Proper eating is crucial when participating in stop-and-go sports such as football and basketball. Unhealthy fats and added sugars can affect performance, growth, and development. Teenagers are still growing, so they need enough calories for their activities and development. Calorie intake varies depending on activity level, sex, and age. A general guideline for active teenage boys is 3,000-4,000 calories a day, while active teenage girls is 2,400-3,000 calories daily. To optimize performance and gain quality calories, try eating lean meats, vegetables, healthy fats, and whole grains. Carbohydrates are essential before practice or a game because muscles store them as fuel. Carbs are also important after practice or a game because they help replenish your body for the next day. Small snacks such as half a turkey sandwich and water will supply energy for practice while a banana and trail mix will get your body ready for the next day. Instead of taking protein supplements, try eating foods high in protein such as chicken, fish, eggs, tofu, lentils, and seeds. Having protein in every meal will help to recover muscles which in turn will help to build muscle. Having small snacks such as peanut butter crackers or dried fruit readily available will boost energy in between meals. For specialized eating programs, consult a registered dietitian who specializes in sports nutrition.
For more information, please visit: https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/teen-nutrition-for-fall-sports
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