What is a good diet for a teenage athlete?

What is a good diet for a teenage athlete?

What is a good diet for a teenage athlete?

Lean meat, chicken, turkey, fish, eggs, low-fat milk, cheese, yogurt, and tempeh are excellent protein sources. Tofu, edamame, beans (such as black beans), chickpeas, lentils, and several nuts and seeds also are good sources of protein. Include some protein in every meal to help muscles recover.

What are the dietary requirements for athletes?

An athlete’s diet should be similar to that recommended for the general public, with energy intake divided into:

  • 45 to 65% from carbohydrates.
  • 15 to 25% from protein.
  • 20 to 35% from fat.

What is the recommended level of dietary protein for adolescent athletes?

Consider the duration and intensity of the exercise sessions to help guide intake. Protein requirements are between 1.3-1.8g per kg per day, and athletes should adopt eating patterns that provide a regular spread of high quality protein sources over the day.

What should high school athletes eat?

Lean proteins like white-meat chicken, fish, low-fat dairy, whey protein powder, eggs, and egg whites are all great choices. Athletes also may not be clear on when they should consume protein. They should eat protein with carbohydrates at each meal and snack, except immediately before exercise.

What foods are best for athletes?


  • Fruit.
  • Oatmeal.
  • Starchy vegetables. (sweet/white potatoes, squash)
  • Non-starchy vegetables. (broccoli, leafy greens)
  • Whole grain bread or crackers.
  • High-fiber, non-sugary cereals.
  • Quinoa.
  • Brown or wild rice.

What foods should an athlete avoid?

8 Foods Athletes Must Avoid

  • Limit Sports Drinks.
  • Avoid Soda.
  • Avoid Protein Bars & Energy Bars.
  • Avoid saturated & trans fat.
  • Limit Carbohydrates.
  • Limit Fiber.
  • Limit Caffeine.
  • Avoid alcohol.

Which rule’s provide appropriate dietary guidance for most athletes?

eat the athletes diet everyday to fuel and refuel the muscles.

  • if exercising >60 min choose carbs with low to mod glycemic ratinfs.
  • limit high fat protein such as cheese, steak, and hamburgers.
  • eat foods you are familiar with and that you digest easily.
  • Why is diet so important for athletes?

    Nutrition is essential for supporting an athlete’s general health and their training needs. Having a suitable diet provides a person with enough energy and nutrients to meet the demands of training and exercise. In addition to helping a person perform optimally, it facilitates recovery.

    What nutrient is lacking in adolescent athletes?

    Specifically, iron and calcium are frequently noted as common nutritional concerns among children and adolescents. Iron deficiency and subsequent anemia are common in adolescents [120].