The caloric and nutritional demands of teenage runners are high to maximize performance as well as adolescent developmental and growth demands. The U.S. Department of Agriculture's Dietary Guidelines for Americans notes that rigorously active adolescent males may require around 3, 200 calories per day and females need up to 2,400 calories per day. Encourage your athlete to eat three balanced meals and have three nutritious snacks daily.
Carbohydrates
The USDA notes that the calorie intake of an athlete's diet should consist of 45 percent to 60 percent carbohydrates. Carbohydrates provide the muscles with their main fuel source, glycogen. Wholesome carbs can be found in wholewheat breads and pastas, oatmeal, shredded wheat, bran, potatoes and brown rice. Fruits and vegetables are crucial to your teen runner's diet because they are filling and packed with vitamins and minerals, energy and fiber.
Protein
Protein helps rebuild muscles and therefore is an essential part of your athlete's diet. The USDA notes that a diet should consist of 10 percent to 12 percent protein. Grill or bake fish, chicken, and lean beef to provide low-fat, high-protein sources. Offer your teen snacks such as almonds or other nuts, vegetables with hummus dip, or servings of peanut butter with crackers or celery.
Fats
Fats are important for structural and developmental purposes, in addition to providing fuel for the body. Your young runner's diet should consist primarily of unsaturated fats from sources such as fish, nuts and vegetable oils. The U.S. Department of Health and Human Services reports that calories from fat in an adolescent's diet should range from 20 percent to 25 percent of calories. Encourage your child to limit his use of dressings, oils and butter as toppings for foods because those fats provide limited nutritional value but are high in calories.
Fluids
Teen athletes lose a significant amount of fluid as they sweat during training and athletic events. Help your child stay hydrated and replace drinks that have no nutritional value but are high in sugar and calories with water and sports drinks that regulate electrolyte levels. During training sessions, encourage her to drink up to four cups of water and one-half cup every 15 minutes.Your teen should drink fluids frequently the day after the event because it can take 36 hours to rehydrate after a meet or game.
Vitamins and Minerals
During the rapid development years of adolescence, the body has increased needs for vitamins and minerals, specifically calcium and iron.
Nutrition.com.sg notes that there is a "limited window to deposit calcium in the bones" during puberty. Girls need 700 mg of calcium per day--three to four servings. daily.) Calcium-rich foods include 1 cup of milk, 1.5 oz cheese or 1 cup of yogurt. Iron is also crucial, especially after young female athletes begin menstruating. To ensure your child gets the required 15 mg per day, serve him foods such as tuna and spinach sandwiches, 1/4 cup of peaches, 3 oz grilled salmon, fresh broccoli, an egg or 1/2 cup of almonds as a snack.
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