Feeling Stuck as a Young Athlete? Your Nutrition Might Be the Missing Piece

If you are a young athlete experiencing a plateau in performance—whether that be in strength, endurance, recovery, or overall energy—nutrition may be a key factor worth examining.

Training alone does not drive progress. Proper fueling is essential to support growth, adaptation, and long-term athletic development. Below are three common nutrition-related factors that may be limiting your progress.

1. Skipping Breakfast

One of the most common habits observed in young athletes is consistently skipping breakfast.

Busy mornings, lack of appetite, and time constraints are understandable; however, these challenges do not eliminate the body’s need for fuel. Young athletes have elevated energy demands due to training, growth, and various daily activities. Beginning the day without adequate nutrition can negatively impact performance, concentration, and recovery.

It is also important to clarify that minimal intake—such as protein added to coffee or a single piece of toast—does not constitute a balanced breakfast. A well-composed morning meal should include carbohydrates, protein, and fats to adequately support energy needs.

For athletes who struggle with morning appetite, this is not a permanent limitation. Gastrointestinal tolerance can be improved gradually with a structured approach.

Example of a moderate training plate: 1/3 carbohydrates, 1/3 protein, 1/3 colors (fruit/veg), + 1-3 servings of healthy fats.

2. Influence of Social Media and Unqualified Sources

Many young athletes are increasingly influenced by nutrition trends promoted on social media platforms, particularly content that prioritizes thinness over performance.

Nutrition guidance should be obtained from qualified professionals with experience in athletic fueling, not from influencers whose goals may be unrelated—or even counterproductive—to strength, performance, and health. The demands placed on an athlete’s body require evidence-based strategies tailored to training load, sport, and individual needs.

3. Lack of Intentionality in Nutrition

In many cases, the issue is not poor nutrition choices but a lack of awareness altogether.

Not all athletes grow up in environments where nutrition is emphasized, yet this does not prevent them from learning how to fuel effectively. Working with a nutrition professional can provide the education and structure needed to support both immediate performance and long-term development.

As competitive standards in sport continue to rise, athletes must be intentional about every aspect of their preparation. Nutrition plays a critical role not only in reaching performance goals but in sustaining health, resilience, and longevity in sport.

Conclusion

Performance plateaus are rarely random. More often, they reflect gaps in recovery, fueling, or preparation.

By addressing nutrition with the same level of focus applied to training, young athletes can better support their performance today while building habits that will benefit them well into the future.

About the Author

Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting at the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado and is a sports nutritionist through the ISSN. She is pursuing her master's degree in sports nutrition at Texas Tech University to become a sport-registered dietitian. Jourdan founded Herathlete, a brand committed to supporting female athletes through education and community.