Importance of Healthy Food

In a teen athletes it is important for them to eat a lot of healthy food. It allows them to reach their maximum performance level. If a teen athlete does not eat enough healthy food they are unable to perform at their maximum potential. They are unable to maintain their bodies muscle mass and weight. Not eating enough may break down a teen athletes muscles. Eating right helps to sustain body weight and fitness. It also helps to establish optimum nerve muscle reflexes. Good nutrition is a vital aspect of a teen athletes training.

Since teen athletes burn calories everyday faster than adults or kids, it is important to eat a wide variety of foods. Some examples of key foods are, carbohydrates, proteins, fats, and vitamins. Foods that have these prime nutrients are, potatoes, whole grain bread, rice, wheat, and pasta.

sites:
http://kidshealth.org/teen/food-fitness/sports/eatnrun.html#

http://www.second-opinions.co.uk/athletic_diet.html

Recommended Daily Caloric Requirement

According to kidshealth.org athletic teens require 2,000-5,000 calories per day but depends on the sport that, that one person plays.  But if you don't eat enough of the calories then it will cause the body not to achieve high peak performance and will also break down muscle rather then building it up.  It also will effect on how you maintain you weight and strength.  If you really don't eat calorie and restrict your body of calories then you will affect your growth.  It is usually a bad idea to diet because they need food to refuel their body after a intense practice session.  When eating your meal you should intake 60-65% of carbohydrates because it is a long lasting energy supply.  Then also you should intake 12-15% of calories should come from proteins.

sites:
http://kidshealth.org/teen/food-fitness/sports/eatnrun.html#

Importance of Carbohydrate, Portein, and Fat

Carbohydrates, proteins and fats are all very important for a teen athlete.  They help to contribute to you performing at your best.  Carbohydrates give you short lasting energy, proteins help with your muscle growth and fats help to provide long lasting energy.

Carbohydrates are a great source of energy for a teen athlete.  They help you feel active and give you tons of energy.  Fruits, vegetables and grains are all great sources of carbohydrates.  These are good sources because they provide you with carbohydrates along with other key nutrients.  Sugary sources of carbs such as candy bars are less healthy for you than fruits because although they contain carbohydrates, they dont contain any other type of nutrient in them.
Cutting back on carbohydrates is not a good idea because it will leave the athlete feeling tired before they have even done anything.  This will heavily affect their performance in practice and games.  Also, eating sugary snacks or candy for carbs before games or practice is a bad idea.  Although it may give a small burst of energy, this burst won't last long and the athlete will eventually start to crash and run out of energy.

For a teen athlete, you are always doing some kind of physical activity in the day such as lifting, practicing or if you have a game.  This causes your body to need more proteins than a regular teen.  A teen athlete must take in more proteins than a regular teen.  Protein for a teen athlete is key because it is needed for growth and in the growth of your muscles and body.  It helps to build and repair muscles.  It is also key in keeping your immune system, skin and hair all healthy.
It is a myth that if you take in more protein you will build more muscle and become bigger.  The truth is that if you work hard and take in the right amount of proteins, you build muscle and strength.  Usually protein supplements are not needed because the athlete will take in enough proteins through their regular diet.  In fact, too much protein can cause dehydration, calcium loss and kidney problems.

Many people think that fat is not an important part of a diet but for Teen athletes they are a main source of energy. Since athletes use a high amount of energy when playing a sport or working out they burn through their carbs very quickly. This means that the body must use the fats since they provide a longer lasting energy source. Not all fats are the same however since many are bad for your body so teen athletes often concentrate on eating the healthier fats such as unsaturated fats that can be found in vegetable oils. However, even though fats are a much longer lasting energy source than carbs, fats slow down the digestion process. That is why you should avoiding eating fats a few hours before working out because you don’t want to feel full during an intense workout.


