ISW Director of Nutrition and Health
InfiniteSportsWorld.com
Fueling the Teen Athlete
Are teen athletes too active for their own good? Parents of overly active teens could waste hours worrying about the well being of their child. Instead, stop worrying and use that time to learn how to adequately fuel your teen athlete to meet the physical demands they face each day. A family centered approach that provides a steady supply of calories, fluid, and balanced food choices will support and encourage your teen to be healthy as well as successful in their sport.
First, calories are key to athletic success. Teenage athletes need energy to keep going, and this energy comes in the form of calories. Since teens are still growing it is important that they eat enough calories not only to fuel their activities but to cover their energy needs for proper growth and development as well. How do you make sure your teen is getting enough calories?
Start every day with breakfast. It has been proven that kids who eat breakfast achieve more academically. Breakfast also plays an important role in controlling hunger and maintaining energy levels. Try these ideas:
- Whole grain cereal with low-fat milk and a banana.
- A parfait with low-fat yogurt, granola, and dried fruit or chopped fruit or berries.
- Whole grain waffle sandwich-to-go with 1-2 Tbsp of peanut butter and an apple.
Pack healthy snacks to school. Athletes that go long periods without eating tap into those much-needed energy stores. Stock their bag or locker with easy to grab and eat snacks like chewy granola bars, whole grain crackers, or trail mix with nuts and dried fruit. If your school has strict rules about eating, ask the coaches to get permission for athletes to eat a snack during the day. Do not expect the school or coaching staff to provide the snack. Teach your teen to take responsibility for their nutritional needs.
Second, proper hydration is vital to improved sports performance. Your child’s hydration needs vary depending on the demands of their sport, the environment they practice in, and their own body composition and sweat rate. Staying ahead of thirst is the number one method to ensuring adequate hydration. Here is a list of the best choices:
- Water is perfect and portable.
- Low-fat white milk is water-based and nutrient dense. Low-fat chocolate milk is ideal for a recovery snack after a hard workout.
- Eight ounces of 100% natural juice one time per day.
- Sports drinks are very appropriate during intensive exercise lasting over 60 minutes, in hot weather conditions, or as a recovery drink up to 1-2 hours after practice.
Third, aim for a well-rounded diet composed of whole foods. A balanced diet can include occasional junk foods, but your teen will perform better on natural, unprocessed foods. Create an eating plan that includes the following food groups at meals and snacks:
- Whole grain breads, pastas, cereals, and crackers. The first ingredient on the label must have the words “whole grain”. Make a vegetable pizza on a whole grain crust or try a variety of grains like cous cous, quinoa, or wild rice.
- Fruits and vegetables whether fresh, frozen or canned. Blend a frozen banana, 1 Tbsp of peanut butter, ½ cup milk and ¼ cup vanilla yogurt for a protein packed smoothie, or offer carrots with hummus or a yogurt based dip.
- Low-fat dairy products like milk, yogurt and cheese. Bring milk back to the table by having an 8-ounce glass with every meal.
- Lean protein sources like chicken, pork, turkey, fish, lean beef, eggs, nuts, and beans. Keep hard-boiled eggs in the fridge for a quick and easy snack, or for a healthy treat have a square of dark chocolate with a handful of almonds.
Niki Kubiak, RD, CSSD is the Director of Health and Nutrition for Infinite Sports World. She works with a variety of athletes from elementary aged soccer players, Division 1 athletes, to the recreational endurance athlete. Find more nutrition tips and info about her on-line coaching services at www.infinitesportsworld.com
