Your body needs fuel to perform at its best. This means you can’t fill it with unhealthy choices and expect to perform at its best. After all…you wouldn’t put cheap gas in a luxury car, so why would you put unhealthy fats and added sugars in your body? Here are a few nutrition tips to keep in mind.
Food is Fuel
Active teen girls need between 2,200 and 3,000 calories per day.
Choose quality calories from fruit, vegetables, whole-grain breads and cereals, low-fat dairy, lean protein and heart-healthy fats. Here’s a quick example of foods from each of these categories:
- Carbohydrates: Choose carbs from healthier options such as fruit, vegetables, brown rice, sweet potatoes, oatmeal, whole wheat bread/pasta/tortillas, etc. Limit intake of processed carbohydrates such as white bread, sugary cereal, and dessert.
- Protein: Choose poultry, fish, beans, legumes, low-fat dairy and other lean proteins.
- Fat: Choose healthier fats such as olive oil, nuts, seeds, fish, avocados. Limit butter and fried foods.
- Vitamins/Minerals: these micronutrients are found in large amounts in fruits and vegetables, whole grains, dairy, meat and beans, and more. Eat a variety of food of all colors, shapes, and textures from each food groups for the greatest benefit.
This is what a sample day should like for for a female teen athlete:
Breakfast: Usually eaten at home, prepared by themselves or parents. Eat a regular meal focused on healthy carbs and lean protein. This could be:
- Eggs, toast, fruit, milk
- Oatmeal with fruit
- Granola and greek yogurt
- Protein smoothie
- Smoothie Bowl
- Whole wheat pancakes/waffles, nut butter, milk
- Peanut/Almond Butter toast and fruit
- Whole wheat muffin, fruit
- Whole wheat bagel, fruit
Mid-Morning: Eat a light snack. Get some protein and carbs. Snacks are to be brought from home and eaten during breaks between class or after school before practice.
- Almonds
- Banana or celery with peanut butter
- String cheese and an apple
- Hummus and veggies
- Pretzels and peanut butter
Lunch: Eat a regular meal. Focus on healthy carbs, lean protein, and vegetables. Lunch is best if it is prepared at home and brought to school. School lunch or eating out are also options, but you may need to supplement with additional nutrient-rich foods.
- Sandwich with deli meat, fruit, pretzels, celery
- Chicken and veggie wrap, fruit
- Rice, lean beef, mixed veggies
- Pita with hummus and veggies
Tips for School Lunches: Many Teen Female Athletes depend on school lunches to meet their nutritional needs. School lunches are designed to give the average student proper nutrition, however they don’t take into account the extra nutritional needs of a Teen Athlete. USDA requirements for school lunch are often not enough for athletes. Teen Athletes may need to supplement school lunches with food from home, or bring a meal from home.
Pre-Workout Snack: (1-2 hours before workout) Eat something light but with protein and carbs:
- Hummus with whole wheat crackers and veggies
- Protein Shake
- Greek yogurt with fruit and granola
- String cheese and crackers
- Trail mix
- Apple with peanut butter
- Cottage cheese and fruit
- Cold cereal and milk
- Check out my pre-workout snacks post for more ideas
Post-workout snack: Replenish and refuel with protein, carbs, and fluid. This snack is optional if dinner is soon after practice. If you still have a few hours until dinner and you’re feeling hungry try some of these options:
- Protein shake or smoothie
- Chocolate milk
- Protein bar
- Greek yogurt with fruit
Dinner: Eat a regular meal. Always eat dinner at home, this is prepared by the parents with help from the athlete. Focus on healthy carbs, lean protein, and vegetables. Here’s some ideas:
- Chicken, brown rice, broccoli
- Taco salad
- Chicken, baked or sweet potato, beans, salad
- Whole Wheat Pasta with sauce, meat, and veggies
- Turkey or Lean Beef Burger and steamed mixed veggies
- Chicken and veggie pizza
Carbs Are King
Carbohydrates are the most important fuel for an athlete. Carbs are stored as fuel inside muscles and athletes need full carbohydrate stores before activity. Carbs also are needed after a workout to get ready for the next day’s events. Carbs are the only fuel that can be used for power moves — a slam in the corner pocket, a sprint to the midfield line, or a crank shot from the 8 meter – all need carbohydrates.
- Eat a light snack before practice (especially if your teen has an early lunch period), such as half a peanut, almond butter or turkey sandwich or an orange and string cheese, along with a half bottle of water.
- After practice or a game, refuel with a sports drink or low-fat chocolate milk, a banana and a handful of trail mix.
Build Muscle with Protein from Foods
Eat real food so your muscles can get all the protein they need to recover, rebuild and grow!
- Lean meat, chicken, turkey, fish, eggs, low-fat milk, cheese, yogurt, tofu, and edamame are excellent protein sources.
- Dried beans (such as black beans), chickpeas, lentils, nuts and seeds also are good sources of protein.
- Include some protein in every meal to help muscles recover.
Pack Snacks
Active teens need snacks to boost calories. Here’s a list of snacks that can go with the meal ideas above:
- Hummus & triscuits with veggies
- Greek yogurt with fruit and granola
- Trail mix
- 1/4 cup almonds and an apple
- Banana or Apple plus 1 T Peanut or Almond Butter
- String Cheese plus 8 Triscuits
- 12 oz Chocolate Milk
Here some backpack-friendly snacks:
- Sports drinks
- Trail mix
- Peanut butter crackers
- Granola bars
- Fig bars
- Dried fruit
- Fruit pouches
Summary:
Here are a few tips to build healthy habits for Teen Athletes:
- Do not skip meals
- Focus on a balanced diet with regular meals throughout the day. Consume healthy carbohydrates for energy, lean protein, and healthy fats.
- Limit fatty and sugary foods, especially fast food and packaged foods
- Pre-workout snacks and meals should focus on a lot of carbohydrate and fluid with a moderate amount of protein.
- Post-workout snacks and meals should focus on refueling and replenishing carbohydrates, protein, and fluid.
- Think of how much farther your training will take you if you eat right!
- Stay hydrated with water. Save sports drinks for training sessions or sports lasting more than an hour with heavy sweating.
- Choose an eating plan that focuses on fruits and vegetables, whole grains, low-fat dairy products, and lean protein foods
Hope you enjoyed this and I inspired you to eat better and start taking the next steps on the road to optimizing your nutritional needs and fueling your performance!