sites:
http://kidshealth.org/teen/food-fitness/sports/eatnrun.html#


http://www.sportsspeedperformance.com/index_files/Page2185.htm

http://www.brighthub.com/health/diet-nutrition/articles/57916.aspx

http://docs.google.com/viewer?a=v&q=cache:DwRhFgHyCCQJ:www.framinghampediatrics.com/Protein%2520Teen%2520Athlete.pdf+teen+athlete+carb,+fat+and+protein+intake&hl=en&gl=us&pid=bl&srcid=ADGEESgLXqNvbq7MAiipw-r1kLrxg_Pb7Pkn-xQm_RIZryjjVdXE1J9knpkaAcZDlwseDRLEe4zBG062jZqdmveq6YI2y6SM2RMkzQcUXKlPAA8YooKbwkk0eTAVo0GDvjviOWLBUzJO&sig=AHIEtbQK9QtveVNihg2P_2eTVuuhKaSdDw

http://www.sportsspeedperformance.com/index_files/Page2185.htm

Specific Foods to Limit

Caffeine and Fast foods are food that every one loves. It's delicious and tempting to eat every day. But the truth is that caffeine and fast food are bad for your body.
Caffeine makes your hyper but it also causes you to urinate more which can cause dehydration. To prevent dehydration is to avoid caffeinated drinks on a hot day. Although some people believe that it may help with energy, it causes you to feel jittery and trouble sleeping.
Also, try to stay away from juice drinks that contain a small amount of juice and a lot of sweeteners. Try to drink 100% juice instead.
Fast foods contain a lot of bad fats such as trans fat. Trans fat is very bad for a teen athlete or anybody. Trans fat raises your body's bad cholesterol levels and lowers your good cholesterol levels. Trans fats increase your chance of many heart diseases.

sites:
http://www.americanheart.org/presenter.jhtml?identifier=3045792

http://kidshealth.org/teen/food-fitness/sports/eatnrun.html#

3-Day Meal Plan

Your meal plan should consist of fruits and vegetables, which are 5 serving a day and it should be whole fruits and try not to consume fruit juice because it is filled with sugars and other chemicals instead of the whole organic fruit.  For the protein part you should eat at least 2-3 pieces a day.  For grains then you should intake 6-11 portions.  Then finally the dairy products you should intake 3-4 servings.  Okay so this is what it would look like for examples for breakfast you would have oatmeal.  Then as a snake between lunch and breakfast you should eat a banana.  Then for lunches eat chicken anyway you want to cook it.  Then as a late snack between lunch and dinner you should eat steak and that is your daily plan for that day and you can cook the stuff any way you want it.
Also, for breakfast, 1 1/2 cup of cereal (aim for low-sugar cereals like corn flakes or oat and rice cereals) topped with 1 cup of 1% milk, 1 banana, 8 oz of 100% fruit juice is good.
Lunch: 4 grilled chicken tenders, 1 medium baked potato topped with low-fat sour cream, or salsa, 16 oz of water, 1 granola bar, and 1 serving of fruit, 1 cup 1% or skim milk
Dinner: Chinese take-out: 1 cup grilled beef or chicken and broccoli, 1 cup brown rice, 1 cup wonton soup or egg drop soup
Snack: 8 oz low-fat chocolate milk, 4-in turkey sub with veggies and low-fat Italian dressing

Lastly, for breakfast, 1 whole-wheat bagel topped with 2% low-fat cheese with 8 oz 100% fruit juice
Morning snack: 1 cup plain instant oatmeal made with skim milk and topped with 2 tbsp dried fruit
Lunch: 1 cup chicken noodle soup, ½ cup goldfish crackers, 10 baby carrots, 1 small piece of fruit, 16 oz water
Dinner: 1 grilled chicken salad topped with 2 tbsp low-fat honey mustard dressing, 1 cup 1% or skim milk

sites:
http://www.second-opinions.co.uk/athletic_diet.html

http://www.powerbar.com/articles/217/Try_This_Instead_Simple_Dietary_Switches_for_Teen_Athletes.aspx