Teen Sports Nutrition: Safe Support for Young Athletes

As a parent, coach or even a teen athlete yourself, you’ve probably wondered: Are supplements safe for adolescents? It’s a common question we get, especially with so many performance products on shelves (and in Instagram feeds). The short answer? Most young athletes don’t need them - and in some cases, they can actually do more harm than good.

But that doesn’t mean there’s no place for sports nutrition in a teen’s training life. With the right knowledge (and some expert guidance) there are a few safe, effective products that can support performance, recovery and overall health during those critical growth years.

Let’s break it down.

Hydration: Keep It Simple

Teenagers sweat, sure - but not like adults. In fact, adolescents lose fewer electrolytes through sweat, which means they don’t need the same high-sodium sports drinks designed for older athletes. Water should always be their first hydration priority.

That said, when training ramps up or the temps get hot, a little electrolyte support can help. Hammer Nutrition's Endurolytes Fizz is a great low-dose option. Each tablet has 200mg of sodium (much less than typical sports drinks), plus no added sugar. Bonus: it contains vitamin B6 (great for brain and immune health) and calcium, which is crucial for bone development during the teen years.

Pro tip: If signs of dehydration pop up (think fatigue, cramps, or headaches) half a tablet in a water bottle can do the trick.

Energy: Food First, Always

Growing bodies and active teens need fuel - and lots of it. The goal should always be real, nutrient-dense foods that support energy, growth, and development. The big three nutrients teens often miss? Iron, Vitamin D and Calcium.

At Aid Station, we carry a few food-based products that fit the bill - free from artificial additives, and made with real ingredients:

Näak Ultra Energy Puree → Sweet potato & butternut squash for slow-burning fuel
Em’s Power Cookies → Tasty, protein-rich snacks with oats and natural ingredients
Hammer Nutrition Energy Bars → Easy on the stomach and great for in-between meals
Radix Nutrition Meals → Low FODMAP options for sensitive stomachs, packed with nutrients
Clif Bars → High in energy, natural flavours, and seriously tasty

These options are safe, effective, and help build healthy food habits from a young age.

Recovery: Don’t Reach for the Protein Powder (Yet)

Here's something most people don’t realise: adolescents absorb protein better than adults. In other words, if they’re eating a balanced diet, they don’t need a post-workout protein shake. Daily protein needs (around 1.3–1.8g per kg of body weight) can usually be met with food.

Still, there are times when a little help is okay - especially if a teen isn’t hitting those daily targets or has specific dietary limitations.

If you're looking for safe recovery options, these are worth considering:

Veloforte Protein Shakes (Nova & Molto) → Clean, real ingredients in tasty flavours (contains plant protein powder)
CurraNZ Blackcurrant Supplement → Some early research suggests small performance benefits (though studies are on adults)
Pure Sports Blackcurrant Recovery Powder → A natural antioxidant boost
Amazing Oils Magnesium Bath Flakes → A relaxing way to soothe sore muscles
Naak Recovery Shake → Delicious recovery shake with a 4:1, carb:protein ratio for optimal results

The Bottom Line

Supplements aren't a shortcut to success - and for young athletes, they shouldn’t be the starting point. But with the right guidance and a food-first approach, there are a few smart, safe ways to support hydration, energy and recovery when training gets tough.

If you’re ever unsure, reach out to a qualified sports dietitian (especially for elite or high-volume young athletes). And when in doubt, whole foods and water are still the gold standard.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition