Teenage athletes require a higher caloric intake to fuel their growth and performance, according to KidsHealth.org. Developing a healthy meal plan will enhance your performance on the field, track or court; it also will help prevent certain health conditions later in life. Always consult your doctor before changing your diet.
Protein
Your muscles are made mostly of protein, which is essential for the repair and regeneration of muscles and other body tissues. Eating a diet rich in protein helps prevent your body from breaking down the protein it stores. A serving of protein consists of a 3 oz. portion of chicken, fish, meat, peanut butter or nuts, according to Framingham Pediatrics. Your activity level and weight determine your protein needs. However, too much protein may lead to dehydration and kidney stress.
Carbohydrates
Your body uses complex and simple carbohydrates for energy. Complex carbs, such as oatmeal and bran, serve as your body's primary energy source and provide your body with energy at a steady pace. Certain fruits also offer complex carbs that are high in fiber. For instance, add oranges, apples with skin, grapefruit and bananas to your meal plans. Simple carbs are found in such refined foods as cakes, candies and white bread. Limit your consumption of simple carbohydrates, which contain little nutrition.
Water
Your body is made up primarily of water; when you sweat during practice or games, your body loses water. The more you sweat, the more water you need. Drinking water before, during and after your athletic activities will reduce your risk of dehydration. Dehydration, which is dangerous, also can affect your performance by draining your energy. Your activity level, diet and weight determine the amount of water you need to drink.
Minerals and Vitamins
Minerals and vitamins play an important role in your diet. Minerals, such as iron, are necessary for carrying oxygen to your body's cells and muscles. Good sources of iron include low-fat meats and green leafy vegetables. Calcium builds strong bones and may reduce your risk of fractures. Cheese, yogurt and milk are good calcium sources; such dairy products also contain vitamin D, which your body needs to absorb calcium. Your plan should focus on healthy, well-balanced meals that contain the recommended daily amounts of vitamins and minerals.
Pre-Game Nutrition
The majority of the energy you use during an athletic performance comes from the foods you consumed several days before, according to KidsHealth.org. However, eating a meal rich in protein and carbs may boost your performance levels. For example, eat spaghetti or a turkey sandwich for your pre-game meal, which you should consume two to four hours before your performance. Include complex carbs in your meal when you eat before a game or competition. Avoid bulky foods--it's best to eat lightly. Chew your food well and eat slowly.
Healthy Fats
Your muscles quickly burn through carbs and rely on healthy fats for longer lasting energy. In addition to producing energy, fats also aid in body functions, such as building cell membranes. Add foods that contain monounsaturated and polyunsaturated fats--the healthy fats--to your meal plans. For instance, salmon, avocados, nuts, seeds, olive oil, vegetable oils and peanut oil contain healthy fats. Avoid fats several hours before or after your game, recommends the Center for Young Women's Health. Since your body doesn't digest fats quickly, they may make you feel fatigued and decrease your performance, according to the center.
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