Here some tips on how to guide your teenage athlete towards optimal sports performance:
- Eat a diet that is about 70% complex carbohydrates – including fruit, vegetables, brown rice, whole grain, organic pastas, quinoa, carrots – to achieve maximum carbohydrate storage. ...
- Eat fat. It sounds crazy, but good quality, healthy fats are a source of fuel for your body and are strongly advised – smart choices are avocados, natural organic peanut ...
- Eat a good breakfast! Every day, but especially on game days. Oatmeal, a fruit smoothie with vegan protein, scrambled eggs.
- Eat a meal no less than three hours before exercising.
- Hydrate, hydrate, hydrate!*** Drink 24 ounces of water two to three hours before the sporting event, during the event on breaks, and especially afterwards to replenish the body. ...
- Pre-game, eat a meal containing complex carbohydrates such as whole wheat pasta, or brown rice with vegetables. Don’t weigh your teen down with heavy proteins or unhealthy fats. ...
- Avoid SUGAR before exercise – it can speed up dehydration. Your body will thank you later! ...
- Stay away from fast food. It can make your teenage athlete sluggish and it seriously affects performance. ...
- Multivitamins are essential! Teenage athletes just don’t get what they need from their food—even if they are perfect eaters. ...
- Whole grains and other complex carbohydrates (oats, brown rice, quinoa, whole wheat bread, whole grain breakfast cereals, sweet potatoes, squash and beans)
- Fruits (2 to 4 servings per day)
- Vegetables (3 to 5 servings per day)
What is the best diet for a young athlete?
Young Athletes: What to Eat Before, During and After Sports. Choose whole grains such as brown rice and whole wheat bread and vegetables such as peppers and carrots. Protein is important for building and repairing muscles. Choose healthy sources such as fish, meat and poultry, dairy products, beans, nuts, and soy.
What is a healthy lunch for a teenage athlete?
A healthy lunch for a teenage athlete is a well balanced meal with the right number of calories for their activity level; plenty of healthy fats and protein; and few (if any) refined sugars and simple carbohydrates. The best way to make a good lunch for your active teenager is to use real food ingredients instead of prepackaged products.
What should a teen athlete diet look like?
The teen athlete diet should include meals with: High-quality protein sources (such as eggs, beef, poultry, pork, fish, and seafood) to: Healthy fats (such as avocado, coconut, olives, butter, olive oil, nuts and seeds, whole fat dairy) for:
How much nutrition do teen athletes need?
Teen athletes have unique nutrition needs. Because athletes work out more than their less-active peers, they generally need extra calories to fuel both their sports performance and their growth. Depending on how active they are, teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs.
What should a teenage athlete eat for dinner?
Dinner Is an Opportunity to Make Up for Missed Nutrients Think of the dinner plate in quarters: half should be fruits and vegetables, a quarter as whole grain carbs, and a quarter as high-quality protein like fish, lean meat, eggs, dairy foods.
What do teenage athletes eat in a day?
Good sources of carbs include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy.
What high school athletes should eat?
Lean proteins like white-meat chicken, fish, low-fat dairy, whey protein powder, eggs, and egg whites are all great choices. Athletes also may not be clear on when they should consume protein. They should eat protein with carbohydrates at each meal and snack, except immediately before exercise.
What should a child athlete eat?
Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products. Carbohydrates: Carbs provide energy for the body and are an important source of fuel for a young athlete. Without carbs in their diet, kids will be running on empty.
What should a 14 year old athlete eat?
The following healthy choices are recommended for young athletes:Whole grains and other complex carbohydrates (oats, brown rice, quinoa, whole wheat bread, whole grain breakfast cereals, sweet potatoes, squash and beans)Fruits (2 to 4 servings per day)Vegetables (3 to 5 servings per day)More items...•
What foods should athletes avoid?
The Most Unhealthy Foods That Can Ruin an Athlete DietSports Drinks. Traditional, conventional sports drinks are not good for the body. ... Energy Drinks. ... Soda Pop. ... Alcohol. ... White Breads and Foods. ... White Sugar or Non-Nutritive Sweeteners. ... Baked Goods and Desserts. ... Candy.More items...•
What are the 10 best foods for a teenager to eat?
