They need a complete diet that gives them the nutrition … Basic Nutrition Guidelines for Female Athletes. Good sources of protein include: fish; poultry Depending on how active they are, teen athletes may need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs. However, we are also very good at pushing ourselves beyond limits, striving to … Includes articles on sports nutrition, hydration and dietary supplements. 844-4CHILDRENS … 22, p.138–154. Therefore, you need to prepare a healthy diet for your teenage daughter. You no doubt played recreational sports growing up, but that was one or maybe two practices a week and a game on the weekends. Nutrition is an important part of sport performance for young athletes, in addition to allowing for optimal growth and development. ... TeensHealth Female Athlete Triad. Athletes require a lot of energy and nutrients to stay in shape. Nutrition Challenges of the Female endurance athlete. It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. Sports Nutrition for Teen Athletes Heading off to high school is a big step. Nutrition For The Female Athlete Optimal Health And Optimal Performance – Nutrition Is The Ticket To Both What Constitutes a Healthy Diet for a Female Athlete? Learn what young athletes should eat for the best nutrition for sports performance. A plant-based diet is recommended for athletes and sport enthusiasts. A balanced vegan diet supplies athletes with all the nutrients they need. Macronutrients, micronutrients and fluids in the proper amounts are essential to provide energy for growth and activity. If your teenage athlete … Olive Garden Nutrition 3. Because of this, strict diet plans can hurt your ability and be harmful to your health. Food and Nutrition Bulletin. The bottom line is that for most young athletes, water is the best choice for hydration. You're no longer the big fish at middle school. Female teen runners need extra nutrients to help prevent deficiencies and optimize their athletic performance. Athletic performance depends on muscle strength, and muscles are made of protein. Feeding your children can be tough, especially when they’re active athletes. Without the calories from carbs, fat, and protein, you may not have enough strength. Tips On A Healthy Diet Plan For Teenage Girls. KidsHealth. During this time, physical changes affect the body's nutritional needs, while changes in one's lifestyle may affect eating habits and food choices. Mark is a Nutrition Expert, Journalist and competitive sports enthusiast. While young athletes rely on their parents and health professionals for advice, they are extremely susceptible to peer and media influence and the plethora of misinformation that exists in the sports nutrition world.8 As a result, obstacles to improving the nutritional status and consequent performance of the young athlete abound. Elite athletes tend to exercise 6 or 7 days a week and compete in match play once a week. Protein is essential for growth, energy, and tissue repair. Female athletes can have abnormal menstrual cycles. beans and lentils) are good sources of iron and protein. Some school-age athletes face unique pressures involving nutrition and body weight. Not eating enough also can lead to malnutrition. What you eat directly affects your athletic performance. Teenage female athletes are at highest risk for the female athlete triad, which leads to stress fractures and low bone density resulting from a diet low in calcium and overall calories. When devising an athlete meal plan, keep in mind the nutrition quality of the food you choose every time you eat. Nutrition for Athletes. Skip to main content Skip to navigation Skip to navigation. Nutrition is an important piece of the puzzle often overlooked by young soccer players. After the activity, carbohydrates and electrolytes can be replenished. Like athletes have found for centuries, the quest for better performance can be a complicated process. This is especially important for teenage endurance runners, since most teenagers are still growing and endurance exercise can burn a significant amount of calories. Some studies report t hat up to 40-50% of female athletes . Nutrition Needs for athletes is important as a supplement to produce energy, growth, performance, and recovery processes. This type of training schedule is extremely stressful and draining on an athlete’s body, so maintaining the body’s energy levels through nutrition is vital to optimal performance. Iron Iron helps transport oxygen through out the body. Simply put, it is essential to consume a well-defined percentage of protein, fat, and carbohydrates. Utah State University recommends that teenage athletes consume 12 to 15 percent of their calories from protein, but they should not overdo the protein as eating too much protein may have harmful side effects like liver problems 2. 2013 Jan. 61(1):10-6. . Adolescent female athletes can face even larger energy and nutrition challenges due the need for energy and nutrients for growth and maturation, while having limited knowledge about appropriate food selection for sport and weight management, and a dependency on others to help provide food. Iron is needed to make red blood cells, which carry oxygen around your body.