Hot Days, Healthy Plates: Summer Nutrition, Meals & Snacks for Young Skaters
What Coaches and Doctors agree skaters need to perform their best!
When it comes to helping your skater stay strong, healthy, and focused—especially in the summer—nutrition matters more than you might think. In fact, many young athletes are under-fueled and don’t realize it. As coach and sports dietitian Tricia Azra, RDN, says,
“Even skipping one meal or snack can create an energy deficit. That deficit can lead to fatigue, poor performance, and even increased susceptibility to injury.” (Source: Atrium Health)
This blog breaks down key tips from top sports nutrition experts to help parents and skaters stay on track this summer—whether they’re training daily or just skating a few days a week.
Skaters Need More Fuel Than You Think
Young athletes need more calories and nutrients than non-athletes their age—because they’re not only growing, they’re training. According to the Kerry Health & Nutrition Institute, “ The energy demands of youth athletes are far greater than those of their sedentary counterparts—and even adults.”
Under-fueling doesn’t just affect performance. It can lead to:
Fatigue and low energy
Trouble concentrating
Poor recovery
Risk of injury
Slowed growth or delayed puberty
The solution? Plan meals and snacks every 2–3 hours to support training and development.
Carbs Are NOT the Enemy—They’re Fuel!
Think of carbs like gas in a car. If your skater is training, growing, or skating for long periods—they need it! Sports dietitian Tricia Azra explains:
“ Carbs are like gas for a car. The more miles you plan to drive, the more gas you need. ”
Choose whole food carbs like:
Oats, brown rice, sweet potatoes
Whole grain breads or pasta
Fruit, vegetables, beans
Limit ultra-processed sugary carbs (like candy or soda), but don’t fear natural carbs—they’re essential for energy!
Protein Helps Rebuild, Not Just Bulk Up
Despite all the hype around protein shakes, most skaters don’t need supplements—just balanced meals. Dr. Randon Hall from Phoenix Children’s says:
“Most children can get all the protein they need through a regular healthy diet.”
Whole food protein sources include:
Chicken, turkey, eggs, yogurt, cheese, hummus, tofu, beans, nuts
Limit processed meats and added processed sugars when possible
Save the shakes for post-hard-practice recovery if needed, but food first is best.
Hydration Starts Before the Rink
Hydration is one of the most overlooked keys to skating success. But thirst is already a sign you're behind.
“Thirst is a late sign of dehydration,” says Dr. Hall. of Phoenix Children’S says “Don’t wait until your child is thirsty to hydrate.”
Hydration Tips:
Start hydrating the day before hard practice or events
Pack cold water or coconut water (with no added sugar)
Avoid energy drinks and soda
Sports drinks only needed if skating hard for 1+ hour or sweating heavily
Pro tip: Add fruit slices or electrolyte tabs if your skater resists plain water.
Micronutrients Matter (Iron, Calcium, Vitamin D)
Skaters need strong bones, energy, and muscle recovery—and that means more than just macros.
Key vitamins & minerals to focus on:
Iron: Helps carry oxygen in the blood (especially critical for growing girls)
➤ Found in: lean red meat, leafy greens, eggs, Iron fortified foods
➤ Pair with vitamin C (like berries or citrus) to boost absorptionCalcium & Vitamin D: Help build lifelong bone strength and support muscle coordination
➤ Found in: milk, cheese, yogurt, fortified plant milks, leafy greens
➤ Get vitamin D from sunlight or supplements if needed
Timing Is Key: When to Eat Matters Too
Eating at the right times helps performance and prevents mid-practice crashes.
Use this schedule to guide your skater:
Before skating: Light, carb-rich snack (banana, toast, crackers, smoothie)
During long sessions: Water or diluted juice, fruit slices, or a mini granola bar
After practice: Protein + carb recovery snack (chocolate milk, turkey sandwich, yogurt with fruit)
Skip the Restrictive Diets
Kids need a wide variety of foods. Unless advised by a doctor, don’t eliminate food groups like carbs, sodium, or dairy.
“Athletes need more carbs, protein and sodium than the general population,”
says Azra of of Atrium Health, restrictive diets can harm performance.”
Focus on balance, not perfection!
Final Thought
Skaters don’t need to eat perfectly—but they do need to eat consistently and intentionally. Supporting your skater’s nutrition means better energy, focus, and long-term health—on and off the ice.
Download & Print our “Healthy Foods for Summer Skating Days” & “Skater Favorite Snacks” menus.
Help your skater learn to make healthy - “Good, Better, Best” Choices for a Strong, healthy and productive Summer!
⚠️ Disclaimer
This blog is for informational purposes only and is not intended as medical or nutritional advice. Always consult with a pediatrician, registered dietitian, or sports medicine professional before making changes to your child’s diet or supplement plan.