What to eatfruit and vegetables.potatoes, bread, rice, pasta and other starchy carbohydrates.beans, pulses, fish, eggs and other proteins.dairy and alternatives.oils and spreads.
What foods increase athletic performance?
Planning a nutritious mealFruit.Oatmeal.Starchy vegetables (sweet/white potatoes, squash)Non-starchy vegetables (broccoli, leafy greens)Whole-grain bread or crackers.High-fiber, non-sugary cereals.Quinoa.Brown or wild rice.
What should a teenage athlete eat for breakfast?
Simple grab-and-go breakfasts include hard-boiled egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, whole-grain toast with nut butter, turkey breakfast sandwich, and berries and oatmeal.
What are five healthy snacks for an athlete?
Choose snacks from all the food groups to get a variety of nutrients throughout the day.Apple or banana slices and peanut butter.Whole-grain crackers and cheese.Carrot and celery sticks with dressing.Cottage cheese or yogurt with fresh or canned fruit.Energy bars, breakfast bars, or granola bars.More items...•
Why is pasta good for athletes?
It provides B vitamins that are involved in the metabolism of fats, sugars, and proteins. These vitamins help produce vital energy to combat the physical fatigue that can occur during training,” the nutritionist explains. Pasta is also a good source of magnesium.
Are bananas good for athletes?
Bananas are rich in nutrients like carbs and potassium, both of which are important for exercise performance and muscle growth. They're also easy to digest and can slow the absorption of sugar in the bloodstream, making bananas a great snack option before your next workout.
How many calories should a 16 year old athlete eat per day?
The USDA defines “active” as physical activity equivalent to walking more than 3 miles per day. However, the Academy of Nutrition and Dietetics reports that teenage male athletes need 3,000 to 4,000 calories per day and female teen athletes need 2,200 to 3,000 calories per day.
What I eat in a day as an athlete?
Because athletes' bodies face a high level of stress, proper nutrition is incredibly important. The most effective way to achieve proper nutrition is also the most basic: focus on the five main food groups—fruits, vegetables, protein, grains, and dairy. Each contributes vital nutrients to your diet.
What should a teenage athlete eat for breakfast?
Simple grab-and-go breakfasts include hard-boiled egg and fruit, string cheese and banana, yogurt parfait and whole-grain granola, whole-grain toast with nut butter, turkey breakfast sandwich, and berries and oatmeal.
What to eat for a vegetarian teen athlete?
At dinner, help teens slow down and nourish their bodies with the nutrients they may have missed in other meals – in a relaxed setting – as much as possible! Think of the dinner plate in quarters: half should be fruits and vegetables, a quarter as whole grain carbs, and a quarter as high-quality protein like fish, lean meat, eggs, dairy foods. On a vegetarian teen athletes’ plate the vegetable, protein and grain sections morph together with high-protein grains like farro, quinoa and barley served with protein-rich beans and hearty veggies like broccoli, cauliflower, potatoes and mushrooms. Vegetarian athletes have to eat veggies, says Pflugradt — not just pasta! Vegetarians also need to get enough of vitamins B12 and D; good sources are eggs and ready-to-eat cereals (check the label).
What do teens need to be an athlete?
Teen and adolescent athletes have unique needs beyond that of an adult athlete in terms of carbs, protein and good fats, as well as vitamins and minerals. And unlike adults who often turn to supplements, teens can and should meet their nutrient needs from foods.
What do vegetarian athletes eat?
On a vegetarian teen athletes’ plate the vegetable, protein and grain sections morph together with high-protein grains like farro, quinoa and barley served with protein-rich beans and hearty veggies like broccoli, cauliflower, potatoes and mushrooms. Vegetarian athletes have to eat veggies, says Pflugradt — not just pasta!
What are the nutrients in cereal for kids?
Knock out several key nutrients at breakfast: iron, calcium, vitamin D, zinc. Whole grain breakfast cereals can provide nearly all of kids’ iron needs, 10 percent of their zinc, and a quarter of the important B vitamin folate. Top that cereal with milk and meet nearly 20 percent of calcium and 15 percent of vitamin D needs.
