Diets for teenagers active in sports should rely heavily on healthy foods that can help to maintain energy. . Every teen is different and calorie intake may vary due to your teen’s metabolism, all medical conditions and how active he is in sports. According to Teens Health from Nemours, active teenagers need between 2,000 and 5,000 calories a day. Consult your doctor before you adjust your teen’s diet.
teenagers active in sports need water. Without enough water, teenagers can dry quickly, especially if they are involved with sports. When athletes sweat, they lose water, so does your teen drink water before, during and after practice, games or training. Teens should drink every 15 to 20 minutes during the activity, even if they do not feel thirsty.
According to The President’s Council on Physical Training and Sports, if teen is active in more than 90 minutes, maybe a sports drink may be beneficial. Sports drinks re-establish electrolytes that may have been lost with sweat. These drinks also contain carbohydrates, which can replace energy lost during a workout.
Carbohydrates equal energy, and teenagers need enough energy to participate in sports. According to the president’s advice, carbohydrates should make up more than half of your daily calories. You can find healthy carbohydrates in fruits, vegetables and grains. Focus on consuming whole grains such as oatmeal, brown rice and whole-wheat bread. Whole grains provide a healthy amount of fiber along with carbohydrates. This fiber is usually found in processed carbohydrates like white bread and sugar-heavy things like candy bars.
Iron, calcium and vitamins
Teens who are active in sports need more iron than those who are not involved in sports. This is because iron helps with supply of oxygen active muscles need. A low iron levels can cause the athlete to tire faster because he did not have the stamina she needs for its activities. Green leafy vegetables, lean red meat and fortified cereals will all give your teen with iron she needs.
Whether teenagers participate in sports or not, they have enough calcium to support their growing bones. The stronger bones, less likely a teenager experiencing stress fracture or break. Dairy products like milk, yogurt and cheese can help your teen get enough calcium.
If your teen is eating a balanced diet, she does not need to worry about getting enough vitamins. However, if she is active and vegetarian, she may need to take a multivitamin or mineral pill to compensate for nutrients that may be lacking in her diet.
Some active teens need more protein than those who are less active, but most people get enough with a regular diet. Focus on protein sources such as eggs, poultry, nuts and lean meat. Too much protein can cause dehydration, kidney problems and loss of calcium. According to The President’s Council, if you take in extra protein, it will either get flushed out of the body or stored as fat. Muscle development is a result of how hard the workout is, caloric intake and genes, not how much protein is taken in.
On Game Day
According to Teens Health from Nemours, teenagers should eat a meal rich in carbohydrates and proteins two to four hours before the game or active event. An example would be spaghetti and tomato sauce. Consume a snack one to two hours before the game. Eat something like carrots and crackers.