Eating the right foods in the right amounts is vital for teen athletes. Teen athletes need to eat between 2,000 and 5,000 calories a day in order to get the proper nutrition that their bodies require, according to KidsHealth.org. If they are lacking in nutrition, their performance and energy levels in and out of sports will suffer. A teen athlete that doesn't eat correctly may experience a breakdown of muscles, slower speeds in their respective sport and loss of strength, according to Kidshealth.org. Extreme cases can even cause serious health problems.
Eat a Variety of Foods
Teen athletes need a balanced diet consisting of protein, carbohydrates and fat. All three are equally important for proper fuel and recovery, according to Fitness.gov. Carbohydrates are your main source of energy and half of a teen athlete's daily calories should come from carbohydrates. It is better to leave the sugar and white flour behind and focus on eating healthier complex carbs such as whole-grains, brown rice, fruits and vegetables.
Among other functions, protein helps teen athletes to build muscle and recover from workouts. Protein should be eaten at every meal; examples include chicken, eggs, meat, turkey, dairy products and fish.
Fats provide athletes with longer-lasting energy and some should be eaten every day, according to Fitness.gov. However, from a health standpoint, it is better to skip the trans and saturated fats and instead eat monounsaturated and polyunsaturated fats. These can be found in nuts, peanut butter, salmon and olive oil.
Vital Vitamins and Minerals
While teen athletes need to eat foods that provide them with all essential vitamins and minerals, of particular importance is calcium and iron. Calcium helps build and protect strong bones, which can help prevent against fractures when participating in sports, according to Kidshealth.org. Calcium can be found naturally in dairy products, such as cheese, yogurt and milk and in green vegetables such as broccoli and spinach. Iron carries oxygen to muscles, which is imperative for proper movement and coordination, according to Kidshealth.org. Iron can be found in red meats, fortified cereals and green vegetables.
Water
Water is top of the list of things teen athletes need to consume, according to Fitness.gov. "You can survive for a month without food, but only a few days without water," according to Fitness.gov. Teen athletes should drink water and other hydrating fluids before, during and after workouts and games. If they tend to sweat excessively or work out for longer than 90 minutes then a sports drink that contains carbohydrates, potassium, sodium and magnesium may be necessary.
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