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Sport Nutrition
Teen Athletes
• Unique needs
• Work out more than peers
• Need extra calories to fuel growth and
performance
How many calories do
teen athletes need to
take in per day?
2,000 - 5,000
How many calories does an
average teenager need?
The number of calories needed depends
on physical size and expenditure of energy
The average teenage girl = 2,200 cal./day
The average teenage boy = 2,500 – 3,000 cal./day
Eat a Variety of Foods
Carbohydrates are a great source of
fuel, however you will also need
protein, fats, vitamins and minerals for
peak performance
Good sources of protein are:
fish
lean meats
poultry
eggs
dairy
nuts
soy
peanut butter.
Good sources of
carbohydrates include:
fruits
vegetables
grains
Choose whole grains (such as
brown rice, oatmeal, wholewheat bread)
Why should an athlete NOT
omit fat from their diet?
Active muscles burn through
carbohydrates quickly and
need fats for long-lasting
energy
Unsaturated fat, found in most
vegetable oils, are the ones to
choose and should be eaten a
few hours before the activity
so it has time to digest