Your daughter seems off. She’s dragging through practices, snapping at you for no reason, and claiming she’s “just tired” – again. You may even write it off as a part of the normal teenager phase. But are you ignoring signs of a larger issue? As a parent of a young athlete, you’ve probably seen the signs of athlete fatigue, but figuring out what’s normal tiredness and what’s a red flag isn’t always easy.
Here’s the good news: fatigue is not a mystery. With a little investigating into what’s going on inside your daughter’s body and mind, you can play a powerful role in helping her bounce back stronger – not just in sport, but in life.
Let’s dive into what athlete fatigue really is, what causes it, and how you can support your daughter through it.
What Is Athlete Fatigue?
Athlete fatigue is more than being tired after a long practice. It’s a condition where the body (and brain!) can’t perform at its usual level – even after a few good nights of sleep.
There are two key types of athlete fatigue:
- Physical fatigue: This is when muscles are exhausted, movements might feel heavy, and recovery is slow.
- Mental fatigue: This type of fatigue might look like an inability to concentrate, waning motivation, and a lack of control over emotional regulation (i.e. there may be more tears than usual).
In adolescent female athletes, both often show up together – and the reasons go far beyond “not enough sleep.”
What Causes Fatigue in Teen Athletes?
- Under-fueling (AKA Not Eating Enough)
Female teen athletes are growing and training. That means their energy needs are huge – often more than they (or we) realize. Skipping meals, eating too little, or avoiding carbs can quickly lead to energy deficits. - Overtraining
More isn’t always better. Intense schedules with little recovery time can overload the body, leading to overtraining syndrome, a condition that includes chronic fatigue, irritability, decreased immunity, and performance decline. - Poor Sleep Habits
The teenage body needs about 8–10 hours of sleep a night. But with early practices, afterschool practices, homework that keeps them up late, and social media, sleep often takes a backseat. - Stress
School pressure, social dynamics, and the mental weight of sport (performance anxiety, fear of failure, comparison to others) can all contribute to fatigue. Stress also impacts sleep and eating habits, which then just continues the cycle of athlete fatigue. - Hormonal Fluctuations
It’s probably not surprising to hear that the menstrual cycle can impact energy levels, mood, and motivation. It’s important for young athletes to learn how their bodies respond to their cycles and adjust accordingly, whether that’s getting more sleep, changing their training schedule, or changing their nutrition intake.
Signs Your Daughter Might Be Struggling with Athlete Fatigue
Not all fatigue looks the same. Here are some red flags to watch for:
- Drop in performance, even with the same or more effort than usual
- Increased injuries, slow recovery, lingering soreness, if it seems out of the ordinary it probably is
- Mood swings or irritability, more than the “usual” teen attitude
- Loss of motivation or enjoyment, even with things they normally love
- Trouble concentrating at school, this can look like grades slipping or having to study twice as much to retain information
- Sleep issues, too much, too little, or waking frequently at night
- Changes in appetite, this can be both eating less than usual and eating more than usual
If two or more of these are happening regularly, it’s worth exploring the root causes and seeking help from health professionals, like a doctor or dietitian.
How to Help Your Athlete Recharge
Here’s where you come in, not as a coach or dietitian, but as a parent who knows their kid better than anyone.
1. Fuel Her Like an Athlete (Because She Is One)
- Make sure meals are consistent and balanced: carbs for energy, protein for repair, fats for hormones.
- Don’t fear snacks! Pre- and post-practice snacks are essential for recovery. Athletes should be eating at least two solid snacks per day – read more about athlete snacks here.
- Normalize eating enough. Diet culture often sneaks in during these years. Focus on fueling her body for normal growth and her activity, not restriction. And it’s especially important that you watch your language around food – if you are dieting, avoiding “bad” foods, “eating clean,” etc., it will only be a matter of time before your daughter is doing the same.’
📌 Parent Tip: Ask, “What did you eat today that helped you crush your practice?” instead of “Are you eating healthy?”
2. Build in Rest (and Protect It)
- Rest days aren’t lazy – they’re strategic. Muscles need time to repair and grow. If they are training daily, their bodies will eventually break down.
- Encourage active recovery like walks, stretching, or fun, low-intensity movement like yoga.
📌 Parent Tip: Help her block off a rest day on the family calendar – and treat it like a priority.
3. Prioritize Sleep (Even if She Doesn’t)
- Support a regular bedtime daily (yes, even teens benefit from routine and a sleep schedule, and this goes for weekends, too!).
- Limit screens before bed – easier said than done, I know. Personally, I love the built-in sleep schedule and bedtime reminders on cell phones. This helps set the expectation that the cell phone is turned in and our daughter has at least 30 minutes to one hour to wind down before bed.
- Encourage a calming nighttime routine with music, reading, or journaling.
📌 Parent Tip: Model good sleep hygiene yourself. Teens do notice.
4. Encourage Open Conversations
- Talk about how her body feels after training. Normalize listening to her body instead of pushing through at all costs.
- Let her know it’s okay to take a break – even from things she loves, and even if coaches do not agree with your plan.
- Check in on stress – school, friends, coaches – and remind her she’s more than her performance.
📌 Parent Tip: Try this question: “What’s something your body is telling you this week?”
When to Worry (and When to Get Help)
If fatigue lasts longer than two weeks and is interfering with her daily life, it’s time to loop in support. That might mean:
- A sports dietitian (to check for under-fueling)
- A physician (to rule out medical issues like anemia, mono, sleep apnea and/or tongue ties that interfere with sleep)
- A mental performance coach, sports psychologist, or therapist
Trust your gut. You don’t need to wait for things to get really bad to take action. The sooner you start addressing the root cause(s), the sooner your daughter will be back to her strongest self!
Final Thoughts: Fatigue Isn’t Failure
Your daughter’s fatigue isn’t a sign of weakness. It’s her body’s way of waving a red flag that it needs support.
As a parent, your role isn’t to fix everything – but to create the kind of environment where she can recover: one that prioritizes food, rest, sleep, and emotional safety.
And remember: the strongest athletes aren’t the ones who go the hardest. They’re the ones who know when to pause, recharge, and come back stronger, both physically and mentally!
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About the Author
Dru Rosales, MS, RD, LD is a Registered and Licensed Dietitian. She is passionate about working with families and adolescents to fuel athletic performance and develop a healthy relationship with food and exercise. Dru received her Bachelor’s Degree in Kinesiology from the University of Southern California and her Master’s Degree in Nutritional Science from California State University, Los Angeles.
Love all the tips! I have a son who is my high school athlete, and I still found these tips helpful!