Nutrition Tips for Teen Athletes: Fueling for Strength and Performance

Written by Kaushiki Gangully

Published: October 12, 2024

Table of Contents

Nutrition Tips for Teen Athletes

Calories Count
Understand Food Groups
Fats Are Not Bad
Hydration Is A Must
No Dieting, Only Healthy Eating
Micronutrients Matter
Healthy Snacking Is Important
Introduce Portion Control

Conclusion

In the 21st century, teenagers are touching the sky and breaking record after record in sports, gymnastics, field, and other categories. There has been little disparity between the achievements of male and female athletes as both parties have ensured time and again that the medals and trophies came home. Since your teen athlete must be geared up to join their ranks, parents need to ensure they receive adequate nutrition. And as the energy requirements of athletic teenagers are considerably different and greater than those of ordinary teenagers', they must receive sufficient nourishment for proper strength and performance. Athletic teens are busy all day with training, extra practice, school, tuition, sleep, and repeat. As a result, their diet and daily leisure periods must be mindfully organized to give them maximum fuel for mind, body, and soul. Here are some quick and easy nutrition tips for your teen athletes to fuel their performance and strength.

Nutrition Tips for Teen Athletes

1. Calories Count

Calories do matter in terms of teenage athletics, as there is a certain pressure to fit into a particular weight category and eat and train accordingly. As a result, teenagers involved in swimming, wrestling, ballet, and ice skating often feel pressured into looking and weighing a certain way. However, your active teens need to eat enough calories, neither deficit nor excess to get adequate strength and performance while being at a lower risk of injuries.

2. Understand Food Groups

Understanding food groups after calories is key to your teenage athlete’s diet. Three main food groups comprise your teen’s diet: carbohydrates, proteins, and fats. They are also known as macronutrients. While carbs and proteins provide the same amount of energy, fats offer more than double that. That’s why you must ensure their plates are half-full of carbohydrates, while the other half comprises mostly of protein and the rest of vegetables. Fruits can come last as dessert, along with some dairy. Your teen athlete’s diet should be diverse and wholesome while maintaining moderation.

3. Fats Are Not Bad

Fats are not bad. Unlike popular belief, all fats are not the same, nor are their effects. Fats are of three kinds: trans-fat, saturated fat, and unsaturated fat. Trans fat is an unhealthy kind of fat that is mostly available in fast and processed food and must be completely cut off from their diet. As for saturated fat, it is mostly found in red meat and high-fat dairy and should be consumed in moderation for optimal health. As for unsaturated fat, it is the healthiest fat and comprises fatty fish and egg yolk, along with some fresh green produce.

4. Hydration Is A Must

Hydration is a must for all athletes, especially since their bodies lose a lot of water during warmups, workouts, training, and game day. Also, their consumption of more calories than other teens must be balanced by adequate water for proper digestion and roughage. Proper hydration is of great importance for athletes as it lowers the risk of sports injuries, lessens muscle soreness and weakness, and decreases recovery time post-workout.

5. No Dieting, Only Healthy Eating

Dieting is a fad for teenage athletes as they burn many calories due to daily activities, training, practice, and studies. So, they must consume adequate nourishment to improve their energy levels and ensure strong and healthy muscles. If your teen athlete’s coach, trainer, or anybody else suggests a diet change while you feel otherwise, consult a health professional before taking any steps.

6. Micronutrients Matter

Micronutrients like vitamins A, C, D, E, K, and B vitamins, along with minerals like iron, calcium, selenium, magnesium, and more, play an important role in ensuring your teen’s health is on top gear. They facilitate all important bodily functions, refill their energy levels, and keep them safe from diseases and deficiencies.

7. Healthy Snacking Is Important

Healthy snacking is important for teen athletes as it puts too much pressure on their digestive system to divide all their calorie needs into two or three meals only. As a result, divide your teen athlete’s nutrition schedule into 5 or 6 meals, with 2 to 3 main meals and 2 to 3 snacks. But these snacks must be nutritious and consumed to satisfy dietary needs and cravings later.

8. Introduce Portion Control

As your teens are growing up, you cannot constantly assert your dominance and expect them to follow lead. Therefore, try teaching them portion control early. Your adolescents might feel too hungry and try to overeat, but you must explain the merits of a proper balanced sports diet to them. Ask them to practice mindful eating and their appetite will be satiated by healthy foods.

Conclusion

Athletic teens have different dietary needs from ordinary teens and must be dealt with accordingly. Since they are beginning to mature, parents must try to include them more in the kitchen. Not to cook, but to lay the dishes, perhaps, while you explain the wholesome foods you have prepared for lunch. Try using these nutrition tips; you just might be able to keep up with your teen athletes.