hydration. A balanced diet will also provide the electrolytes needed to support normal daily activity and sport.

However, there may be occasions when electrolyte drinks are considered, such as:

• Extended periods of exercise
• Multiple matches or games in one day
• Hot weather conditions
• Intense training camps or tournaments
• Athletes who sweat heavily

It's important to remember that many sports drinks also contain added sugars and calories, so they should not automatically replace water as a child's everyday drink and parents should read the labels to check the drink contents.

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A Practical Approach for Parents

For the majority of grassroots footballers, rugby players and other young athletes, focusing on regular hydration before, during and after activity is the most important thing

Sports drinks and electrolyte products may have a place in certain circumstances, but they should be viewed as a tool for specific situations rather than an essential part of every training session.

As with protein shakes and other supplements, parents should avoid feeling pressured into buying the latest hydration trend. Good nutrition, regular hydration and healthy habits remain the foundations of supporting a young athlete's performance and wellbeing.

 Practical Nutrition Habits That Often Matter More Than Supplements

Before worrying about supplements, ask:

✔ Is my child eating breakfast regularly?

✔ Are they staying hydrated?

✔ Do they eat fruit and vegetables most days?

✔ Are they getting enough sleep?

✔ Do they eat a recovery snack or meal after activity?

✔ Are meals generally balanced?

Improving these habits often provides greater benefits than any supplement.

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If you are concerned that your child isn't getting adequate nutrition, or you're simply not sure what good nutrition looks like for your child's specific needs, you're not alone. Between social media, supplement marketing and the endless stream of conflicting advice online, it can be difficult to know who to trust. In these situations, we always recommend seeking advice from a qualified nutrition professional who can provide guidance tailored to your child.

Two accounts we regularly follow and share content from are Marc Pugh (@thefoodiefootballer), a former Premier League footballer turned nutritionist, and @performance_canteen, two sports nutritionists helping parents understand how to fuel active children and young athletes. Both provide practical, evidence-based advice that cuts through the noise and focuses on building healthy habits around food.

Ultimately, there is no magic supplement for sporting success. Consistent training, quality coaching, adequate sleep, good hydration and a balanced diet will always be the foundations of helping young athletes perform, recover and enjoy their sport.