High school athletes generally need more calories than their more sedentary peers to keep up with their bodies' energy needs and to maintain proper growth. Athletes who do not eat enough to keep up with their bodies' needs might suffer from impaired athletic performance and growth problems. Eating a healthy, well-rounded diet full of a variety of nutrition-packed foods is the best way for high school athletes to get the calories and energy they need--without eating too much fat and sugar, which can negatively impact their overall health.
Dietary Requirements
Teen athletes should get the vitamins, minerals and nutrients they need from whole foods instead of dietary supplements. To keep their bodies healthy and improve their athletic performance, teen athletes should eat a daily training diet with plenty of protein, carbohydrates and healthy fats. Carbohydrates, such as whole grain breads, cereals and pastas, vegetables, and fruits, should make up 55 to 75 percent of an athlete's total daily calories. Proteins, including lean meats and nuts, should make up another 15 to 20 percent of their energy needs. About 25 to 30 percent of daily calories should consist of fats, including butter, oils and margarine.
Protein
Although some dietary supplements market protein as a magic bullet for athletic success, consuming large amounts of protein will not improve an athlete's strength, endurance or athletic ability. High school athletes do need more protein than less active teens, but these needs usually do not exceed 1 g of protein per pound of body weight, according to the American Academy of Pediatrics. Excess protein can potentially harm an athlete's body by causing dehydration, kidney problems and calcium loss. Good sources of dietary protein include eggs, lean meats and poultry, fish, soy, peanut butter, and nuts.
Fats
Everybody needs some daily fat to provide them with long-lasting energy. This is especially true for athletes who often burn through leaner sources of energy, like carbohydrates and still need the extra energy to stay active. To keep their overall diet healthy, athletes need to choose healthy fats, such as unsaturated fats found in olive and vegetable oil, over the saturated types found in butter, fatty meats and many processed junk foods.
Pre-Game Meal Considerations
Eating a heavy meal right before a game or workout can lead to cramps, bloating, diarrhea and other digestive problems. For optimal digestion, eat a meal two to four hours before the big event. Choose a protein and carbohydrate meal, like a turkey sandwich or chicken noodle soup. About two hours before the game, eat a light snack consisting of low-fiber fruits and vegetables, such as cherries, carrots or melons, or crackers, low-fat yogurt or a bagel. Drink plenty of fluids before the game to ward off dehydration, but avoid caffeinated drinks since they can increase your urine production, which can lead to dehydration.
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