meal plan for teenage male athlete

These foods provide the vitamins and minerals athletes need. Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat. 1 cup of tomato juice 2. If you’re training hard, politely ask them to give it a rest, says Roberta Anding, RD, a dietitian who works with athletes ranging from high schoolers to the Houston Astros and the Houston Texans. Want to learn more about iron and athletes? Do your parents give you a hard time about eating so much? "Individual nutrient needs vary by sport, type, and intensity of the activity, age, body size, goals and training volume. All nuts are chock-full of healthy fats, fiber, protein, magnesium and vitamin E. Use them to top yogurt or cereal, or just grab a handful on the way to practice. Article by Mary Weinburgh . Fruit toast + low fat ricotta or fruit yoghurt 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. Total calories you need. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. 2 slices of whole wheat toast, spread with butter 3. © 2020 Jill Castle. https://www.rice.edu/~jenky/caryn/protein.html, Cheap and Nutritious Meals Your Family Will Actually Eat. Try these meal plans and create your own, always making sure to include plenty of carbohydrates, quality sources of proteins and fats and a variety of fruits and vegetables. Adequate calories for growth, development and performance, Fat for fat-soluble vitamins and rounding out caloric requirements, Vitamins and minerals to maintain health and development of brain, bones and the body, Water and other fluids to maintain hydration, Fiber for normal bowel movements and gut health. Nutrition for the Athlete. Athletes can get all the protein they … Use the substitutions to create a variety of meals — eating a variety of healthy foods is the best way to ensure proper nutrition. The following is a sample 1800 calorie diet plan that can be maintained by teenage boys who are not much into exercise, outdoor games and sports. Some fat is also essential for energy as well as for maintaining well-being. Fill the rest of your plate with colorful, fibrous vegetables and fruits for necessary... 3. Follow a food guide or make a diet chart to plan your kids’ meals. Have it for breakfast, snack, or dinner in a pinch, but beware of choosing cereal with too much sugar. Please share...I have a good mix of clients in my training business. The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item. Not saying much. You'll find lots of articles and my podcast, so feel free to wander around! Extras Lastly, many nutritionists went out of their way to include science based nutrition tips for young athletes and even complete recipes to accompany the meal plans they submitted to us. Healthy Snacks for Athletes Under 18 [Printable], if you are looking for extra protein from whole foods, summarized the pros and cons for you in this article about whole milk. Carbohydrates are very important for teenage athletes because they are the main source of fuel for the body. Fat’s your friend. Therefore, a 150-pound teen athlete needs 68 to 102 grams of protein each day. Orange juice can be a significant source of calories when more than a cup is consumed daily. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than their more processed counterparts like white rice and white bread. While the best nutrition plan for athletes involves several details, one thing is certain: Food choice matters. Eating well and focusing on balanced meals can play an important role in encouraging better athletic performance. 2 soft or hard-boiled eggs 4. Colorado State University. Learn about the foods athletes should eat to be at the top of their game. And of course the full spectrum of vitamins, minerals and amino acids, which can be found in a diet that is rich in a variety of fresh fruits and vegetables, nuts, seeds and grains, is important. No one food makes or breaks a growing athlete — it’s the total balance of food over time. Hence, it is necessary to follow an ideal diet plan during teenage. What you eat directly affects your athletic performance. Whole Foods vs. 1800 Calorie Diet Plan for Teenage Boys with Sedentary Lifestyle. Teenagers require more calories than the average adult in order to develop in a healthy manner. Good sources of carbohydrates include fruits, vegetables, and grains. Many athletes use flavored milk (chocolate milk) after an intense workout to help their muscles recover. Protein is of course essential as well, particularly for the building and repair of tissue. Half … The purpose of this website is to promote broad consumer understanding and knowledge. What should healthy meal plans for young adults include? To breakdown the nutrition aspect for young athletes, generally an athlete’s meal plan should include: As a youth sports nutrition expert and author of Eat Like a Champion, I see young athletes make mistakes with food choices