{"id":5345,"date":"2026-07-31T01:58:13","date_gmt":"2026-07-31T01:58:13","guid":{"rendered":"https:\/\/athletesuntapped.com\/blog\/?p=5345"},"modified":"2026-07-31T01:58:14","modified_gmt":"2026-07-31T01:58:14","slug":"carbs-fueling-athletic-preformance","status":"publish","type":"post","link":"https:\/\/athletesuntapped.com\/blog\/carbs-fueling-athletic-preformance\/","title":{"rendered":"The Truth About Carbs, Fueling, and Athletic Performance: Youth Sports Nutritionists Fran &amp; Kate"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"The Truth About Carbs, Fueling, and Athletic Performance: Youth Sports Nutritionists Fran &amp; Kate\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/VXfdRpBQTBw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>(0:00) Fran and Kate introduce Performance Canteen and explain why youth sports nutrition is often misunderstood&nbsp;<\/p>\n\n\n\n<p>(2:00) They discuss the biggest challenges parents face when trying to fuel young athletes and why practical nutrition advice matters&nbsp;<\/p>\n\n\n\n<p>(8:00) They debunk common myths about carbs, sports drinks, and &#8220;clean eating&#8221; for athletes&nbsp;<\/p>\n\n\n\n<p>(12:00) They explain why underfueling increases injury risk and why hungry athletes should eat more\u2014not less&nbsp;<\/p>\n\n\n\n<p>(16:00) They discuss dairy, recovery nutrition, and why social media often spreads misleading nutrition advice&nbsp;<\/p>\n\n\n\n<p>(25:00) They share how coaches can improve athlete performance simply by encouraging better fueling habits&nbsp;<\/p>\n\n\n\n<p>(29:00) They discuss body image, supplements, creatine, and helping young athletes build healthy relationships with food&nbsp;<\/p>\n\n\n\n<p>(44:00) They leave parents and athletes with simple nutrition habits that can improve performance for years to come&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Truth About Carbs, Fueling, and Athletic Performance<\/strong><\/h2>\n\n\n\n<p>For many parents, feeding a young athlete can feel surprisingly complicated. Social media is filled with conflicting advice about carbohydrates, sports drinks, dairy, supplements, and &#8220;clean eating.&#8221; It can be difficult to know what actually helps performance and what is simply another trend.<\/p>\n\n\n\n<p>In this episode of <em>Untapped Stories<\/em>, youth sports nutritionists Fran and Kate from Performance Canteen explain why proper fueling is one of the biggest competitive advantages young athletes have. Drawing from decades of experience working with athletes and families, they break down the myths surrounding sports nutrition and share practical strategies that help athletes perform better, recover faster, and enjoy their sport for longer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Most Young Athletes Aren&#8217;t Eating Too Much\u2014They&#8217;re Eating Too Little<\/strong><\/h2>\n\n\n\n<p>One of the biggest misconceptions Fran and Kate encounter is that young athletes should eat less because of the general messaging surrounding healthy eating and childhood obesity. While those public health recommendations are important, competitive young athletes have completely different nutritional needs. They aren&#8217;t just exercising several days a week\u2014they&#8217;re also growing, attending school, and recovering from training all at once.&nbsp;<\/p>\n\n\n\n<p>The biggest issue they see isn&#8217;t overeating\u2014it&#8217;s underfueling. Many athletes simply don&#8217;t consume enough calories to support both growth and athletic performance. When energy intake falls short, the body has fewer resources available for recovery, muscle development, and healthy growth, increasing the likelihood of fatigue, poor performance, and injury.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Carbs Are Not the Enemy<\/strong><\/h2>\n\n\n\n<p>Few nutrition topics create more confusion than carbohydrates. Many parents worry that foods like cereal bars, bagels, sports drinks, or other refined carbohydrates are unhealthy because they can raise blood sugar. Fran and Kate explain that context matters.<\/p>\n\n\n\n<p>For athletes, carbohydrates are the body&#8217;s preferred fuel source. Around practices and competitions, faster-digesting carbohydrates provide the energy needed to support both physical performance and mental focus. Rather than avoiding carbs, young athletes should understand when they are most beneficial.<\/p>\n\n\n\n<p>The same applies to sports drinks. Sitting on the couch with a sports drink isn&#8217;t necessary, but during long practices or games lasting over an hour, sports drinks can help replace fluids, electrolytes, and carbohydrates that improve endurance and concentration.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Stop Labeling Foods as &#8220;Good&#8221; or &#8220;Bad&#8221;<\/strong><\/h2>\n\n\n\n<p>Another important message throughout the conversation is avoiding labels like &#8220;clean&#8221; or &#8220;dirty&#8221; food.<\/p>\n\n\n\n<p>Fran and Kate emphasize that building healthy relationships with food is just as important as building healthy eating habits. While fruits, vegetables, lean proteins, and whole foods should absolutely be included in an athlete&#8217;s diet, relying exclusively on high-fiber foods can sometimes leave athletes feeling full before they&#8217;ve consumed enough calories.<\/p>\n\n\n\n<p>Instead of eliminating foods, parents should focus on balance and timing. Every food has a place depending on the athlete&#8217;s needs, training schedule, and recovery goals. Teaching young athletes that food is fuel\u2014not something to fear\u2014helps create healthy habits that last well beyond their playing days.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Hunger Is Usually Your Athlete&#8217;s Body Asking for Fuel<\/strong><\/h2>\n\n\n\n<p>One of the most practical takeaways from the episode is surprisingly simple: if your child says they&#8217;re hungry, they&#8217;re probably hungry.