Fueling Young Athletes: Nutrition Guide for Kids in Taekwondo

Timing Is Everything

Pre-Training Meal (1.5–2 hours before class)

Aim for a balanced meal with complex carbohydrates (for energy), moderate protein (for muscle support), and low fat (digests quickly).

Good options:

• Rice with chicken or fish + vegetables
• Pasta with lean meat sauce
• Banana with peanut butter on whole-grain bread
• Oatmeal with fruit

Avoid before class:

• Heavy fried foods (lumpia, fried chicken) — slow to digest
• Sugary drinks and juice — cause energy spike then crash
• Large portions — fullness impairs movement

Pre-Training Snack (30–60 minutes before class)

If there wasn't time for a full meal:

• Banana
• Rice cake with peanut butter
• Small handful of trail mix

Post-Training Recovery (within 30 minutes)

This is the most important window. Combine protein and carbohydrates to repair muscle and replenish glycogen.

Good options:

• Chocolate milk (surprisingly excellent recovery drink)
• Rice and eggs
• Yogurt with fruit
• Protein shake with banana (for older teens)

Hydration

• During the day: Children should drink 6–8 glasses of water (more in Metro Manila heat)
• During class: Small sips every 15–20 minutes; avoid large volumes at once
• Signs of dehydration: Headache, irritability, dark yellow urine — a common reason for poor training performance

Foods That Support Training

A Note on Supplements

For children under 14, no supplements are needed or recommended beyond a standard multivitamin if diet is limited. Real food covers all nutritional needs for junior training loads. Protein powders and creatine are inappropriate for developing athletes.

Practical Tips for Busy Families

• Batch-cook rice and protein on Sundays for the week ahead
• Keep bananas and peanut butter available as quick pre-class fuel
• Pack a water bottle the night before — dehydrated kids train poorly
• Make the post-training meal a family ritual — sit down together, ask about class