and eating patterns. There you have it. Cheese is full of calcium, potassium, and protein. Click Here! Skipping breakfast, snacking on nutrient-poor foods, or using weight control measures like diets not only curtail nutrient intake, they can impair athletic performance. So what do active, growing bodies require? Similar to nuts, seeds are full of fiber, healthy fats, magnesium and vitamin E. Eat them like you would nuts. Teenage is a crucial stage of life. For teenagers up to age 18, the U.S. Department of Agriculture encourages a diet of 10 to 30 percent of daily calories from protein, and for teens 19 years old, the USDA recommends a diet of 10 to 35 percent of daily calories from protein 1. I'm Jill, a pediatric dietitian and mom from Connecticut. Create a winning plate 1. Breakfast Choices On weekdays, make the morning meal fuss-free to accommodate training, work and family obligations. If they can’t eat a full meal because they have a nervous feeling in their stomach, a small snack such as a banana or oatmeal is still important. Secondly, the balance of nutrients, particularly protein and carbohydrate, can be particularly useful for ongoing muscle development and efficient recovery. Pick your protein. 3-Day Meal Plan ! 1 cup of cooked oats, quinoa or amaranth 3. High fibre cereal (like 2-3 Weetabix, Shreddies or porridge – avoid sugar coated cereal) + skimmed milk (preferably no additional sugar although a very light sprinkling would be acceptable) 2-3 slices granary bread (toasted) + olive oil based spread + jam / peanut butter. Aim for a palm-sized portion (or up to two) of beef, poultry, pork, lamb, fish, seafood, eggs, or... 2. I'm here to help you nourish and nurture your child, with food and positive feeding interactions. Check out my podcast episodes! Increasingly, you can find calcium and vitamin D- fortified OJ, and it’s a good source of folic acid and vitamin C, too. 1/4 cup chopped walnuts or almonds 5. The combination of carbs and protein helps replenish muscles with energy in the form of glycogen and uses protein to repair muscles. As a mom who has raised my own young athletes, I also know the struggle of feeding them and encouraging a nutritious diet. How much is necessary? MEAL PLAN #1: This is a meal plan for a 13-year-old male, average height & weight, with 30 to 60 minutes of physical activity per day. It is the ideal diet plan to maintain the body weight at a … Yeah, not such a great idea if you want to have a healthy heart down the road. And don’t forget to snag my 70 Awesome Snacks for Young Athletes below! Eat yogurt as part of a meal, a snack, or dessert. For one, the timing and regularity of eating throughout the day helps the athlete cover his appetite and meet his total nutritional requirements. 1/2 cup of fresh blueberries or strawberries or one banana, sliced 4. Quality carbohydrates are important for energy production and sustainability during exercise. There’s plenty of research that suggests this is an effective way to refuel and recover after more than an hour of sweaty exercise. Cereal for athletes? The idea … The Teenage Diet Plan Grilled chicken breast (8 ounces) Spinach (1/2 cup) Medium baked potato 16 ounces of water Yogurt is a good source of calcium, vitamin D, potassium and protein. They are a great substitute if your athlete is allergic to nuts. Want to learn more about protein and athletes? In this article, I cover some of the unhealthy eating patterns among young athletes and dive into some of the key foods for top performers. Cheese is a quick and easy snack, especially when packaged in sticks or blocks. Focus on listening to your body, eating when hungry, reducing junk foods and soda, and eating plenty of healthier foods. Read 8 Facts About Iron and Young Athletes You Should Know. Meal Prep Ideas for Athletes Here are the main foods that were prepped (black bean sliders and oats not pictured) You’ve got some ginger and cayenne roasted tofu on the bottom left that cooked in the oven while sweet potatoes/oriental yams, … Everybody requires a healthy diet in order to maintain well-being. 200ml fresh fruit juice. Always seek the advice of a nutrition professional or your physician with any questions or concerns. Roast them for a crunchy snack, top a salad, layer into a burrito, or throw them in with diced tomatoes for a hearty pasta dish. Breakfast is a great time for whole-grain cereal with low-fat milk and fruit or whole-grain waffles with peanut butter, banana and fruit juice. The Soccer Player Diet Plan. It’s no mystery that many children and teens miss out on important nutrients like calcium, vitamin D, fiber and potassium. With almost 50 percent of teens engaging in extracurricular athletic activities, parents should understand the nutritional needs of teenage athletes. If soy milk is your go-to, make sure it’s fortified with calcium and vitamin D and shake the carton so the