The Athlete Plate- Part I 

Interview with a Clinical Dietitian & Tennis Mom

Geanina Petrea: Good morning and thank you for taking the time to meet with me today. My name is Geanina Petrea, and the inspiration behind Mom & Son Tennis Dream came from our own journey—navigating the highs and lows of raising a young tennis player. As a mother deeply involved in my son’s athletic journey, development and well-being, I realized how powerful it is to have support, connection, and shared understanding from others on a similar path.

This platform was created to give tennis moms (and dads) a safe, uplifting space to exchange stories, advice, encouragement, and real experiences—from match wins to emotional struggles. It’s a community built from love, resilience, and the dream we all share, helping our children thrive on and off the court.

I truly appreciate your willingness to discuss the vital topic of nutrition in Young Athletes and Tennis Players. To start, could you tell us a bit about your professional background?

Good morning and thank you for giving me the opportunity to be here today. My name is Dena Hadjicosta Kyriacou. I was born and raised in Limassol, where I have been running my own private practice as a Clinical Registered Dietitian – Nutritionist. I hold a BSc Honours degree in Nutrition and Dietetics from the University of Surrey, UK, and a MSc degree in clinical Dietetics, for which I was awarded the prize for outstanding achievement. As part of my training, I completed placements in both public hospital and private clinic, gaining valuable, hands-on experience from the very start of my professional journey."

Since 2000, I have been working independently at my Diet & Nutrition Centre in Limassol, supporting a diverse range of patients. Throughout my career, I have remained committed to ongoing professional development, attending multiple conferences and contributing through lectures, newspaper articles, and radio programmes. I have also worked as a nutritionist for various football teams and individual athletes, including tennis players, which has enriched my expertise in sports nutrition.

In addition to my clinical work, I used to serve as a practical training supervisor for dietetic students at the University of Nicosia, contributing to the education of future professionals in our field. I am a registered member of Health and Care Professions Council (HCPC) and hold memberships in several professional associations, including the Cyprus Dietetic Association, the Cyprus Registration Board for Food Scientists/Technologies and the Cyprus Society for Clinical Nutrition and Metabolism.

I am passionate about providing evidence-based nutritional care and collaborating within multidisciplinary teams to optimize patient outcomes.

I am married to Xanthos Kyriacou, and we have two daughters, aged 13 and 11 years old, who train in tennis daily and actively compete in tournaments. As both a parent and a specialist in dietetics, I’ m actively involved in supporting their athletic and academic development. This experience has given me valuable insight into the unique demands of youth sports and reinforced my commitment to promoting proper nutrition, balance, and long-term well-being in young athletes.

1. So, let’s start with the first question. Why is nutrition important for young athletes?

Nutrition during childhood and adolescence is critical, but for athletes, it becomes foundational. This is a time of accelerated physical growth, hormonal changes, brain development, and increased demands from both school and sport. Active adolescents require more calories, protein, and micronutrients than their peers to support muscle growth, bone density, cardiovascular health, and immune function. Without proper nutrition, young athletes may experience stunted growth, early fatigue, poor concentration, and even increased risk of injuries or long-term health issues. Nutrition fuels training, enhances performance, and safeguards development.
 

2. What are the most important nutrients for a young athlete?

Young athletes must prioritize all three macronutrients:

• Carbohydrates: These are the body’s primary energy source, especially during high-intensity or endurance-based sports. Complex carbs like oats, whole grains, fruits, and sweet potatoes help sustain energy.
• Protein: Vital for tissue growth, muscle repair, hormone production, and immune support. Protein needs are higher in athletes and should come from lean meats, legumes, dairy, tofu, and eggs.
• Fats: Healthy fats provide long-lasting energy, support brain and nerve development, and are necessary for producing hormones. Nuts, seeds, olive oil, avocados, and fatty fish are excellent sources.
  Micronutrients such as iron (for oxygen transport), calcium and vitamin D (for bones), and zinc (for immunity) are also critical. Deficiencies can impair performance and delay physical maturity.

3. How often should young athletes eat during the day?

Ideally, young athletes should eat three balanced meals and 2–3 nutrient-rich snacks per day. This approach ensures a steady supply of energy for school and sports, helps regulate blood sugar, prevents energy crashes, and promotes satiety. Snacks—like yogurt, fruit with nuts, or a small sandwich—are especially important before and after training. Regular eating also reduces the likelihood of overeating in the evening and supports a healthy metabolism.
 

