Weight loss in young athletes must be approached with great care.

Competing in weight classes below what’s normal for their age should be avoided. Managing weight loss should be the responsibility of a qualified Sports Dietitian, working together with the coach. When weight loss is necessary, sudden and drastic reductions through unorthodox practices should be avoided — for example, skipping dinner, or replacing a full meal with a “balanced” meal-replacement shake. Eating much less than needed simply keeps the body in a constant catabolic state, which limits the teenager’s growth, disrupts hormonal balance, causes muscle loss, and ultimately reduces performance.

The main goal of the nutrition plan should be fat loss over a specific timeframe — for example, 4–5 kg of fat over 3 months before competition. This ensures the body continues to receive the energy, protein, vitamins, and trace elements it needs daily, which is extremely beneficial during training preparation.

In this way, we support the teenager’s growth and preserve muscle tissue, so that on competition day the athlete’s muscle mass remains intact and full of energy, allowing them to perform at 100%.

The number one goal for every athlete should be getting enough energy (calories) from food. If an athlete consumes less energy than they actually need, no supplement will make up for it. The more that energy comes from quality foods (fresh fruit/vegetables, whole-grain products, dairy, lean meat, etc.), the more vitamins and trace elements the athlete naturally gets — reducing the need for supplements in the first place.

Supplements should mainly be considered in cases such as: daily, intense training (professional athletes, preparation periods), athletes with a history of iron deficiency, recovery from injury, or teenage athletes with a demanding schedule. In all cases, supplements should only be prescribed by a doctor or a qualified Dietitian, following a thorough assessment of the athlete’s diet, lifestyle, medical history, and individual needs. The “I’ll just take a multivitamin just in case” approach is outdated, ineffective, and in some cases can even be risky.

Heavy, prolonged exercise — especially during winter — increases the risk of respiratory infections, with symptoms like colds, flu, headache, fever, vomiting and diarrhea. Follow these prevention strategies through diet and lifestyle:

• Avoid contact with people who have a cold/infection or who are coughing, sneezing or have a runny nose
• Wash your hands before eating and after touching contaminated door handles, public restrooms etc.
• Quickly isolate any athlete showing flu or cold symptoms (headache, fever, runny nose, diarrhea, GI issues) from the rest of the team
• Wear appropriate clothing on cold days, avoid cold/damp conditions right after a game or training session
• Immediately after a game or training, protect your mouth and nose from direct cold exposure with a scarf or mask
• Don’t share water bottles or towels with other athletes
• When traveling, avoid tap water — only drink from sealed bottles
• Avoid raw vegetables and undercooked or insufficiently cooked meat
• Always wash or clean fruit thoroughly before eating
• Eat a balanced diet rich in calories, protein and vitamins
• Consume adequate carbohydrates before exercise (e.g., rice, potatoes, pasta, bread)
• Have 1 serving of yogurt or fermented milk daily
• Avoid restrictive or overly strict diets and sudden weight loss
• All athletes should be vaccinated according to their doctor’s recommendations
• Get at least 7 hours of sleep per night