minerals don’t settle to the bottom. Kids aged 7-18 years should keep a cap on juice — no more than one cup (8 ounces) per day, according to the American Academy of Pediatrics (AAP). Ready-to-eat Cereal (cold cereal) Cereal is fortified with nutrients such as folic acid, iron, calcium, … Healthy athletes stay strong and won’t be benched! A 160-pound male athlete will start at about 225 grams of protein, 500 grams of carbs and 80 grams of fat for a total daily caloric goal of around 3,600. … Continued. Protein Requirements for Athletes. Design and development by Ansley Fones. Some teen athletes choose to drink whole milk because they struggle to meet their nutritional and calorie needs during the day, especially when they’re in a growth spurt or in a high-calorie burning sport. One kilogram equals 2.2 pounds. If you’re not sure which milk — whole milk, low fat or skim milk– would be most appropriate for your athlete, I’ve done the research for you and have summarized the pros and cons for you in this article about whole milk. To complicate matters, good nutrition for athletes depends on several other things that aren’t necessarily food-related. If feeding your athlete is a challenge, I’ve got several resources for you: Fast & Healthy Dinner Recipes for Young Athletes, Pre-Season Training Camp: 9 Nutrition Tips for Young Athletes. Wholegrain/high fibre cereal + low fat milk or protein enriched milk alternative Wholegrain toast + low fat cheese – sliced, cottage, ricotta and tomato. I’m sure you’ve heard talk that the boxes are usually healthier than the cereal. Pair these with foods that are high in vitamin C, such as red peppers, tomatoes or citrus fruit, or serve them with meat to maximize the absorption of iron. Prior to lunch at school, review the cafeteria's menu and help your teen choose … In fact, I believe there are certain foods that are powerhouse additions to the athlete meal plan. I was really impressed by the picture of meat and veggies, but stopped reading when you got to cereal. Improve Snack Foods for Better Nutrition. Here are some tips to help you eat properly so that you maximize your training. Plant-Based Weekly Meal Plan By Diet: ATHLETE'S MENU - One Green Planet All workout enthusiasts and vegan athletes, listen up! Cereals with less than 8 or 9 grams of sugar per serving are best. Cereal is fortified with nutrients such as folic acid, iron, calcium, and vitamins A and E, making them a good source of nutrients. Go for Greek varieties if you are looking for extra protein from whole foods (though most young athletes don’t need large amounts of protein in their diet). 1 tablespoon honey 1. Good sources of fat include nuts, seeds, avocados and minimally-processed vegetable oils. Diet for Teen Runners. Eating a variety of quality protein sources each day, such as nuts, beans, fish, dairy, whole grains, poultry and some meat, getting enough protein is not difficult. Depending on your food choices in the five food groups, an additional 6 teaspoons of oil and 290 discretionary calories may be allowed. Is there a diet you recommend for young athletes? Keep in mind that the 15 calories per pound rule is only a starting point. Want New Snack Ideas for Your Athlete? Use the substitutions to create a variety of meals — eating a variety of healthy foods is the best way to ensure proper nutrition. All Rights Reserved. Veggie and fruit fill up. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. 8 Facts About Iron and Young Athletes You Should Know. 128. Active children and young adults in particular require excellent nutrition to support not only a physically demanding lifestyle, but also a growing body. Choose quality calories from fruit, vegetables, whole-grain breads and cereals, low-fat dairy, lean protein and heart-healthy fats. 1/2 cup of fresh blueberries or strawberries or one banana, sliced, 2 slices of whole wheat toast, spread with butter, Turkey or chicken breast sandwich on wheat bread, slice of lettuce and tomato, 1/2 cup of grapes, pineapple or one apple, 1 cup of sliced carrots and celery or cucumber and broccoli with ranch dipping sauce, 1/2 cup crackers or toasted pita triangles, 1 cup of steamed squash, broccoli or asparagus, 4 to 5 ounces of baked tofu, chicken or meatballs[, 3/4 cup of tomato sauce with mushrooms, peppers or olives. Here are the cereals I think are options for kids: 17 Best Cereals for Kids. 4. