Proper Nutrition For Teenage Athletes
See Bridging the Nutrition Gap For the Student-Athlete. Teenage Athlete Meal Plan.
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Includes articles on sports nutrition hydration and dietary supplements.
Proper nutrition for teenage athletes. Ages 7 12 eating a healthy balanced diet and getting proper rest are the two most important directives to support the growth phase of athletes in this age group. Calcium requirements for adolescent athletes are no different from that of non-active adolescents. Young athletes also need to learn why proper nutrition is vital to optimizing their sports performance.
While some of these may be safe for NBA players they are not recommended for. Young athletes might choose to go vegetarian restrict carbs or follow other dietary restraints or restrictions. Teenagers have higher calorie needs than kids and their training tends to be more involved.
A healthy lunch for a teenage athlete is a well balanced meal with the right number of calories for their activity level. However they might not have a plan for making up crucial lost nutrients such as protein iron calcium or vitamin B-12. 4 calgram Proteins build and repair muscle hair nails and skin.
This is especially true for teenage athletes who rely on good nutrition to fuel elite performance and for overall development. Proper intake of calcium is needed to support bone growth increase bone mass and aid in nerve impulses and muscle contraction4 Poor calcium intake can lead to decreased bone mass and consequential increased risk for stress fractures and other bone-related injuries1 Because a young athletes growing bones cannot handle as much stress as an adults mature bones optimum bone health is critical. However requirements are greater than that of adults due to growth.
Teenage female athletes are at highest risk for the female athlete triad which leads to stress fractures and low bone density resulting from a diet low in calcium and overall calories. Carbohydrates are the most important fuel source for athletes because they provide the glucose used for energy. Plenty of healthy fats and protein.
Overuse and overtraining injuries are more apt to occur in a pediatric or adolescent athlete. Even kids not engaged in sports need the proper mix of calories carbohydrates healthy fats and protein. As a general rule young athletes can meet their daily protein needs by making sure to include a source of lean protein such as eggs milk yogurt nuts nut butter beans lentils tofu chicken or fish.
NBA players often supplement with whey protein creatinine BCAAs glutamine B vitamins magnesium iron and more based on individual preference injury overall health etc. Part of the equation. Besides getting the right amount of calories teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.
Calcium and iron are two important minerals for athletes. Sports Nutrition for the Youth High School Athlete For young athletes for example. Nutrition Notes for Teen Athletes Athletes need appropriate nutrition to perform decrease fatigue and the risk of injury.
Optimal Nutrition for Active Teens. A good snack should contain both carbohydrates and protein as well as a variety of vitamins and minerals. Iron Iron helps transport oxygen through out the body.
Calcium helps build the strong bones that athletes depend on. Calcium and vitamin D are important nutrients for good bone health. Increased energy and protein needs of athletes.
And few if any refined sugars and simple carbohydrates. If your teenage athlete is. These include vitamins and minerals.
The best way to make a good lunch for your active teenager is to use. Nutrient needs are higher during adolescence than at any other time in the life cycle Croll et al. While explicit recommendations for youth athletes have yet to be determined athletes may require anywhere from 10 to 16 grams of protein per kilogram body weight per day11-14 Food Sources Healthful sources of protein include lean meats and poultry dairy products eggs and fish.
Protein carbohydrates calcium and iron are particularly important for healthy bone and. Promotion of Healthy Weight-Control Practices in Young Athletes American Academy of Pediatrics. However the Academy of Nutrition and Dietetics reports that teenage male athletes need 3000 to 4000 calories per day and female teen athletes need 2200 to 3000 calories per day.
Therefore teenage athletes have different nutrition needs than child athletes.
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