How Sports and Activities Influence Eating Behaviors in Children

Sports and extracurricular activities play a major role in shaping a child’s relationship with food, body image, and eating habits. While participation in physical activities promotes overall health, it can also increase the risk of disordered eating behaviors, especially in sports where weight, body composition, or endurance are emphasized.

Positive Ways Sports & Activities Influence Eating Behaviors

·         Encourages Proper Fueling & Hydration

o   Active kids require more calories and nutrients to sustain energy, promoting an understanding of food as fuel

o   Hydration becomes a priority, reinforcing the importance of water and electrolyte balance

·         Supports Balanced Eating Habits

o   Kids involved in sports or performing arts may naturally eat more consistently throughout the day to support activity levels

o   Exposure to team meals, group snacks, and nutrition education can encourage positive eating patterns

·         Improves Body Appreciation & Strength Focus

o   Engaging in activities that value skill and endurance over appearance (e.g., swimming, soccer, dance, martial arts) can help children appreciate their bodies for what they can do, rather than how they look

·         Develops a Mind-Body Connection

o   Kids in sports learn how different foods impact their energy, mood, and performance, reinforcing listening to hunger/fullness cues

Negative Impacts of Sports on Eating Behaviors

·         Emphasis on Weight & Body Composition

o   Sports with weight categories (wrestling, gymnastics, ballet, swimming, cheerleading, track & field, figure skating) often emphasize leanness or body size

o   Coaches, peers, or judges may reinforce harmful body image messages, leading to food restriction, overexercising, or unhealthy weight control habits

·         Pressure to “Look the Part”

o   Certain activities promote idealized body types (e.g., ballet = lean, football = muscular)

o   Children may compare their bodies to teammates, role models, or influencers, fueling body dissatisfaction

·         Risk of Disordered Eating & Undereating

o   Endurance sports (long-distance running, swimming, cycling) increase the risk of Relative Energy Deficiency in Sport (RED-S)—where kids burn more calories than they consume, leading to fatigue, low bone density, and poor recovery

o   Skipping meals, avoiding carbs, or using “clean eating” to control weight are common early signs of disordered eating in young athletes

·         Excessive Focus on “Clean” or “Perfect” Eating

o   Orthorexia (obsession with “healthy” eating) is common in kids who are taught to avoid processed foods, sugar, or fats for better performance

o   Demonizing certain foods can lead to food guilt, anxiety, and extreme restriction

·         Burnout & Overexercising Without Proper Nutrition

o   Kids in high-intensity training programs may feel pressure to perform despite exhaustion

o   Without proper caloric intake, their bodies may struggle with growth, recovery, and mental health

How Parents Can Promote Healthy Eating Behaviors in Active Kids

·         Shift the Focus to Fueling for Performance, Not Weight

o   Say this:

§  “Your body needs fuel to help you run faster and stay strong.”

§  “Eating a mix of proteins, carbs, and fats will help you recover better.”

o   Avoid saying:

§  “You need to stay light to compete better.”

§  “Maybe you should cut carbs before your next event.”

o   Why? This keeps the focus on strength and endurance, not weight control.

·         Encourage Listening to Hunger & Fullness Cues

o   Teach kids to:

§  Eat when hungry and stop when satisfied (not based on external rules)

§  Refuel after workouts with a balance of carbs, proteins, and fats

§  Avoid skipping meals before or after practice

o   Signs of Underfueling:

§  Constant fatigue, slow recovery, irritability, frequent injuries, or dizziness

·         Teach That All Foods Have a Purpose

o   Reinforce that:

§  Carbs = Energy (whole grains, fruits, pasta, rice)

§  Protein = Strength & Recovery (chicken, beans, eggs, tofu)

§  Fats = Brain & Hormone Health (avocados, nuts, olive oil)

o   Avoid labeling foods as “bad” or “junk.” Restricting certain foods can backfire, leading to cravings or bingeing.

§  Example: Instead of saying, “You can’t have sugar, it’s bad for you,” say, “Sugar gives you quick energy, but we also need long-lasting energy from other foods.”

·         Watch for Signs of Disordered Eating in Sports

o   Warning Signs:

§  Skipping meals or eating less before competitions

§  Feeling guilty after eating certain foods

§  Becoming obsessed with “clean” or “perfect” eating

§  Comparing body size to teammates or competitors

§  Overexercising beyond training hours

o   If you notice these signs, talk with your child’s coach, a dietitian, or a mental health professional to ensure a balanced approach to nutrition and activity

Disclaimer: This information is intended for educational purposes and should not replace professional medical advice. If you or someone you know is in crisis or needs immediate help, please contact a healthcare professional or crisis intervention service immediately.