05/02/2026
Fueling your body! Energy on and off the mats.
Is Your Child Always Tired? Or maybe they can’t calm down?
Here’s What to Look At First
Is your child expressing that they feel tired regularly? Do they seem more likely to sit on the couch or want to go to bed earlier than usual?
Low energy in kids isn’t always about laziness or lack of motivation. Energy levels affect mood, focus, and behavior—and many of the biggest factors are actually within your control as a parent.
1. Fuel Matters More Than You Think
One of the most overlooked factors in kids’ energy is nutrition.
Your body cannot store protein long-term. It needs a steady supply throughout the day, especially for growing and active kids.
A simple guideline:
Active kids can aim for around 1 gram of protein per pound of body weight per day
So if your child weighs 80 pounds and trains Jiu Jitsu a few times a week, plays outside, or participates in other sports, they may need around 80 grams of protein daily to support energy, recovery, and growth.
And yes—this applies to adults too. When you’re on the mats regularly, your body needs consistent fuel to keep up.
2. Don’t Show Up to Train on Empty
This is a big one I have seen regularly.
Kids and even adult students come into class having barely eaten all day, and then they’re expected to:
Focus
Move
Learn
Perform
That’s like trying to drive a car with no gas.
If your child has Jiu Jitsu (or any sport) that day, make sure they’ve eaten:
A real meal earlier in the day
Or at least a solid snack 1–2 hours before class
This doesn’t have to be complicated:
Yogurt + fruit
A sandwich
Eggs and toast
Rice and chicken
Coming into training fueled makes a huge difference in:
Energy
Mood
Ability to learn and retain skills
3. Growing Is Hard Work
Kids aren’t just maintaining their bodies—they’re building them.
Growth takes energy. A lot of it.
During growth spurts, you may notice:
Increased fatigue
More hunger (or sometimes inconsistent appetite)
Needing more sleep
This is normal.
But it also means they need:
More food (especially protein and carbs)
More rest
More recovery time
If a child is growing and training, their demands are even higher. What used to be “enough” may no longer be enough.
4. More Activity Isn’t Always the Answer
If your child seems restless or has trouble winding down, it’s tempting to add more structure or more activities.
But sometimes the issue is actually too much stimulation, not too little.
Kids today often go from:
School
To sports
To social activities
To errands
…with very little true downtime.
That keeps their nervous system in a constant “on” state, which can lead to:
Fatigue
Irritability
Trouble relaxing or sleeping
Hyper activity
5. Recovery Is Just as Important as Activity
We often prioritize keeping kids active—which is great—but recovery is the other half of the equation.
The body needs time to:
Repair
Reset
Downshift
Think about a typical busy day:
Running errands → birthday party → cleaning → more activity
That’s hours of continuous output with no real recovery window.
Now imagine that pattern repeated all week.
6. Build Balance Into the Week
Balance isn’t accidental—it’s planned.
For example, in my own training:
I’m on the mats several days a week. But I rarely train hard two days in a row
If I go hard one day, the next day is lighter, slower, more technical
I purposefully have days with minimal physical demand
Kids need that same balance.
When planning your child’s schedule, ask:
Where is the downtime?
Where is the recovery?
Are there days that are less demanding?
7. Teach Kids That Rest Is Productive
Rest isn’t laziness—it’s part of performance.
Help your child discover what actually helps them unwind:
Drawing or reading
Sitting and talking with you
Snuggling on the couch
Playing with pets
A warm shower, heating pad, or cozy blanket
Controlled, intentional screen time
These are not wasted moments. They are recovery tools.
Final Thought
If your child is constantly tired, don’t just look at how much they’re doing—look at how they’re fueling and recovering.
Energy is about balance.
And when kids learn that early, it sets them up for healthier habits for life.