<\/p>\n\n\n\n<p>Many parents instinctively tell their children to wait until dinner or assume they&#8217;re simply bored. But highly active athletes burn enormous amounts of energy throughout the day. Ignoring hunger can leave them underfueled, especially during periods of rapid growth.<\/p>\n\n\n\n<p>Fran and Kate explain that chronic underfueling is linked to increased injury risk, particularly bone stress injuries. Energy that should be supporting growth is instead redirected toward meeting the body&#8217;s immediate demands for training and daily activity.<\/p>\n\n\n\n<p>Their advice is straightforward: trust your athlete&#8217;s hunger signals and don&#8217;t be afraid to offer nutritious snacks\u2014even before bed if needed. Something as simple as cereal with milk can provide carbohydrates for energy, protein for overnight recovery, and calcium to support bone health.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Don&#8217;t Believe Every Nutrition Trend You See Online<\/strong><\/h2>\n\n\n\n<p>Nutrition misinformation spreads quickly on social media, making it increasingly difficult for families to separate evidence from opinion.<\/p>\n\n\n\n<p>Rather than trying to eliminate social media entirely, Fran and Kate encourage parents and athletes to become critical thinkers. Before accepting nutrition advice online, they recommend asking simple questions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Is this person qualified to give nutrition advice?<\/li>\n\n\n\n<li>Are they trying to educate me or sell me something?<\/li>\n\n\n\n<li>Is this advice actually relevant for someone my age and activity level?<\/li>\n<\/ul>\n\n\n\n<p>Teaching athletes how to evaluate information helps protect them from harmful trends while encouraging lifelong healthy decision-making around food and performance.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Supplements Can&#8217;t Replace Good Nutrition<\/strong><\/h2>\n\n\n\n<p>One of the most common questions they receive involves supplements like protein powders and creatine.<\/p>\n\n\n\n<p>Their philosophy is simple: build the cake before adding the icing.<\/p>\n\n\n\n<p>Before considering supplements, athletes should first establish consistent eating habits, consume enough calories, eat balanced meals, stay hydrated, and time their nutrition around training. Once those fundamentals are in place, certain supplements may have a role for some athletes\u2014but they should never replace a strong nutritional foundation.<\/p>\n\n\n\n<p>Even with creatine, which has substantial research supporting its effectiveness in adults, Fran and Kate recommend an individualized approach for teenagers. Most young athletes have far greater opportunities to improve simply by eating enough food consistently.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nutrition Is a Long-Term Investment<\/strong><\/h2>\n\n\n\n<p>Perhaps the most valuable message from the conversation is that youth sports should always be viewed through a long-term lens.<\/p>\n\n\n\n<p>Parents often become focused on helping their child win the next tournament or make the next team, but lasting athletic success is built over years\u2014not weeks. Proper fueling supports healthy growth, better recovery, improved enjoyment, and consistent development throughout adolescence.<\/p>\n\n\n\n<p>As Fran and Kate explain, the goal isn&#8217;t creating the best 10-year-old athlete. It&#8217;s helping young athletes become healthy, confident, high-performing adults who continue enjoying sports for years to come.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Takeaway<\/strong><\/h2>\n\n\n\n<p>Fran and Kate&#8217;s message is refreshingly simple: young athletes don&#8217;t need restrictive diets, expensive supplements, or viral nutrition hacks. They need enough food, plenty of carbohydrates to fuel activity, balanced meals, proper hydration, and adults who encourage healthy relationships with food instead of fear.<\/p>\n\n\n\n<p>When athletes consistently fuel their bodies, they recover better, perform better, stay healthier, and most importantly, continue enjoying the sports they love.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About Athletes Untapped<\/strong><\/h2>\n\n\n\n<p>Want to help your athlete perform at their highest level? Pair great nutrition with great coaching through <strong>Athletes Untapped<\/strong>.<\/p>\n\n\n\n<p>We connect families with over <strong>3,000 vetted private sports coaches<\/strong> across the country, making it easy to find expert instruction that fits your athlete&#8217;s goals and schedule. Whether they&#8217;re looking to build confidence, improve skills, or gain a competitive edge, personalized coaching can help unlock their full potential.<\/p>\n\n\n\n<p>Visit <a href=\"https:\/\/athletesuntapped.com\/\"><strong>https:\/\/athletesuntapped.com<\/strong><\/a> to find a coach near you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>(0:00) Fran and Kate introduce Performance Canteen and explain why youth sports nutrition is often misunderstood&nbsp; (2:00) They discuss the biggest challenges parents face when trying to fuel young athletes and why practical nutrition advice matters&nbsp; (8:00) They debunk common myths about carbs, sports drinks, and &#8220;clean eating&#8221; for athletes&nbsp; (12:00) They explain why underfueling [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":5352,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,51,48],"tags":[42],"class_list":["post-5345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-for-parents","category-mind-and-body","category-stories-and-trends","tag-video"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Carbs, Fueling, and Athletic Performance - Athletes Untapped Blog<\/title>\n<meta name=\"description\" content=\"Learn the truth about youth sports nutrition, carbs, recovery, supplements, and fueling from sports nutritionists Fran &amp; 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