Athletes may need more protein than less-active teens, but most teen athletes get plenty of protein through regular eating. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. Teen athletes generally need more calories than active teens. The Dietary Guidelines for Americans 2010 report that active teen girls ages 14 to 18 need 2,400 calories, while active teen boys in the same age range need 2,800 to 3,200 calories per day.
Jun 13, 2017 · Healthy eating allows a teen athlete to achieve his peak performance without compromising overall health. Calories The website KidsHealth.org, run by the Nemours Foundation, states that teenage athletes may require between 2,000 to 5,000 calories each day just to maintain their body weight and energy needs. Teen athletes need extra calories to fuel both their sports performance and their growing bodies. Active teens can require 2,000 to 5,000 calories each day to provide their bodies with an adequate supply of energy. Incorporate healthy snacks that include fruit, vegetables, protein and whole grains.
Oct 23, 2012 · Active teenage athletes: here's what your diet and meals should focus on. The Teenage Diet Plan But if you make good nutrition a priority and include healthy choices like the examples above Author: Rob Thompson. Alongside pre- and post-workout or competition meals, breakfast is arguably the most vital meal of the day for teen athletes. A healthy breakfast for a teen athlete should have between 500 and 750 calories and include about 50 percent carbs, 30 percent protein and 20 percent fat, according to Jen Ochi of the Cleveland Clinic.
Teen athletes especially need calcium for maintaining muscle tissue and a regular heartbeat. Iron helps red blood cells transport oxygen throughout the body, giving teens energy. Weakness and fatigue can indicate a shortage of iron in the diet.Author: Brierley Horton, MS, RD. Sep 18, 2015 · Truly dedicated high school athletes know that you have to look beyond the field (or court, or pool, or wherever it is you practice and play your sport) in order to find true success.And part of that involves eating well; fueling your performance with nutritious foods.