4. How important is hydration, and what should athletes drink?

Hydration plays a crucial role in temperature regulation, muscle function, energy levels, and mental clarity. Even a small fluid loss (1–2% of body weight) can impair performance and increase the risk of cramps, heat exhaustion, or dizziness. Water is the best daily fluid. For intense or prolonged training (especially in hot climates), sports drinks with electrolytes can help replace sodium and potassium. Avoid sugary drinks and caffeine, which can cause dehydration. Athletes should hydrate before, during, and after activity, not just when thirsty.
 

5. Is it safe for young athletes to follow trendy diets like keto or intermittent fasting?

No. Restrictive diets are not recommended for adolescents, especially athletes. Diets like keto, low-carb, paleo, or intermittent fasting can lead to inadequate intake of energy, fiber, and key nutrients like calcium, iron, and B-vitamins. These diets may also cause fatigue, irritability, and poor focus. Athletes need consistent, balanced fuel to support both performance and development. Nutrition during adolescence shapes lifelong habits, bone health, and metabolism—so flexibility and variety are key.
 

6. What is the role of protein in a young athlete’s diet?

Protein helps build and repair muscle tissues, supports the immune system, and promotes lean body mass. It’s particularly important after training or matches, when the body is recovering and rebuilding. Athletes should aim to include protein at every meal—ideally spaced out across the day to support muscle protein synthesis. Whole food sources such as lean meats, poultry, eggs, legumes, dairy, tofu, and soy are preferable to supplements. Overemphasis on protein—at the expense of carbs or fats—can impair overall performance.
 

7. Are supplements necessary for young athletes?

In most cases, no. A well-planned diet will meet all nutrient needs. Supplements like iron or vitamin D may be needed in cases of deficiency, diagnosed by a health professional. When sports supplements, protein powders, and energy products are used without guidance, they can replace real food or even cause harm. Professional supervision are crucial before introducing any supplement.
 

8. How do poor eating habits affect performance and health?

Skipping meals, eating too little, or relying heavily on processed foods can lead to:

• Low energy levels
• Reduced endurance and strength
• Slow recovery and increased soreness
• More frequent illnesses
• Greater injury risk
  Long-term, poor nutrition can impact growth, menstruation, bone health, and increase the risk for eating disorders or burnout. The body cannot perform at its best without adequate and consistent fuel.

9. What are signs a young athlete isn’t eating enough?

Red flags include:

• Constant fatigue or low energy
• Weight loss or muscle loss
• Delayed growth or puberty
• Frequent injuries or illness
• Mood swings or poor focus
• In girls, irregular or missed periods
  These symptoms may indicate Relative Energy Deficiency in Sport (RED-S), a serious condition that requires intervention.

10. Why is nutrient timing important for athletes?

The timing of meals and snacks significantly affects performance, recovery, and adaptation to training.

• Pre-training meals fuel the workout
• Post-training snacks aid muscle recovery and replenish energy stores
  Eating within 30–60 minutes after activity maximizes recovery and supports muscle growth. Missing these windows can delay recovery and lead to fatigue in the next session.

11. How important is breakfast for young athletes?

Breakfast starts metabolism, improves focus, and replenishes glycogen (stored energy) after sleep. Athletes who skip breakfast often underperform in morning practices or school and may struggle with appetite regulation later. A nutritious breakfast with complex carbs, protein, and healthy fat supports stable energy throughout the day.
 

12. How does good nutrition support immunity?

Active athletes experience physical stress that can temporarily weaken the immune system. A varied diet rich in antioxidants (vitamins C and E), iron, zinc, probiotics, and omega-3s can strengthen immunity and reduce infection risk. Key foods include fruits, vegetables, yogurt, legumes, and nuts. Proper nutrition reduces susceptibility to illness.
 

13. Can nutrition affect sleep?

Yes. Nutrients like magnesium, B-vitamins, and tryptophan (found in oats, dairy, nuts, and bananas) promote relaxation and better sleep. Large meals and sugary foods can disrupt sleep patterns. A light, balanced snack in the evening supports overnight recovery and stabilizes blood sugar.
 

14. What can parents and coaches do to support nutrition?

They should:

• Model balanced eating
• Keep nutritious food available at home
• Encourage regular meals and snacks
• Avoid body shaming or restrictive talk
• Collaborate with professionals when needed
  A supportive environment helps teens develop a healthy relationship with food, which lasts far beyond their sports career.