Teenage athletes are on the move, growing fast and always hungry. Because they need nutritious foods and a regular routine, it takes some planning to consistently provide what they need in the short time they may have to enjoy a meal. Give your teen balanced meals to ensure good athletic performance.
Breakfast
Because the sleep cycle in teens can make for sleepy mornings, some teens choose to skip breakfast. Athletes need to eat breakfast to ensure they properly recover from the previous day's workout and are prepared for more. Fast, simple breakfasts include whole-wheat toast with peanut butter, a piece of fruit and a glass of milk. Fruit smoothies are healthy and the teen can take it with him. A breakfast sandwich of an egg between slices of whole-wheat toast with tomato and a slice of low-fat cheese, paired with juice or fruit, is another suggestion.
Lunch
If teens eat a school lunch, they are on their own to make choices that benefit them as athletes. If possible, a sub or other sandwich on whole-wheat bread, with turkey or lean roast beef, light dressing and vegetables is a good start. Vegetables, fruit and milk add to the healthy lunch. Teens who bring lunch to school should pack a healthy sandwich and fruit, string cheese, or perhaps low-fat yogurt. Whole-grain granola bars can add to lunch, and skim milk, available at all schools, is a healthy choice.
Dinner
Athletes need 6 to 10 g of carbohydrates per 1 kg of body weight per day. For teen athletes, this means a dinner high in healthy carbohydrates. Brown rice or whole-wheat pasta with sauteed chicken and vegetables is a fine main course. A hearty lentil or bean soup is low in fat and high in carbohydrates, while a baked potato or sweet potato with low-fat toppings such as salsa is also a healthy carbohydrate idea.
Tips
The Dietary Guidelines for Americans 2010 suggest you limit refined grain products and foods with added sugars and solid fats. Because this describes most snack foods and drinks that teens gravitate towards, offering healthy alternatives for snacks, such as fruit, whole-grain crackers, low-fat yogurt or celery with peanut butter, may prevent overindulgence of less healthy choices. Teen athletes need to stay well hydrated. Drinking water throughout the day should ensure fluid needs are being met.
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