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Teen athletes have unique needs as they work out more than their peers, requiring additional calories to fuel growth and performance. The number of calories needed varies from 2,000 to 5,000 per day. On average, teenage girls require around 2,200 calories/day, while teenage boys need 2,500–3,000 calories/day. To support peak performance, athletes should consume a variety of foods, including proteins, fats, vitamins, minerals, and carbohydrates. Good protein sources include fish, lean meats, poultry, eggs, dairy, nuts, soy, and peanut butter. Carbohydrates from fruits, vegetables, and whole grains like brown rice and whole-wheat bread are essential for energy. It is crucial not to omit fats from the diet, as active muscles need fats for long-lasting energy. Athletes should choose unsaturated fats found in vegetable oils and consume them a few hours before activity for optimal digestion.
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Teen Athletes • Unique needs • Work out more than peers • Need extra calories to fuel growth and performance
How many calories do teen athletes need to take in per day? 2,000 - 5,000
How many calories does an average teenager need? The number of calories needed depends on physical size and expenditure of energy The average teenage girl = 2,200 cal./day The average teenage boy = 2,500 – 3,000 cal./day
Eat a Variety of Foods Carbohydrates are a great source of fuel, however you will also need protein, fats, vitamins and minerals for peak performance
Good sources of protein are:fishlean meats poultryeggsdairynutssoypeanut butter.
Good sources of carbohydrates include:fruitsvegetablesgrainsChoose whole grains (such as brown rice, oatmeal, whole-wheat bread)
Active muscles burn through carbohydrates quickly and need fats for long-lasting energy
Unsaturated fat, found in most vegetable oils, are the ones to choose and should be eaten a few hours before the activity so it has time to digest
