Teenagers who play sports enjoy a host of benefits. A study from West Virginia University indicates that teen athletes are more satisfied with their life and feel healthier than nonactive teens. However, active teens need to get the right amount of calories each day to meet the body's increased energy demands and for optimal performance. Caloric deficiencies cause the breaking down of muscles, decreased performance and impaired growth.
Calories
The amount of energy your body can get from eating and drinking is represented by a calorie. Calories come from carbohydrates, proteins and fats. A gram of carbohydrates and protein contains 4 calories each, while 1 gram of fat contains 9 calories, as suggested by Kids Health. Calories that come from fats are not the same, and teens should avoid foods high in saturated and trans fats because they increase the risk for high cholesterol and heart disease.
Requirements
Daily caloric values vary based on sex and age. According to the United States Department of Agriculture 2010 dietary guidelines, active females age 13 and between ages 14 and 18 need at least 2,200 to 2,400 calories, respectively. Active boys age 13 need 2,600 calories, boys age 14 and 15 require 2,800 and 3,000 calories, respectively, and boys between 16 and 18 need 3,200 calories. These calories should come from healthy foods like fruits and vegetables, whole-grain breads, cereals and pastas, lowfat dairy and lean meats.
Empty Calories
Although playing sports requires increased caloric intake, active teens should not consume empty calories. Empty calories come from foods that have low nutritional value and are high in fats and sugars. For example, teens should avoid consuming candy; sodas; pastries such as cakes, cookies and donuts; ice cream; cheese and fatty meats. Foods with empty calories are plentiful in the American diet, but lowfat or sugar-free foods are better options.
Tips
In addition to getting the daily amount of calories, teen athletes need to drink adequate amounts of water. Dehydration causes serious health effects such as dizziness, nausea, vomiting and heart palpitations. Encourage teens to drink water instead of sports drinks, which can be high in sugar. Active teens should consume at least 64 oz. of water per day. Drinking water at regular 20-minute intervals during and after engaging in strenuous activities prevents dehydration.
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