introduction
It’s important to eat healthy, especially as an athlete. Healthy foods will allow your body to grow quickly and properly, in order to stay fit and strong for your sport. Eating the right things will produce strong bones, reduce fat, and build powerful muscles.
recommended calorie intake
For normal teenagers, the recommended caloric intake is around 2,000 calories. But for active teens that participate in many sports, more calories are recommended because of the intense lifestyle. Athletes can be around 2,000-2,500 calories.
recommended macro-nutrient intake
The recommended nutrient intake for teenage boys aged 15-18 is as follows: fat = 107g, saturated fat = 34g, sugar = 81g, salt = 7g
recommended foods
The foods you should eat and drink everyday should be wholesome and healthy. They should also aid in building your body depending on your workout and sport. Green, leafy vegetables are always good for giving your blood iron, which it needs for energy. The greener, the better. Whole grain starches are also the best choice of bread. They are full of nutrients and minerals the body needs to stay fit and on top of its game. You should always drink milk. It provides calcium your bones need to stay strong. Lean meat like chicken, or meat filled with Omega-3 fatty acids like fish are excellent sources of nutrition for athletes involved in strength sports. It not only helps build muscle, but it’s better than red meat, which can cause heart problems in the future. Omega-3 has also been said to improve blood circulation and reduce blood pressure. Lastly, fruits are always a good choice and you can never have too many. Fruits are filled with vitamins and minerals designed to help your body stay as healthy as possible. Citrus fruits provide vitamin C – helpful against colds – while fruits like bananas provide potassium – it’s said to reduce stress and increase strength.
foods you should avoid
Avoid any foods that are fatty, full of sugar, and have too many carbohydrates. Fat should be avoided for obvious reasons, such as heart problems and obesity. Too much sugar can cause diabetes, crashes, and unwanted acne. Carbohydrates are good, but too much isn’t. Carbs are best consumed in the morning, when you need energy to last throughout the day. When carbs are consumed in the evening, you are building up unused energy in your system, which later means you are gaining nothing except extra baggage. Another thing to note: avoid white bread, and try not to eat too much white rice. These carbohydrates are not nutritious at all, although filling. They can deceive you and will not aid your body in any way.
your hardcore diet plan
For all three days, follow this dietary plan:
Morning: Consume one serving of carbohydrates. You’ll need this energy to last throughout the day. Have a little meat on the side. Meat is a good way to have some quick energy for the morning. Also drink milk, 100% fruit juice, or both. This includes calcium and vitamins.
Lunch: You may have a little more carbohydrates if you feel it’s necessary. Also eat one serving of meat and vegetables. Fibrous veggies are preferred for digestion. DO NOT drink soda. Drink water or 100% fruit juice (sports drinks are fine). *Drink lots of water throughout the day to keep hydrated.
Dinner: Avoid carbs at all costs. Eat a good meal of lean meat or poultry, with a side of veggies. Milk, water, and juice are recommended for dinner.
*Eat fruits for every meal. Always drink water. Milk should always be consumed for dinner to provide calcium. Meat in the evening provides protein for protein synthesis.
*This is a diet. Diets are only meant for temporary change and will not be permanent. For best results, adapt your daily life to healthy choices. Exercise is highly recommended.
http://www.childrenfirst.nhs.uk/teens/health/dear_doc/archive/d/diet_rda.html
http://wiki.answers.com/Q/What_is_the_normal_calorie_intake_for_teenagers
http://en.wikipedia.org/wiki/Omega-3_fatty_acid#Biological_significances