What are the best sources of vitamin C for kids?
Some of the best sources of vitamin C are fruits and vegetables. Only eight percent of high school students meet the recommendations for fruit intake and only two percent achieve vegetable recos, according to authors of a recent study. You might not have total control over what your kids eat for lunch, but parents can give one strong suggestion: Grab at least one fruit and one vegetable, especially when there’s an important competition coming up.
What is a heart healthy diet?
A heart-healthy diet limits saturated fat, trans fat and dietary cholesterol. Find out what foods to add to your routine with these tips.
Do teens need protein?
In general, though, teens and tweens are probably getting enough protein and don’t need much extra. Additionally, they should not get protein from supplements. Protein-packed post-activity snacks include: Greek yogurt, hardboiled eggs, a lunchmeat sandwich, a tuna pouch, nuts with dried fruit.
When should athletes drink?
Athletes should drink before, during, and after exercise. Don’t wait until you feel thirsty because thirst signifies that your body has needed liquids for a while
Why do teenagers need to eat more calories?
In general, most teenagers need to eat a greater number of calories than their adult counterparts to help support proper growth throughout the maturation process and support high levels of intense activity. However, I must preface this entire article with the understanding that I AM NOT a registered dietician or a nutritionist, and every case is unique when it comes to the individual needs of an athlete.
Why is water important for athletes?
When you sweat during exercise, it’s easy to become overheated, headachy, and worn out, especially in hot or humid weather. Even mild dehydration can affect an athlete’s physical and mental performance.
How much water should a teenager drink?
The Teenage Diet Plan. Drink at least 10 ounces of water. Your body is between 60 and 70 percent water, and drinking more on a daily basis will increase your energy. Your internal organs need water to function properly, so if you’re lacking water in your diet, you will ultimately experience deficiencies when training.
What is the most important meal of the day?
Breakfast is truly the most important meal of the day. What you ingest 30 to 60 minutes after waking up essentially determines how the rest of your day will play out. Mid-Morning Snack: 10:00 a.m. 1/2 cup fresh fruit and 1/2 cup low-fat cottage cheese. 16 ounces of water.
Do sports supplements help?
Sports supplements promise to improve sports performance. But few have proved to help, and some may harm.
What foods can quickly pack in empty calories that will leave an athlete feeling?
Refined, processed, and high-sugar foods can quickly pack in empty calories that will leave an athlete feeling:
How to make a good lunch for an active teenager?
The best way to make a good lunch for your active teenager is to use real food ingredients instead of prepackaged products. It’s not easy to feed a teenage athlete! Busy schedules, growing bodies, and the desire for peak performance make fueling your active teen challenging.
What to eat with a thumb sized portion of olive oil?
Aim for one thumb-sized portion of olive oil, avocado oil, coconut oil, or butter. For solid foods, like avocado, nuts, or olives, use a cupped hand. 4. Choose your carbs. Add unprocessed complex starchy carbohydrates, such as sweet potato, yam, potato, root veggies, winter squashes, rice, oats, or quinoa. 5.
What is a good lunch for a teenager?
The best way to make a good lunch for your active teenager is to use real food ingredients instead of prepackaged products.
How to get more reward for teens?
Eat real food – skip the package! A variety of whole, unprocessed, nutrient-dense foods gives active teens maximum reward. It’s easy to overcomplicate nutrition. When you focus on real food, you can get all the nutrition you need. Do your best to ignore the hype, including: protein powders and sport drink products.
What are the nutrients that help with satiety?
Proper hormone function, and satiety. Nutrient-dense carbohydrates (such as colorful vegetables and fruits, roots and tubers, rice, oats, and quinoa) for: Quick energy for muscles (and the brain) And adequate fluids (mostly water) to: Regulate body temperature, and lubricate joints.
Why is nutrition important for athletes?
Teenage athletes are still growing and developing — physically, mentally, and emotionally — and they experience physical demands exceeding that of their less active peers. So, feeding them enough of the right foods is a critical part of their training.
