Planning meals and ensuring that enough calories are consumed are a vital part of any athlete's lifestyle. Male teenage athletes have increased demands, as they are growing and active. Taking care of their bodies nutritionally is as important as training for their sport. Most active teens require between 2,200 and 2,800 calories each day, depending on their activity and duration. Calories should come from lean proteins, complex carbohydrates and heart-healthy fats. About 50 percent of calories should come from complex carbohydrates, 30 percent from lean proteins and the remaining 20 percent from heart-healthy fats.
Lean Proteins
A 15-year-old teen weighing 120 pounds and 5 feet, 5 inches requires approximately 65 to 70 grams of protein each day. Lean protein sources include egg whites, lean beef and pork cuts such as sirloin or tenderloin, lighter cuts of poultry, and most fish. Good sources also include low-fat dairy such as part skim or skim cheese, 1 percent milk, low-fat yogurt, and heart-healthy nuts such as almonds and walnuts. Some coaches or trainers may advise teens to supplement their intake with protein shakes or bars -- this is not needed unless the teen is on a restricted diet or has food allergies. Be sure that the protein supplement has minimal amounts of fat and sugar.
Complex Carbohydrates
Carbohydrates are an important component of a teen athlete's meal plan. Carbohydrates break down to glucose to provide the primary fuel source for all cells, especially brain and red blood cells. Carbohydrates are classified primarily into two categories – simple and complex. Simple carbohydrates include simple sugars known as sucrose, fruit sugars known as fructose, and milk sugars known as lactose. Complex carbohydrates are made when two or three sugar molecules are linked together. Fiber is also a type of carbohydrate. Complex carbohydrates are best to consume as they maintain a steady level of glucose in the blood. Sources of good carbohydrates include whole grains like oatmeal, wheat, bulgur and millet. Choose whole grain breads and brown rice instead of white.
Essential Fats
Each gram of fat provides 9 calories. Therefore, it does not take a lot of fat to contribute to the 20 percent calorie requirement. When choosing fats, select heart-healthy fats like vegetable oil and nuts, rather than butter, lard or other fats that are solid at room temperature. When choosing cheese, go for lighter cheese, part skim or skim cheese. Choose nuts like almonds or walnuts as snacks. These provide protein as well. It is not advisable to limit fat entirely from a teen athlete's diet as he is still growing and does require some fats to support growth.
Hydration
Hydration is also important for a teenage male athlete. Water is good for regular hydration, but if the teen has been training and sweating, drinks with minerals such as sodium and potassium are appropriate. On days when there is no training scheduled, water should suffice.
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