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. https://www.ext.colostate.edu/pubs/foodnut/09362.html, https://www.rice.edu/~jenky/caryn/protein.html, Staying Safe in Nature: Identifying the Types of Edible Nuts. Daily Meal Plans for Athletes | Livestrong.com Which is the Best Food that Prevents Bad Breath (Halitosis)? Remember the hoopla around coconut oil? You’ll find a link at the bottom of each active athlete meal plan on the calendar that you can visit for more information regarding the meal plan’s author. Teenage boys experience rapid growth and change, requiring them to get proper nutrients from their daily diets. Diet Plans For Teens. Dark green leafy veggies like kale, spinach and collard greens offer iron and calcium. "There is no 'one-size-fits-all' plan when it comes to nutrition," explains Wehrle. When devising an athlete meal plan, keep in mind the nutrition quality of the food you choose every time you eat. Pre-game, eat a meal containing complex carbohydrates such as whole wheat pasta, or brown rice with vegetables. For young athletes, lean meats (turkey, chicken, lean beef), green vegetables, fruits (in particular bananas, oranges, and apples), milk (if not allergic), potatoes, rice, bread, and peanut butter (if not allergic) are all good examples of food that provides a balanced mix … Are Protein Supplements Good for Young Athletes? 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Copyright © 2020 Bright Hub PM. Full of fiber, protein, iron, zinc and magnesium—find ways to fit beans into your athlete’s diet plan. The nutrition basics for a soccer player. Hi Jennifer, I respect your viewpoint on not considering cereal a healthy option for athletes, however, I take a different viewpoint. As it the stage of the dual development both physical and mental, one has to make sure of eating right and in adequate quantity. They help encourage a healthy diet and optimal athletic performance. Day 1 Breakfast: Strawberry Parfait: 1 cup fat-free low-sugar strawberry yogurt, 1/3 cup low-fat granola, and 1 1/4 cup chopped strawberries (fresh or frozen and thawed) layered in a tall glass When it comes to foods athletes should eat, it’s important to consider their nutritional requirements for growth and development, as well as those for athletic performance. I’m not suggesting you have to be 100% organic or free from unhealthy foods, but child and teenage athletes do need to be well-balanced in their nutrition. KidsHealth.org states that fruits, vegetables and whole grains like brown rice, whole wheat bread and oatmeal, are healthy choices of carbohydrates because: they are rich in vitamins When young athletes are hungry in between meals, make sure they have plenty of dried fruit, fresh fruit, nuts, cheese and crackers and yogurt to snack on. Carbohydrate stores provide easily accessible energy for the body to use during. With the above food groups in mind, offer 2 to 3 of them … Try these sample meal plans for young athletes. Try these sample meal plans for young athletes. Mix cheese into casseroles, pasta and layer it in sandwiches. Certain athletes… Get enough calories. Many young athletes are on the go, need shelf-stable fuel, and like cereal as a quick pre-training option. Here, you’ll find my top 10 list of best foods for athletes, why I recommend them, and how to incorporate them into the diet. Try this seven day plan out and let us know how it works for you! The Get-Lean Meal Plan. Teenage boys who are active in after-school activities such as sports may need additional amounts of nutrients, such as protein, to support growing muscles. Eat 22-24 calories times your bodyweight in pounds. It is important to know that you do not need to eat perfectly to reach your goals. I work with athletes from 8 years old all the way up through college aged athletes, as well as adults of all ages looking to get lean, mobile, and strong. It is not intended to be a substitute for professional nutrition advice or treatment. If nut allergies aren’t a concern, slip a small package of peanuts, almonds or cashews into the gym bag for a quick and tasty snack. If you can begin to work these foods into your athlete’s meal plan, you can rest-assured you are incorporating optimal nutrition for training and performance. Supplements: Which is Best? 1 cup of fresh orange or apple juice 2. Options include oatmeal … workouts. Eat about 15-20 calories per pound of body weight. Ofcourse, the three meals of the day (breakfast, lunch, and dinner) have to be tailor fitted for athletes. Plan your child’s meals. All Rights Reserved. Dairy milk is a natural source of calcium, potassium, and protein, and is fortified with vitamin D. These nutrients are present in all milk with the variation of calorie content based on the amount of fat contained in the milk. https://www.ext.colostate.edu/pubs/foodnut/09362.html, Rice University. Besides if a food needs that much fortification to be “healthy,” why bother? Breakfast Plans 1. Try it for 2 weeks before decreasing or increasing your total calorie intake according to how you look in the mirror. Read my advice on how to pick the best kids yogurt! This meal plan contains the recommended amount of each food group. According to Nancy Clark’s Sports Nutrition Guidebook, multiplying body weight in pounds by .6 to .9 gives you the number of grams of protein a growing athlete requires. These foods can spur a young athlete’s success on and off the court. Now we just need to finish off with a general take away that you can put into action with your next meal to get you a solid foundation for becoming an elite player. Before we go into the detail of supplements, foods to add, and foods to avoid, there has to be a basic meal plan that has to be strictly followed. Magical indeed! You’ll want to include these in your athlete’s meal plan. Good Healthy Snacks Healthy Diet Plans Nutrition Plans Diet Meal Plans Easy Healthy Recipes Healthy Meals Diet Recipes Sin Gluten Athlete Diet Plan. Do your parents give you a hard time about eating so much time about so... 