Provide the physical potential to maximize skill acquisition
Maximize performance during events, including optimizing mental focus by properly loading and reloading energy and fluids.
Active girls ages 13 to 18: range from 2,000 to 2900 calories per day
Active boys ages 13 to 18: range from 2,600 to 3,700 calories per day
The actual calories you should eat will vary depending on goal, age, weight, height, and activity level2
Carbohydrates such as fruit, energy bars/shakes, and sports drinks are ideal for rapid fueling before activity to “top off” the gas tank and immediately after exercise to optimize recovery. The pre- and post-exercise timing is very important!
Depending on the sport, growing athletes should consume 3 to 4.5 grams of carbohydrates per pound of body weight every day.
Whole Grains (except pre-game meal – use refined grains)
Potatoes – Any kind (avoid French fries whenever possible)
Fruits – Any kind
Calorie sodas of any kind
Candies including chocolate
The daily protein requirement for sedentary youth ages 9 to 18 is approximately 0.35 grams per pound of body weight per day for proper growth and repair. However, young athletes and through adulthood require more protein – up to 1 gram per pound of body weight per day.7,8
Lean meats, poultry (chicken, turkey) without skin, fish, eggs and soy products are excellent sources of protein. Other sources include beans, nuts and dairy products.
Beef (fillets, flank, ground, round, etc.)
Most any fish
Shakes/bars when necessary
Convenient fill-in when meals lack protein
Less Nutritious Protein Meal Choices
Most fast food burgers
Chicken including tenders, etc.
Fish and chips
Fat should make up approximately 25% percent of your diet.9
The majority of fat intake will automatically come from protein foods such as meat, fish, milk and other dairy products.
Good sources of healthy fats include fish (salmon, tuna, mackerel), olive oil, canola oil and nuts.