Nutrition talk with kids is one of the most powerful and most sensitive tools in your coaching toolbox. Get it right, and you empower athletes to feel energized, strong, and capable. Get it wrong, and you risk confusion, shame, or even legal issues.
CrossFit’s foundational approach is simple: “Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” As coaches, we help families understand that nutrition isn’t about restriction; it’s about fueling movement, recovery, and long-term health.
The goal: Build awareness, education, and consistency around sound nutrition principles without complicated diets or macro splits.
Simple cues like “real food first” or “eat to feel strong” go a long way in building mindful, capable, and confident young athletes.
1. Know What You Can and Can’t Say
Before discussing food, understand your scope.
Legal reality: In many areas, only licensed nutritionists or registered dietitians can prescribe diets or give individualized nutrition plans.
What you CAN do:
- Educate about food groups, hydration, and athletic performance
- Share general concepts and big-picture themes
- Be a positive role model for healthy eating habits
What to avoid:
- Specific meal plans or assigned macronutrients
- Individual dietary prescriptions
Your role: Remind everyone that eating real, minimally processed food most of the time is the way to go.
2. Set the Stage: The “Why” Behind Food Choices
Framework:
- We eat to fuel our bodies so we can move, play, and recover.
- Food is fuel, not a reward or punishment.
- Some foods help us feel strong and fast; others make us sluggish.
- We want to learn the difference and communicate with ourselves regularly.
This creates curiosity and empowerment rather than shame or restriction.
Real-world impact: When a kid hits a PR and excitedly mentions their great lunch, it sets a positive tone. Conversely, when a kid moves unusually slowly, asking about their recent meal often reveals the connection between poor nutrition and poor performance.
Remember: You’re building humans and athletes for life, not just coaching today’s class.
3. Teach Food Categories, Not Diets
Keep it simple and relatable.
The basics:
- Protein builds strong muscles.
- Carbohydrates provide energy
- Fats support the brain and hormones.
- Fruits and vegetables aid recovery and strengthen the immune system.
- Water is essential for everything.
Skip complicated point systems, macro counting, or social media fads. When kids understand that food fuels workouts and helps them feel good, they make better choices inside and outside the gym.
Teaching Tools
Whiteboard drawings: Let kids categorize foods they list. Use Venn diagrams or food charts to show which foods contain protein, carbs, or fats. Kids love stepping into the coaching spotlight.
“What’s on your plate?” Have kids snap photos of meals to share at the whiteboard. Creates accountability and conversation without judgment. Plus, teens love the social aspect.
Post-workout conversations: Share your own go-to snacks (banana with almond butter, hard-boiled egg with fruit, protein shake). Kids look to coaches as role models and are curious about what fuels you.
Homework assignments: Challenge kids to eat two different vegetables in one day, or quiz them on five protein sources. These micro-challenges build awareness and reinforce lessons outside the gym.
4. Keep It Performance-Based
Frame nutrition around performance, not body shape or weight.
Ask:
- How did you feel in today’s workout?
- Did that breakfast help you feel strong or tired?
- Notice how water makes you feel more awake and less cranky?
The sweet spot: Connect nutrition directly to how their bodies perform.
5. Educate Parents
Kids often don’t control meal planning or grocery shopping. Parents have the biggest impact on their child’s nutrition.
Support Strategies
Gym visuals: Display “World-Class Fitness in 100 Words,” nutrition pamphlets at the front desk, or information on whiteboards/bathrooms where parents wait.
Monthly newsletter: Include class updates plus a recipe or nutrition tip.
Share resources: The CrossFit Kids Training Guide contains family-approved, easy-to-make recipes.
6. Model First, Preach Never
Kids watch their coaches constantly.
Self-audit:
- Do you drink water while coaching, or do you sip from a fast-food cup?
- Do you discuss eating as a way to feel strong?
- Do your snacks reflect what you teach?
- Do gym snacks contradict or support your message?
The bottom line: Your environment speaks louder than any lecture. You don’t need to be perfect, but you must be consistent and transparent.
Walk the walk, talk the talk, and lead with intention — inside and outside the gym walls.
Tomorrow, we’ll talk about how the right trainer can make or break your CrossFit Kids program.
