Maintaining a proper diet is one of the most important aspects for young athletes. There is no specific diet for active teenagers, but healthy foods will help sustain their energy needs. A registered dietitian can recommend the best foods and calorie needs for an active teenager.
Diet Significance
Young athletes or active teenagers have high nutritional demands to sustain their growing bodies and active lifestyle. Proper nutrition and a diet of healthful foods can provide adequate energy and nutrition to support strength, performance, and endurance. Active teenagers with poor diet are less likely to perform well in sports and recover from them, according to TeensHealth, a website by The Nemours Foundation.
Benefits
Nutrition is a modifiable factor that significantly influences athletic performance. The Allegheny County Health Department notes that a healthy diet delays exercise fatigue, improves recovery, and promotes a longer and better athletic performance. The timing and types of food may also benefit active teenagers. For example, teenagers who consume an easily digestible meal that contains starches three hours before activity can adequately fuel their performance and prevent fatigue, according to the University of Illinois.
Calorie Needs
Active teenagers require more calories due to their increased activity levels. The University of Illinois notes that athletic teens may require up to 5,000 calories daily. In comparison, teens who are not active typically require only 3,000 calories daily. Adequate calories not only fuel performance, but also support growth in young adults, according to TeensHealth. Activity level, age and weight all influence calorie needs. Therefore, is it important to consult a registered dietitian for the exact calorie needs based on those factors.
Foods
TeensHealth recommends a variety of healthy foods to provide necessary fats, protein, and carbohydrates for active teenagers. Protein is required for healthy growth and maintenance of the body's tissues. Healthy proteins for teenagers include lean meats, poultry, fish, eggs, dairy and nuts. Carbohydrates are important for athletes because they provide a source of energy, according to TeensHealth. Whole grains, such as whole-wheat bread, rice, pasta and oatmeal are recommended carbohydrates over white bread and candy bars. A variety of fruits and vegetables such as citrus fruits, berries and green leafy vegetables also provide good sources of carbohydrates and nutrients. TeensHealth reports that dietary fat is also necessary for young athletes because fats provide fuel for active muscles. Unsaturated fat founds in vegetable oils and nuts are recommended over saturated and trans fats. However, fats should not be consumed before physical activity because it can slow digestion, notes TeensHealth.
Considerations
Fluids is just as important as healthy foods to support performance among athletes. Water controls the body's internal temperature and also prevents dehydration that can be associated with intense physical activity. The Allegheny County Health Department recommends 16 oz. of water two hours before activity and 8 oz. every 20 minutes during activity. Sports drinks may also be beneficial during physical activity because they provide electrolytes and carbohydrates. TeensHealth notes that certain supplements may be detrimental to health and performance for teenage athletes, such as anabolic steroids or DHEA products. Other supplements have not been tested for use by teenage athletes, therefore the risks remain unknown. Consult a health care provider before using any dietary supplements to enhance performance.
Member Comments