Nutrition plays a crucial role in sports performance and growth for children and adolescents. There is a need for athletes to understand which foods provide energy, how to eat during an event, and when and what to consume after physical exertion. Fat and glucose provide the energy for muscle activity. To increase glycogen stores, carbohydrates should be consumed just before intense activities. Pulses, along with eggs and milk, contain proteins that are quickly absorbed by the body, making them the perfect post-workout snack. To produce energy and build muscle, athletes require a balanced diet that provides them with all the nutrients they need. Minerals such as calcium, iron, and zinc are necessary for athletes. Young athletes must drink plenty of fluids to avoid dehydration. It is therefore important to stay hydrated by drinking plenty of water in the days leading up to a game. Dietary supplements may be used by some athletes. They should, however, be aware of safety and efficacy concerns, as well as ensuring that their sporting association permits use. Athletes must organise their food in order to achieve optimal health and performance. They should think about their calorie and macronutrient requirements and consume a well-balanced diet rich in vitamins and minerals. Protein and carbohydrates in the diet will differ depending on the intensity and type of sport the athletes are participating in, so contacting a dietician for advice on sports nutrition can help them in finding a individual balance.