Exact calorie requirements vary by weight, height, gender and sport, but growing teen athletes may need to eat as many as 5,000 calories each day, according to the American Academy of Family Physicians.
The return to school means a return to sports for many middle- and high-school students. Because student athletes burn extra calories during practices and games, they often have different nutritional needs than their less-active peers.
For optimal performance, teen athletes need to eat the right combinations of carbohydrates, proteins, and fats. Here's how to make sure your young athlete gets the nutrition he or she needs for success on and off the field.
Carbohydrates
A great source of energy, carbohydrates provide long-lasting fuel for athletes. As much as 60 percent of your teen athlete's calories should come from carbohydrates, and kids should eat a carb-rich snack within 30 minutes of finishing an intense practice or game.
Instead of loading up on chips, cookies and baked goods, active teens should opt for complex carbohydrates that take the body longer to digest, such as fresh fruits and vegetables. When searching for healthy foods, choose from products that are made with whole grains instead of refined flour. As a general rule, whole-wheat bread and crackers, oatmeal, brown rice, whole-grain pasta, and potatoes fit the bill.
Lean protein
Protein helps athletes build lean muscle and should account for 10 to 15 percent of an athlete's daily calories, according to the American Academy of Family Physicians. Teens who play sports should eat protein -- nut butters, fish and poultry, eggs, and dairy products are better choices than protein-based powders -- at every meal and within two hours of exercising.
Fats
Healthy fats such as olive oil and avocado are an important part of a nutritious diet, but it's a good idea for teens to avoid high-fat foods within three hours of competition. Eating high-fat or greasy foods before exercise can weigh athletes down and affect performance.
The price of perfection
For some athletes, the desire to perform well and/or sculpt the "perfect" body can turn into a dangerous obsession. This is particularly true for athletes who play sports where there is an increased emphasis on body image or weight, such as gymnastics, cheerleading, swimming or wrestling.
Concerned your teen may be preoccupied with body image? Watch for warning signs of these eating disorders:
• Anorexia -- Teens with anorexia nervosa have such an intense fear of weight gain they may starve themselves. These teens may obsessively count calories and weigh themselves, skip meals, or complain of being fat even though they are actually underweight.
• Bulimia -- Similar to teens with anorexia, adolescents with bulimia may exercise compulsively or obsess over calories. Instead of fasting, however, these teens may binge on high-calorie foods and then use laxatives or force themselves to vomit to get the foods out of their bodies.
• Orthorexia -- Even though orthorexia isn't yet recognized as a clinical eating disorder, it can cause health problems. Orthorexia is characterized by an unhealthy preoccupation with eating foods considered healthy or pure. Over time, people with orthorexia may begin to plan their entire lives around food, restrict their diet to the point of causing nutritional deficiencies, and/or "punish" themselves with fasting or exercise if they eat a forbidden food, according to the National Eating Disorders Association.
About Siloam Springs Regional Hospital
Siloam Springs Regional Hospital is a 73 licensed bed facility with 42 private patient rooms. It is accredited by the State of Arkansas Department of Health Services and The Joint Commission. Some services include inpatient and outpatient surgery, emergency medicine, medical, surgical and intensive care units, obstetrics, outpatient diagnostic services and inpatient and outpatient rehabilitation. With more than 30 physicians on the medical staff, Siloam Springs Regional Hospital provides compassionate, customer-focused care. SSRH is an affiliate of Northwest Health, one of the largest health networks in Northwest Arkansas. The facility is located at 603 N. Progress Ave. in Siloam Springs. For more information, visit SSRH.net.
Editorial on 08/16/2017