Gameday fuel for kids and teens: Simple nutrition that actually helps performance

Neven Antic • June 8, 2026

You don’t need magical powders to help your child perform better.


Most 10–18yearolds in Adelaide need help with basic food habits, not exotic supplements.



Here’s a simple way to think about fuelling young athletes on training and game days, alongside their kids strength training in Adelaide or athlete strength and conditioning.

The three big rocks

We focus on:

  • Consistent meals – not skipping breakfast or lunch
  • Enough protein – to support growth and recovery
  • Smart carbs – around training and games

A better pregame plan

Three people doing dumbbell wall sits against a tan wall, indoors.

Common (unhelpful) patterns:

  • Fast food on the way to the game
  • Big sugary drinks
  • Nothing since breakfast

A better option, 2–3 hours before:


A meal with:

  • Lean protein (chicken, eggs, yoghurt)
  • Carbs (rice, pasta, potatoes, bread, fruit)
  • A bit of fat

Water, not soft drink.

30–60 minutes before, if needed:

  • A small, easy snack (banana, yoghurt pouch, muesli bar)
  • Water

Halftime and postgame

Halftime:

  • Sip water
  • Simple carb snack if needed (piece of fruit, small bar)



Postgame:

  • A proper meal within 1–2 hours with protein and carbs
  • Lots of water


This helps kids and teens:

  • Recover
  • Back up for training and school
  • Feel better later in the day

How we coach this at D8

We cover fuelling basics in:


We also give parents simple written guides so you’re not guessing.

Want help with your child’s performance and fuelling?

Three people doing dumbbell wall sits against a tan wall, indoors.

If you want your child or teen to be stronger, more confident and better prepared for sport:

We’ll look at their current training, movement and fuelling, and build a simple plan from there.

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