I began competitive weightlifting as a youth lifter and quickly immersed myself in the world of professional athletics early, in what would become a 10+ year career. I trained daily alongside older athletes vying for spots on the Rio Olympic Games team. It was an intense environment that taught me what it truly takes to reach the top. Through this experience, I developed core values that not only helped me succeed as an athlete but also shaped me into a more confident person—and for that, I am incredibly grateful.
Looking back, however, I recognize gaps in my development and the experiences of many other youth athletes. As a registered dietitian student, I now see ways we can better support and advocate for young athletes, helping them grow and thrive in healthier, more balanced ways.
Encourage ‘fueling for performance’
We can all advocate for fueling performance. This means prioritizing performance markers over appearance. We know that leaner isn’t always stronger, visible abs don’t necessarily mean a strong core and small women can be powerhouse athletes (hello, Simone Biles). So why do we still place so much value on appearance? As coaches, parents, and role models, it’s crucial to recognize that young athletes’ needs are different from our own. They might need to eat up to eight meals or snacks a day, buy new clothes more frequently, and possibly even change weight classes every few years—or sooner—if they’re in a weight-class sport.
Watch your dialogue around physical appearance, body image, and food.
Athletes in this age group are like sponges—they absorb everything, especially from those they look up to, such as coaches, older teammates, elite athletes, peers, and social media influencers. Protective dialogue in this context means being mindful of what we say, particularly when it comes to topics like physical appearance, body image, and food. Even well-intentioned comments can have unintended harmful effects.
Examples:
A coach asks, “Have you been eating badly?” after noticing the athlete's uniform fitting tighter.
A parent questions, “Should you be eating another serving?”
Influencers post a "what I eat in a day" reel while highlighting their physique.
Sure, you may have a good relationship with your athlete and it might seem like harmless banter, but those kinds of comments can stick with them and lead to behavior changes that aren't helpful for their health or optimal sports performance.
Emphasize the importance of supporting puberty, even if this means a temporary performance decrement.
This is a significant and often challenging concept to accept, especially in an era of early specialization in sports. Puberty is a critical period in a person’s life. From a nutritional perspective, energy needs for normal development are particularly high, and that’s before considering the demands of sports, extracurriculars, academics, and social life. Add all these factors together, and eating becomes a full-time job!
For girls, puberty presents unique challenges as our bodies change. Our hips widen, we need more support for our breasts, hormonal acne often feels like it’s here to stay, and we experience an increase in fat mass. In terms of athletic performance, we may see a decline in speed, strength, and skill development—or we might plateau with no noticeable improvements at all.
For boys, puberty, with its surge in testosterone, typically helps build muscle, lean out the body, and can lead to a sharp increase in sports performance. But for girls, estrogen is our primary hormone. While this may seem like a disadvantage, estrogen is vital for bone health, hormonal balance, and menstrual health, which is a key indicator of overall well-being as we transition into adulthood. This means that our peak athletic performance may come later in life.
Provide context around their role models
Many elite athletes we admire achieve their best in their early to late twenties. The bodies we might envy are the result of years, sometimes decades, of training. So, this is a time to show ourselves some grace as our bodies change. As parents and coaches, it’s important to remind young athletes that the body they have now isn’t the body they’ll have forever. Our bodies change, that's normal. Focusing on optimal development during this time is crucial for their long-term potential, both in sports and beyond.
Prioritize the long-game
Sports like weightlifting are unique because you can continue lifting well into your later years. It’s a sport that typically demands years of experience before reaching the elite level, and the competition is only getting tougher. If you want to give your young athletes the best shot at long-term success, it's essential to understand that they’re playing the long game. Success isn’t achieved overnight—and honestly, where’s the fun in that?
I'm thrilled to announce that my athlete mentorship program is officially up and running, and we're already in full swing! Through mentorship, your young athlete will gain valuable insights into sports performance while having a 'teammate' they can rely on. I’ve been in their shoes, and I truly understand the journey. I’m excited to support and guide your athlete every step of the way!
About the Author
Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting for both the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado. She is pursuing her master's degree in sports nutrition with hopes of becoming a sport-registered dietitian. Jourdan is the founder of Herathlete, a brand committed to supporting female athletes through education and community.
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