Feeding a teenage athlete can have all sorts of challenges. Teens are still growing, they are frequently on the go, they need healthy foods to perform well, and they are likely inundated with the constant availability of unhealthy snacks and beverages. A few basic guidelines can help make this process easier and will assist the athletes in performing their best.
The Basics
Teens need frequent meals to keep muscles restored and prepared for upcoming workouts. While some teens have a tendency to skip meals, this not only discourages the body from burning fat but doesn't allow for the best possible energy storage. Three meals and two snacks a day is a good idea. Athletes need more calories than nonathletes, and this can be especially important for girls who may sometimes skimp on food with the hope of losing weight.
About Carbohydrates
Carbohydrates provide the body's fuel for exercise, and athletes require 6 to 10 g of carbohydrates for every 1 kg of body weight each day. Teens need to consider eating high-quality carbohydrates foods with each meal, such as oatmeal; whole-wheat bread or toast; brown rice; whole-grain pasta; fruits, vegetables, bean and legumes; whole-grain crackers or granola bars; and low fat dairy products, like yogurt.
Protein and Fat
Helping teens select lean sources of protein and avoiding higher-fat foods is important to the athlete's diet. Convenience and cafeteria foods such as hot dogs, pizza, chicken tenders and burgers all contain protein but not without a big dose of fat. Leaner sources of protein include chicken breast, unbattered fish, lean beef or pork cuts, beans and legumes such as refried beans or baked beans, soy products, low fat dairy and egg whites. The ACSM recommends an athlete's diet contain no more than 20 to 25 percent of calories from fat to allow for enough carbohydrates be consumed.
Other Recommendations
Most teens practice sports after school, and it is well known that refueling within an hour after exercise maximizes the muscle's ability to absorb muscle glycogen. Teens should eat dinner or a large snack within an hour after practice, if possible, and should include both carbohydrates and protein foods. Hydration is also important to teenage athletes, and they should drink water throughout the day. Teens shouldn't use sports drinks for daily hydration, but they can have them before, during or after workouts to keep energy stores high and electrolytes available.
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