As a teenager, you may be on any of several exercise programs. Whether you're trying to bulk up, trying to slim down or simply trying to stay healthy, your diet will have a significant impact on your ability to achieve your desired goal. Whatever your ambition, familiarize yourself with the appropriate diet.
Bodybuilding Routine
If you're following a bodybuilding exercise routine, your ideal diet should include a substantial surplus of calories. Because teens have higher metabolisms than their adult counterparts, this is especially important. Construct a diet of 3,500 to 4,000 daily calories, using primarily complex carbohydrates to reach this calorie total. To make this regime easier on the stomach, increase your feeding frequency to between five and seven meals per day. To get the greatest muscular development benefit out of your workouts, you'll also need to consume a substantial amount of protein. For optimal results, aim to consume at least 1.6 g of protein per kilogram of body weight daily. To achieve this figure, make heavy use of protein-rich staples, such as eggs, meat, fish, tofu and beans. If necessary, you may also supplement with a whey protein powder.
Weight Loss Routine
If you're exercising to lose weight, a calorie restricted diet will create a useful synergy. To get an idea of your current caloric consumption, keep a record of the foods and drink that you consume over several days, then cross-reference this information with the relevant nutritional information to determine your average daily caloric intake. Now, aim to reduce this number by between 500 and 1,000, depending on the urgency and degree of your desired weight loss; according to MayoClinic.com, this will ensure that you'll lose between 1 and 2 lbs. per week To accomplish this, start by cutting out simple carbohydrates, such as sweets, desserts and sugary drinks. If this isn't sufficient, reduce your mealtime portion sizes as required.
General Health Routine
If you're simply exercising for general health, your diet should focus on vitamins and minerals rather than calories and macronutrients. Even if you're not overweight or underweight, your diet may require a major overhaul in this respect; while you may feel healthy now, the effects of unhealthy eating will catch up with you over time. Consult the U.S. Department of agriculture's American food pyramid to determine your intake-targets for the various food groups. Depending on your age, gender, height and weight, you'll require different quantities of fruits, vegetables and whole grains. For instance, a 16-year-old male of average build should target 2.5 cups of fruits, 4 cups of vegetables and 5 oz. of whole grains daily.
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