Teenagers require a healthy diet plan higher in calories than the average adult, since they are still growing and developing. Specifically, teenage athletes have increased nutritional needs because their activities require and expend energy. Teen athletes should eat a well-balanced diet that consists of nutrient-rich foods and allows for treats in moderation. Nutritional needs will vary depending on age, height, weight, gender and physical activity levels. Consult with a physician and certified coach prior to making any dietary changes that may affect your health.
Complex Carbohydrates
Teenage athletes should receive most of their daily calories from complex carbohydrates. Carbs are the body's and brain's primary source of fuel, enabling normal daily physical and mental tasks. Inadequate carb intake can lead to lethargy, fatigue, weakness, difficulty focusing, nausea and dizziness. This hinders an athlete's ability to perform his or her sport and training sessions effectively. Teenagers should include a variety of whole grains, fruits and vegetables in each meal and snack. Options include whole-grain cereal for breakfast, a sliced chicken breast and tomato sandwich on whole-wheat bread for lunch, carrots and grapes for a snack and roasted veggies with brown rice as a dinner accompaniment.
Lean Proteins
Teenage athletes should include protein with all or most meals and snacks. Protein is an essential nutrient needed in the body for the growth, development and repair of muscles and body tissue. Protein is particularly beneficial following a workout, as it aids in rebuilding muscle fibers broken down during an intense or prolonged exercise session. This boosts the strength of muscles in addition to increasing muscle mass and size. With adequate recovery, the body is better able to perform optimally during a workout the following day with less risk of fatigue, soreness or possible injury. Incorporate protein into daily meals by eating eggs for breakfast, a chicken salad for lunch, low-fat yogurt and string cheese for snacks and a serving of lean beef, turkey or fish for dinner. A post-workout protein shake made with low-fat milk, a banana and protein powder may also help athletes who have trouble meeting caloric needs through food.
Healthy Fats
Fats are an essential part of a teenager's diet, as they aid in normal body processes, hormonal development and the absorption of essential vitamins. Not all fats are created equal, however. In general, avoid unhealthy saturated and trans fats, which increase the risks of heart disease, stroke and obesity. However, healthy fats, such as unsaturated and omega-3 fatty acids, have heart-healthy benefits and also aid in satiating the appetite. Teenagers should add healthy fats to their diet in moderation and adhere to serving sizes, as they are calorie-dense and could lead to weight gain if eaten in excess. Healthy food sources include nuts, seeds, olive and canola oils and fatty fish such as salmon, herring and mackerel.
Fluids
Teenage athletes need to receive adequate fluid intake to replace fluids lost during workouts, especially those that are intense or cause teens to sweat excessively. Clear fluids such as water should be the primary beverage intake, as water contains no calories, fat or sugars that can interfere with digestion or lead to weight gain. Water also aids in preventing digestive upsets such as constipation, bloating or bellyaches by flushing out waste products from the body. Aim for 8 to 10 cups of water daily or more, depending on your physical activity needs. Soup broths also contribute to daily water intake, as do fruits and vegetables with high water contents, such as melons, pears and grapes.
References
- "Complete Idiot's Guide To Total Nutrition, Fourth Edition": Joy Bauer, M.S., R.D., C.D.N.; 2005
- TeensHealth from Nemours; A Guide To Eating For Sports; November 2008
- "Nancy Clark's Sports Nutrition Guidebook, 2nd Edition"; Nancy Clark, M.S., R.D.; 1996
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