Food Insecurity and Youth Sports

Claire Sakura Swihart

Perspectives on Nutrition and Health from a Registered Dietitian

Written by Claire Sakura Swihart and edited by Monica Van Winkle, MS, RDN

One in six children face hunger in Washington. Though the economy may have appeared to rebound after the pandemic, food insecurity has only worsened – driven by inflation and rising food prices. In fact, a food survey conducted by researchers from University of Washington School of Public Health and Washington State University found that Washington state residents who experience food insecurity attribute their grocery bills to be their biggest financial burden and source of stress, even compared to utilities or rent. Across the respondents of the study, nearly half of the low-income households experienced food insecurity.

Food insecurity is often identified as an issue that needs to be solved. However, the intersection of food insecurity and youth sports is little explored, despite its serious implications on youth well-being. This is why I reached out to Monica Van Winkle, MS, RDN, to discuss the nutritional and health implications of food insecurity among youth in sports. In the call, we discussed the prevalence of food insecurity, the health impacts of inadequate energy consumption, and ways to prevent energy deficiency for food insecure athletes. We also worked to compile various resources aiming to provide guidance for anyone experiencing food insecurity.

Because of the greater energy expenditure of athletes and those participating in sports, athletes are at much greater risk for food insecurity as a result of their heightened caloric demands. Notably, an investigation at a public university in England found that students regularly participating in sport were four times more likely to be food insecure than students not on a sports team. (Anziano and Zigmont, 2024)

Being food insecure as an athlete poses significant health risks. Impacts of under-fueling can include increased risk of injury, lowered immune system function, compromised bone health, emotional stress, muscle loss, decreased cognitive function, loss of menstrual cycle, impaired judgment, loss of cardiovascular endurance, and disruptions to vital systems including the endocrine system, metabolic system, and gastrointestinal system, over time leading to decreased cardiovascular function. This is all described by Relative Energy Deficiency in Sport, also known as RED-S. RED-S is a commonly undiagnosed syndrome caused by low energy availability which occurs when energy demands of training and daily life are not met by energy intake through food. When this energy deficit continues for extended periods of time, the ramifications on health can be extensive.

Though RED-S can affect athletes of all ages, Van Winkle highlighted that the health consequences are especially concerning for youth. Adolescence is a critical time for growth and development. If nutritional needs are not adequately met, growth can be hampered and puberty can be delayed. Further, the gain in bone mass and density during adolescence is key in developing healthy bone mineral density for life. This accrual of bone density slows in our twenties and stops fully once we reach thirty. If bone mass is not adequately gained during our childhood and teenage years, it may be impossible to attain a healthy bone density level. This presents a risk in developing osteoporosis or osteopenia, two conditions in which the bones become brittle and weak.

In addition to long term health consequences, under-fueling can also affect performance at school. Studies have demonstrated how academic performance is impaired among food insecure college students. This is due to the cognitive impacts of RED-S.

Further, “even if someone is getting enough calories, they may not be able to afford foods that are high in performance enhancing nutrients,” adds Van Winkle. Nutrient dense foods are often expensive. A 2023 British study by The Food Foundation found that healthier food is twice as expensive as less healthy food. (Van Winkle emphasized the importance of avoiding labeling foods as good or bad, stating that all foods can have a place in a healthy diet.) Another recent study by the University of Warwick finds that Americans consumers are paying 40% more than marginal cost for fruits and vegetables. Fruits and vegetables are rich in antioxidants, vitamins, and other essential nutrients that promote overall health. Athletes also often look to include anti-inflammatory foods for muscle recovery such as fish, seeds, whole grains, berries, and leafy greens – all foods that often come with a higher price label.

So, what can we do?

Van Winkle noted that we must acknowledge that food insecurity will never go away; it is a reality that we must all recognize. Though efforts through government agencies and nonprofit organizations like FamilyWorks can mitigate the issues surrounding food insecurity, it will continue to exist, and people will continue to be impacted. In order to facilitate conversations around food insecurity and to effectively assist those in need, destigmatizing the topic and normalizing food insecurity is a must.

For example, Van Winkle mentioned that coaches can play a critical role in assisting youth who are enrolled in sports and are also experiencing food insecurity. However, to reach out effectively, the normalization of food insecurity is important as it is still a stigmatized topic.

Next, Van Winkle underscored how education is paramount. The health impacts of under-fueling and RED-S are not well-versed in society. In a world where diet culture pervades, it is increasingly crucial to recognize the importance of nutrition and food in both sports, but also to maintain health. Especially as this impacts kids — institutions, communities, clubs, teams, and individuals must work together to spread awareness about RED-S, food insecurity, and the impact of under-fueling.

Van Winkle provided me with a list of lower-cost foods that may help those living with food insecurity meet their caloric and nutritional needs.

Lower-cost foods:

  • Seasonable fruits and vegetables
  • Grains (rice, barley, pasta, cous cous, etc.)
  • Oats
  • Bread
  • Potatoes
  • Nut butters
  • Dried or canned beans
  • Dried or canned legumes
  • Eggs (Trader Joe’s is less expensive)
  • Canned meats (tuna, chicken, salmon)
  • Canned or frozen vegetables
  • Canned fruits
  • Cereal in bulk

Tips to save on higher-cost foods:

1) Freeze foods to cook and eat at a later time. This can be useful when meat, poultry, tofu and other perishable foods are on sale or in bulk.

2) Shop at Trader Joe’s or try to find a teammate with a Costco card to purchase food in bulk and save money on household necessities like toiletries.

Resources for navigating food insecurity:

To learn more about RED-S and sports nutrition: