Madeleine Hull
Teen athletes have different nutritional needs than their less active peers. A healthy, balanced diet is important for everyone, but athletes need to pay particular attention to their diet to ensure they are getting the right amount of nutrients to support their higher level of activity. This includes a mix of macronutrients such as carbohydrates, protein, and fats, as well as micronutrients like vitamins and minerals. Carbohydrates are an important source of fuel for athletes, providing the glucose used for energy. Protein is also important for muscle growth and repair, while vitamins and minerals like calcium, vitamin D, and iron support bone health and oxygen delivery to body tissues. Teen athletes should focus on eating whole, nutrient-dense foods and staying hydrated with fluids, especially water, while avoiding carbonated drinks, juice, and caffeine.
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What You'll Learn
Carbohydrates are a key source of fuel
When choosing carbohydrates, opt for whole grains such as brown rice, oatmeal, and whole-wheat bread and pasta. These complex carbohydrates provide a steady stream of energy and are rich in fibre and other nutrients. Fruits, vegetables, and grains are also good sources of carbohydrates.
It's important to ensure that teen athletes are consuming enough calories from carbohydrates to support their activity level. The more intense and prolonged the activity, the higher the carbohydrate needs will be. A sports dietitian can help determine the specific carbohydrate requirements for a teen athlete, taking into account factors such as sport type, intensity, age, and body size.
It is recommended that teen athletes eat a meal containing carbohydrates 3 to 4 hours before exercising. This will help ensure they have the energy needed to perform at their best. Additionally, paying attention to food choices on the day of competition can boost performance.
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Protein is important for muscle growth
A teen athlete's diet should include a variety of nutrients from different food groups to keep performing at their best. A well-balanced diet should include macronutrients like carbohydrates, protein, and fats, and micronutrients like vitamins and minerals.
The body uses amino acids for muscle protein synthesis (MPS), which is the primary driver of muscle repair, recovery, and growth after strenuous exercise. The magnitude of muscle protein synthesis is influenced by dietary protein content, protein quality, and the format in which the protein is consumed.
The current Recommended Dietary Allowance (RDA) for protein is defined as the minimum amount required to prevent lean body mass loss. Teen athletes can meet their daily protein needs by including a source of lean protein, such as eggs, milk, yogurt, nuts, nut butter, beans, lentils, tofu, chicken, or fish, at each meal and snack.
It's important to note that the amount of protein needed varies depending on the individual's body mass, lean body mass, net energy balance, and physical activity level. A sports dietitian can help determine the right amount of protein for a teen athlete's specific needs.
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Vitamins and minerals are essential
Calcium is one of the most important minerals for athletes, as it helps build and protect bones. Calcium can be found in dairy foods such as milk, yoghurt and cheese, as well as in broccoli, spinach and fortified grain products. Vitamin D is also necessary for bone health and calcium absorption. Athletes who train indoors or at northern latitudes are at a higher risk of vitamin D deficiency. Iron is another critical mineral, as it delivers oxygen to body tissues. Iron depletion is common in athletes, especially female athletes, vegetarians and distance runners, due to diets that may be poor in meat, fish and poultry.
Vitamins and minerals are best derived from a healthy diet, rather than supplements. Whole grains and complex carbohydrates, such as oats, brown rice, quinoa, whole wheat bread, sweet potatoes and beans, are recommended for young athletes. These foods provide the body with the fuel it needs to perform optimally.
It is important to note that the nutritional needs of teen athletes vary depending on factors such as the sport, its intensity, age, body size and training volume. Therefore, it is always a good idea to consult a doctor or a dietitian who can advise on a healthy eating plan tailored to the individual's needs.
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Iron is needed for oxygen delivery
Iron is an essential mineral that helps transport oxygen from the lungs to the rest of the body. Sufficient oxygen transport is required for our muscles to function properly. Iron is especially crucial for athletes due to the high demands placed on their muscles during training and competition.
Iron depletion is common in athletes due to diets that may be poor in meat, fish, and poultry, or increased iron loss through urine, feces, sweat, or menstrual blood. Teen athletes, particularly females, vegetarians, and distance runners, should be periodically screened for iron status. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains, and lean meat.
Vitamin C enhances the absorption of iron. Consuming iron-rich foods with vitamin C-rich foods, such as red peppers, grapefruit, broccoli, and strawberries, is recommended. Additionally, combining haem iron sources (from animal products) with non-haem iron sources (from plants) can increase the total amount of iron absorbed.
Iron deficiency can lead to anemia, resulting in fatigue, pale skin, reduced exercise capacity, and frequent illness. Teen athletes should be mindful of their iron intake to ensure they are meeting their body's demands and supporting optimal performance.
To summarize, iron is indeed needed for oxygen delivery, and it plays a crucial role in ensuring the body's muscles receive sufficient oxygen to function effectively during athletic activities.
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Calories are needed for growth and performance
Calories are an essential part of a teen athlete's diet. Teen athletes have different nutritional needs than their less-active peers. They require extra calories to fuel both their sports performance and their growth. If they don't consume enough calories, their bodies may not achieve peak performance and may even break down muscles instead of building them. Teen athletes who don't consume enough calories may not be as fast and strong as they could be, and they might not maintain their weight.
The number of calories a teen athlete needs depends on factors such as age, activity level, growth rate, and stage of physical maturity. For example, a 30 kg girl playing soccer for 60 minutes would expend around 270 calories, while a 60 kg boy playing ice hockey for the same duration would expend about 936 calories. Intense endurance sports, such as rowing, cross-country running, or competitive swimming, may require teen athletes to consume more food to meet their increased energy demands.
To ensure they are getting enough calories, teen athletes should focus on consuming a variety of nutrient-dense foods. Carbohydrates are an excellent source of fuel for teen athletes. Whole grains, fruits, vegetables, and grains are good sources of complex carbohydrates, which provide a steady stream of energy. Lean proteins, such as fish, poultry, eggs, dairy, nuts, and beans, are also important sources of calories and nutrients.
While calories are crucial, it's important to remember that a well-balanced diet containing appropriate amounts of macronutrients (protein, carbohydrates, and healthy fats) and micronutrients (vitamins and minerals) is essential for optimal growth and performance. Teen athletes should prioritize proper nutrition over dieting, as unhealthy eating habits can negatively impact their strength, endurance, and overall health.
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Frequently asked questions
A teen athlete's diet is one that provides the right amount and mix of foods to support their higher level of activity. This includes a balance of macronutrients (carbohydrates, protein, and fats) and micronutrients (vitamins and minerals).
Carbohydrates are an important source of fuel for teen athletes. Whole grains, fruits, and vegetables are good sources of carbohydrates. Lean protein is also important, and teen athletes can meet their daily needs by including sources such as eggs, milk, yogurt, nuts, nut butter, beans, lentils, tofu, chicken, or fish in their meals and snacks. Calcium, vitamin D, and iron are important micronutrients for teen athletes. Calcium and vitamin D are important for bone health, while iron is important for oxygen delivery to body tissues.
The amount a teen athlete should eat depends on factors such as their age, activity level, sport, intensity of training, and growth rate. Teen athletes need extra calories to fuel both their sports performance and growth. They can work with a dietitian to determine their specific calorie and nutrient needs.
Teen athletes should avoid carbonated drinks, juice, and energy drinks, as they can cause stomachaches or increase heart rate and blood pressure. Instead, they should focus on staying hydrated by drinking plenty of water.
