Puberty & Girls in Sport: 10 Things You Need to Know

Puberty is a huge, sometimes confusing stage in a girl’s life, especially when it comes to sport, training, and overall health.

For parents, teachers, coaches, and mentors, understanding what’s happening can make a real difference in helping girls feel confident and perform at their best.

Here are 10 key insights I learned from Dr Stacy Simms during her “Next Generation” course—things everyone should know when supporting girls in sport through puberty:

1. Temporary performance dips are normal
During puberty, girls might feel slower, less coordinated, or less powerful. That’s because their bodies are changing—limbs lengthen, hips widen, and their centre of gravity shifts. The brain has to “relearn” movement patterns, so what looks like a drop in skill is just biology catching up. With patience and the right support, performance comes back.

2. ACL injuries are more likely
Girls in puberty are at higher risk of ACL injuries compared to boys due to widening pelvis.  Hormones, joint flexibility, and movement patterns all play a role. Strength and technique work—especially around landing and stability—can greatly reduce the risk.

3. Sleep often suffers
Puberty naturally shifts the sleep cycle later, and add in school, social life, and training—it’s easy to see why sleep suffers. Even if a girl spends enough time in bed, poor sleep quality can affect recovery, mood, and focus.

4. Early specialisation isn’t the answer
Focusing on one sport too early can do more harm than good. It increases injury risk and burnout. Playing multiple sports develops broader skills, keeps training enjoyable, and supports long-term success.

5. Energy matters more than calories
Even if a girl eats three meals a day, she might not be fuelling enough for growth and training. Skipped snacks, poor timing, or low appetite after exercise can leave energy gaps, which can affect periods, bones, and performance. Visit my previous blogs ( on hypothalamic amenhorrea and RED-S)  on the risks associated with low energy availability due to under-fueling.  

6. Girls can excel in endurance
Thanks to their muscle fibre make-up, girls often resist fatigue better and shine in endurance activities. When training is planned with this in mind, girls can work smarter and recover faster with adequate fuel   

7. Growing bones need extra care
Bones often grow faster than muscles and tendons can keep up, which can lead to growth-related injuries. These aren’t random, they can be prevented with sensible loads, proper nutrition, and careful monitoring.

8. Periods can guide performance
Tracking the menstrual cycle helps understand training and recovery. Cycles are often irregular in the first few years after a girl’s first period, which is completely normal. Normalising this knowledge helps girls feel confident and in control.

9. The pill isn’t always the solution
Some girls are prescribed the contraceptive pill unnecessarily for irregular cycles. The pill doesn’t give a “real” period it’s just a withdrawal bleed from synthetic hormones. Unless needed for contraception or a medical reason, it’s usually better to avoid hormonal intervention at this age.

10. Real food beats processed “health foods”
Many ultra-processed products, even if marketed as healthy, can upset gut health. Gut health is key for hormones, immunity, and energy. Whole, nutrient-rich foods are always the best foundation for active, developing girls.

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