Introduction

Some people think that since athletes work out so much, they can eat whatever they want. That is not true. Although athletic teens are different from “normal” or inactive teens, athletic teens need to pay attention to their diets too. Athletic teens work their bodies much harder than inactive teens. Athletic teens’ intensive workouts require a different diet from that of other teens. Athletes generally need more food from of every food group except for sweets. Athletic teens are constantly breaking down their muscles and expending energy. Hopefully, this blog will provide information to create an effective athletic teen’s diet.

Carbohydrates, Proteins and Fats

The recommended intake of carbohydrates is higher for athletic teens than it is for “normal” or inactive teens. Carbohydrates are the most valuable fuel for an athlete. The extra energy that athletes require can be attained through carbohydrates. Some examples of energy rich foods (high in carbohydrates) are: whole grain breads, rice, cereal and pasta.

The recommended intake of protein is a little higher for athletic teens than it is for inactive teens.. It is a popular belief that teen athletes need much more protein than normal teens so that the athletes can build more muscles. However, the truth of the matter is, that most active teens attain enough protein from a normal teenager’s diet. Stronger muscles result from hard work and regular training, and not from eating a ridiculous amount of protein. Some examples of foods which provide a sufficient amount of protein are: fish, lean meats, chicken, eggs, and peanut butter.

The recommended intake of fat for an active teen is much, much higher than it is for normal teens. This is because, athletes burn through the carbohydrates that they eat and require fats to provide long lasting energy. It is important to remember that fatty foods slow digestion so athletes should not eat fatty foods too close to their workouts times. Some examples of foods (high in healthy fat) which are recommended for athletic teens are: unsaturated fats which are found in most vegetable oils.

Foods to Avoid

Before beginning your athletic activity, you should try to avoid certain foods.  You want to avoid eating foods that are full of fat before your athletic performance. Such as, french fries, doughnuts, candy bars, potato chips, and other high fat meats like steak or burgers.  You should also try to avoid any foods or drinks that have caffeine in them.  It may give you a short boost for your energy, but then it will make you crash.  Also, you don't want to eat to much before your activity or to soon because you may feel too lazy and an upset stomach.  You also don't want to eat to little because this may cause you to be distracted by your hunger and you won't be as energetic as usual.

Caloric Intake and Measurements

Athletes should consume 2,000 + more calories each day. An average person (who is not an athlete) should be consuming 2,000 calories per day. Although, athletes are needed to consume more than the average person since they burn it off while doing their training. These calories should come from CHO or complex carbohydrates, which does not include fats, alcohol, and simple sugars. Complex carbohydrates are breads, pastas, rices, and whole grain cereals; an athlete should eat 6-11 servings per day from this food group. Athletes need to take high intakes of complex carbohydrates because their muscles require more fuel. To be exact, 60% or more of the athletes calorie intake should be from CHO (non-athletes should not copy this method of eating). For body weight, athletes should be consuming 3-5 grams of complex carbohydrates per pound of body weight each day.

When you are on an athlete's diet, that does not mean you have to completely take it out of your diet, it just means you must control your amount of intake. Fat is necessary for proper mental function, hormonal cycle, hair production, and finger + nail production (these are just a few). The fats you are consuming should not be saturate and should be from vegetable sorces; meats contain a high amount of saturated fat. Saturated fat has been linked to cardio-vascular disease. Avoid fats from red meats (choose lean cuts of meat), fried food, and most fast food. Fast food (McDonalds®, Taco Bell®, etc.) is cheap largely due to the fact that it is high in fat. High fat foods are cheap to buy and the cost is passed along to the consumer, both in terms of dollars and the cost to your health. If you do eat meat, try to choose leaner cuts. Although not all fats are bad, some good fats are in olive oil, vegetable oil, and fish.

Food Measurements/Portions:
Serving sizes also differ from food “portions.” The following list is a basic indicator of food serving sizes in accordance with proper dietary recommendations.
Your fist or cupped hand = 1 Cup
A half-cup of cooked cereal, rice, or pasta is one serving. For raw leafy greens, such as lettuce, a serving is a cup. A cup of cooked or hopped raw vegetables or fruit equals 1 serving.
Your Thumb = 1 ounce of cheese
One thumb-size chunk of cheese equals approximately one ounce.
Your Thumb Tip = 1 teaspoon
A small portion of peanut butter, butter, mayonnaise, or swipe of brownie batter is high in fat calories. If the amount eaten matches the size of the last joint of the thumb, it equals one teaspoon. Three thumb sizes equals a tablespoon. The tip of your index finger is approximately half a teaspoon.
A handful = 1 or 2 ounces of snack foods
One handful equals 1 ounce of nuts or small candies. For chips and pretzels, 2 handfuls equal 1 ounce.
Your Palm = 3 ounces of meat
One serving of meat is only 2 to 3 ounces. Two 3 ounce low-fat servings of meat, fish, shellfish, or poultry or a single 6 ounce daily serving are recommended.
A tennis ball = 1 serving of fruit

Meal Choices Before Game:
•Eat a large meal 4 to 6 hours prior to competition;
•Eat a smaller meal 2 to 3 hours prior to;
•Snack 1/2 to 1 hour prior to;
•Snack with in 1/2 hour post performance;
•Snack again 1 1/2 to 2 hours after performance, and
•Consume adequate fluids before, during and after performance.

http://www.athleticadvisor.com/Weight_Room/athletic_nutrition.htm

Food Serving Sizes

•2 to 4 servings daily of fruits and their juices (good sources of vitamin C)
•6 to 11 portions daily of whole-grain breads and cereals, grits, spaghetti, crackers, noodles, and rice.
•3 servings daily of Milk, yogurt, and cheese (calcium, protein, vitamin A)
•2 to 3 servings daily of Beef, poultry, fish, eggs, pork, lamb, peanuts, peanut butter for protein, iron, and zinc.
•3 to 5 servings daily of vegetables of all coloring

3 Day Plan

Day one

  Breakfast: Cereal (cheerios), bananas, and a glass of milk or orange juice.

  Lunch: Turkey sandwich, a salad and water

  Dinner: Spaghetti and toast with a glass of milk and green beans

  Dessert: Fruit salad

Day two

  Breakfast: Yogurt, fruit, toast (peanut butter and jelly) and orange juice

  Lunch: Baked potato, apple, water

  Dinner: Brown rice and chicken stew with broccoli and milk

  Dessert: Frozen yogurt

Day three

  Breakfast: Scrambled eggs, milk, oranges

  Lunch: Vegetarian pizza with water and a fruit salad

  Dinner: Rice and chili with milk 

  Dessert: Oatmeal raisin cookie :]

Bibliography

Eichner, Randy. "Nutrition." Nutrition and Highshool. 4 May 2009 .

"A Guide to Eating for Sports." KidsHealth - the Web's most visited site about children's health. 11 May 2009 .

"Athletic Nutrition." The Athletic Advisor. 11 May 2009
.

"Carroll University Athletics :: Nutrition Performance." Carroll
University Athletics :: Welcome. 11 May 2009
.

http://www.childrensdayton.org/health_topics/Healthy_Lifestyles/Adolescent_Nutrition.html?wwparam=1242062940
 
http://www.betterhealthusa.com/public/268.cfm