(MTYN) Nutrition for Athletes Lesson

Nutrition for Athletes Lesson 

Athletes (an individual who is proficient in sports and other forms of physical exercise) have to pay close attention to their diets, especially young athletes. A balanced diet of protein, fats, and carbohydrates is essential. Teenage athletes may require anywhere from 2,000 to 5,000 calories per day. The type of sport and the frequency of activity will determine the caloric need. All of the food groups are vital to the performance of an athlete. Eating the proper nutrients can help athletes keep their immune systems high, recover from workouts faster, reduce the chance of injury, and perform better during activity. When choosing healthy items to eat, choose whole foods instead of supplements like protein shakes and protein bars. Whole foods utilize all the nutrients and take longer to breakdown. Therefore, the body obtains the highest amount of nutrition from these items.  

 

The Diet Breakdown

 

How Often Should a Teen Athlete Eat?

An athlete can benefit from increased energy levels throughout the day by eating frequently. Eating every two to four hours, or the equivalent of four to six meals a day, is ideal for most athletes. By eating smaller meals more frequently, an athlete can meet the daily calorie requirements the body needs to perform, to keep the metabolism high, and to maintain a steady blood sugar level. Remember, these meal choices need to be healthy ones.

 

Sample Teen Athlete Diet

Teen Athlete Diet Image Breakfast: breakfast burrito (large whole-grain tortilla filled with two scrambles eggs - 4 egg whites if leaving out the yolks). 1/2 cup of cheese and 1/4 cup salsa); fruit, and low fat milk Snack: two tricks of string cheese; 20 whole-grain crackers; one cup of water Lunch: chicken salad (romaine lettuce, one tomato, one carrot, 1/2 cucumber, 1/4 avocado, 6 oz sliced chicken breast); 20 corn chips or a whole-grail roll; one cup skim milk; one cup water Snack: 1/2 cup humus; one to two cups assorted cut veggies; one cup water Dinner: stir fry (6 oz meat of choice two cups veggies of choice, three tbsp low-sodium soy sauce, two tbsp olive oil) two cups brown rice one cup of water or low fat mill Snack or Dessert: 1 1/2 cup sliced fruit; tree tbsp whipped cream; 12 almonds; two squares dark chocolate

The plan above is just a sample. Many of the meat options can be traded out with another lean option; the same with the complex carbohydrates. Notice in the illustration above that each meal and snack are balanced with a complex carbohydrate, protein, and fruit/vegetable. 

 

Self-Assessment: Fact or Fiction

 

 

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