Puberty marks the start of the teenage growth spurt, with increased nutrient demands to support growth and development. For teens involved in athletics, the need for healthful foods and fluids is even greater. To support exercise, an active teen requires more energy to fuel and repair muscles. The more time a teen spends in activity, the more energy she needs. Getting the right mix of carbohydrate, protein, fat, vitamins, minerals and fluids can provide the athletic teen a competitive edge.
Fueling Activity
Carbohydrates, proteins, and fats comprise the macro, or big, nutrients that are the primary sources of fuel for athletes. The first source of fuel for exercising muscles is carbohydrate, and healthy sources include fruits, starchy vegetables, low fat dairy, and whole grains. When carbohydrate stores are depleted during prolonged or intense activity, protein and fat may also provide energy. Protein is the building block of muscles and good choices include lean meat, fish, skinless poultry, low fat dairy, nuts, and legumes. Fat is used during a wide range of activity intensities and choices that are low in saturated or trans fats from animal and packaged food choices are best. Healthy choices include vegetable oils such as olive or canola oil, nuts and nut butters and fatty fish. Macro-nutrient needs for individual teens will vary based on their level and type of physical activity, but the Acceptable Macro-nutrient Distribution Range, or AMDR, is to get 45 percent to 65 percent of calories from carbohydrate, 10 percent to 35 percent from protein, and 20 percent to 35 percent from fat.
Micronutrient Needs
Through a balanced diet, a teenage athlete will likely meet most micro-nutrient, or vitamin and mineral, needs. However, endurance athletes or those following a restricted diet may fall short. Young people who eliminate or restrict a specific food group may need to use a multivitamin or mineral supplement. Also, teens involved in endurance sports may need additional calcium and iron due to accelerated muscular, skeletal, and endocrine demands for these nutrients. Good sources of calcium are fortified with vitamin D and include low fat milk, yogurt, cheese, green leafy vegetables and fortified soy milk. Iron rich foods include fortified cereals and breads, dried beans, lean meats, poultry, and nuts. When they are eaten with vitamin C, absorption is improved.
Stay Hydrated
Compared to sedentary teenagers, those involved in regular physical activity need plenty of hydrating fluids to account for sweat losses and to maintain optimal performance. Water is the most cost-efficient choice and is adequate for physical activity lasting one hour or less. When physical activity is greater than one hour, sports drinks or diluted fruit juices will help to replenish electrolytes and offer additional carbohydrates. Eight ounces of fluids with an additional eight ounces per half hour exercising is a good goal for a teen. Following a schedule that includes regular intake of hydrating fluids can help an active teen to keep up with demand. Urine is a good indicator of hydration and should appear straw colored. However, if urine is dark or apple juice colored, increased fluid intake is needed.
Follow a Pattern
A pattern of small, frequent meals, including a carbohydrate, fat and protein source, offers consistent energy to a teenage athlete. Pre- and post-activity fuel is of specific importance. Pre-activity meals are easiest to digest if they are high in carbohydrates but low in fiber and fat. Post exercise, a balance of carbohydrate and protein aids in muscle recovery and replacement of glycogen stores.
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