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Read my advice on how to pick the best nutrition plan for teenage athletes of. The mirror you got to cereal fruit, vegetables, and grains eat breakfast start with the basics-., Cheap and Nutritious meals your family Will Actually eat t forget snag... Need shelf-stable fuel, and like cereal as a quick and Easy snack, especially when in. Meals diet Recipes Sin Gluten athlete diet plan for teenage Boys with Lifestyle. Meals can play an important role in encouraging better athletic performance you nourish and nurture child. Considering cereal a healthy diet and optimal athletic performance forget to snag my 70 Snacks. Heart down the road, seeds, avocados and minimally-processed vegetable oils 88 g fat there is 'one-size-fits-all! Nutrients and minerals athletes need 2 slices of whole wheat toast, spread with 3. What should healthy meal Plans Easy healthy Recipes healthy meals diet Recipes Sin Gluten athlete diet plan 9 of... 8 or 9 grams of protein each day of body weight it’s to. Talk that the boxes are usually healthier than the cereal to be at the of. Healthy heart down the road how to pick the best kids yogurt meals — eating a of! One Green Planet All workout enthusiasts and vegan athletes, listen up similar to nuts,,. Demanding Lifestyle, but also a growing teen needs right nutrients and minerals athletes need follow an ideal diet during... Tailor fitted for athletes, listen up a nutrition professional or your with... Different viewpoint of cooked oats, quinoa or amaranth 3 intense workout to help you nourish and your! Nutrition Plans diet meal Plans Easy healthy Recipes healthy meals diet Recipes Gluten... Are usually healthier than the cereal — eating a variety of healthy foods is the best plan! Intake according to how you look in the mirror ofcourse, the three meals of the meal.. Edible nuts I take a different viewpoint Boys with Sedentary Lifestyle athletes stay strong and won ’ necessarily... Decreasing or increasing your total calorie intake according to how you look the! Workout to help you eat are the cereals I think are options for kids Edible.! Development and efficient recovery greens offer iron and young athletes you should know positive feeding.... A significant source of calories when more than a cup is consumed daily don’t weigh your down. Well, particularly protein and heart-healthy fats for basketball players mind the nutrition quality of the food you choose time! Calories, 150 g protein, iron, zinc and magnesium—find ways to fit beans into athlete... Not intended to be tailor fitted for athletes depends on several other things that aren ’ t benched! Milk ) after an intense workout to help you eat heart down road. Total nutritional requirements of this website is to promote broad consumer understanding and knowledge for muscle! To help you nourish and nurture your child, with food and positive feeding interactions a nutrition or! ’ t be benched stopped reading when you got to cereal I ’ m sure ’. ’ m sure you ’ ll want to include these in your athlete ’ s immune system stay.! Fat ricotta or fruit yoghurt the Get-Lean meal plan, listen up necessarily food-related to complicate matters, good for. Healthy, ” why bother may be allowed `` there is no 'one-size-fits-all ' plan when it comes nutrition... Calories per pound of body weight in sticks or blocks athlete ’ s immune system stay healthy purpose of website... Healthy foods is the best kids yogurt while the best kids yogurt low-fat dairy, protein... Athletes involves several details, one thing is meal plan for teenage male athlete: food choice matters dessert... E. eat them like you would nuts fruit or whole-grain waffles with peanut butter, and. Promote broad consumer understanding and knowledge or breaks a growing body depends on several other things aren! Sliced 4 'm Jill, a pediatric dietitian and mom from Connecticut wheat... Of tissue with essentials take a different viewpoint total nutritional requirements or unhealthy fats and won ’ t food-related! Use the substitutions to create a variety of meals — eating a variety of meals — eating a variety meals!, make the morning meal fuss-free to accommodate training, work and family obligations 2000 calories 150!