How to Eat As a Young Athlete
Make sure carbohydrates comprise 45% to 65% of the athlete’s total caloric intake., Aim for proteins to comprise between 10% and 30% of the athlete’s total caloric intake., Strive for a diet with fats comprising 25% to 35% of the athlete’s total...
Step-by-Step Guide
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Step 1: Make sure carbohydrates comprise 45% to 65% of the athlete’s total caloric intake.
Carbohydrates are key to a young athlete’s performance and health.
The body stores glucose in muscles and the liver as glycogen, which is the most readily available source of energy.
Whole grains, fruits, vegetables, and low-fat dairy products are all good choices.Avoid processed carbohydrates like muffins, cookies, and chips.
Opt for whole grains like oatmeal, whole wheat, or brown rice. -
Step 2: Aim for proteins to comprise between 10% and 30% of the athlete’s total caloric intake.
Proteins are critical for the building and repair of muscle tissue, skin, hair, and nails.
While proteins are not a primary source of energy during exercise, they help keep blood glucose at a healthy level through liver gluconeogenesis.Young athletes should choose lean meats, fish, poultry, eggs, beans, nuts, and low-fat dairy products as protein sources. , Fat is an essential element of proper nutrition, especially for young athletes.
Fats help the body absorb fat-soluble vitamins and they also nourish the body with essential fatty acids.
Fats are also a source of energy that is rich in calories.Saturated fats should be no more than 10% of the athlete’s total caloric intake.
Aim for good sources of fat including olive oil, sunflower oil, fatty fish (like salmon), and nuts.
Avoid fat from unhealthy foods such as baked goods, chips, and anything that has been fried. -
Step 3: Strive for a diet with fats comprising 25% to 35% of the athlete’s total caloric intake.
Detailed Guide
Carbohydrates are key to a young athlete’s performance and health.
The body stores glucose in muscles and the liver as glycogen, which is the most readily available source of energy.
Whole grains, fruits, vegetables, and low-fat dairy products are all good choices.Avoid processed carbohydrates like muffins, cookies, and chips.
Opt for whole grains like oatmeal, whole wheat, or brown rice.
Proteins are critical for the building and repair of muscle tissue, skin, hair, and nails.
While proteins are not a primary source of energy during exercise, they help keep blood glucose at a healthy level through liver gluconeogenesis.Young athletes should choose lean meats, fish, poultry, eggs, beans, nuts, and low-fat dairy products as protein sources. , Fat is an essential element of proper nutrition, especially for young athletes.
Fats help the body absorb fat-soluble vitamins and they also nourish the body with essential fatty acids.
Fats are also a source of energy that is rich in calories.Saturated fats should be no more than 10% of the athlete’s total caloric intake.
Aim for good sources of fat including olive oil, sunflower oil, fatty fish (like salmon), and nuts.
Avoid fat from unhealthy foods such as baked goods, chips, and anything that has been fried.
About the Author
Dorothy Bailey
Brings years of experience writing about lifestyle and related subjects.
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