Excelling at sports as a teenage athlete isn't just about practicing, strength training and getting in cardiovascular shape. Your diet plays a signification role in how you perform. If you're a teenage athlete, eating specific types of foods in proper amounts can maximize your performance.
Calories
An active teenager needs significantly more calories than his non-active peers. If you're a male student athlete, your daily caloric requirements can be as high as 5,000 calories a day. If you're a female athlete, you need between 2,200 and 3,000 calories to ensure that you have enough nutrients and fuel during practices and games. Calories should come from fruit, vegetables, whole grains, lean protein and healthy fats as opposed to sugar-filled processed foods, which contain empty calories.
Protein
Protein is important for building and repairing muscles and red blood cells. Nancy Clark's Sports Nutrition Guidebook recommends that growing athletes eat 0.6 to 0.9 grams of protein for one pound of body weight. For example, a 120-pound athletic teenager should eat between 72 and 108 grams of protein per day. Protein sources include meat, chicken, eggs, beans, milk, cheese and fish.
Carbohydrates
As an athlete, carbohydrates are important fuel for you body. You need carbohydrates before and after an athletic event. To ensure that you have enough energy, eat a light snack no later than three hours before a game or practice. Some examples of carbohydrate-rich snacks include toast and juice, low-sugar breakfast cereal with milk or a piece of fruit and string cheese.
Water Requirements
Because you sweat during physical activity, you run the risk of becoming dehydrated if you don't stay hydrated. According to the University of Illinois Sports and Nutrition, you should never restrict your water intake during sporting events. Drinking water too fast may make you feel uncomfortable, so it's advised to drink 6 to 8 oz. of water every 15 to 20 minutes. If you choose to drink a sports drink, make sure that it contains no more than 8 percent total sugar or carbohydrates.
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