Why is it Important for an Athletic Teen to eat Healthy?

Most teenagers eat more than they are supposed to, but they do not get enough nourishment. Eating healthy can effect an athletes performance on the field, and also in the classroom. If an athlete does not do well in school, they might not be able to play their sport. So doing well in school is important. Another thing an unhealthy diet can affect is an athleteʻs attitude. This is important as well because a bad attitude on the field can be harmful to his teammates and the athlete. If an athlete has a healthy diet, the athlete will be able to well in school and have a good and positive attitude. This will make the athlete a better all around player and person and this will also make it easier for an athlete to succeed at his or her sport.

Bibliography: http://www.askdrsears.com/html/4/t045100.asp

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Written by Brian Yanagi

How do you Determine the recommended Daily Caloric Requirement for Athletic Teens

`BMR is the total number of calories you need in order to do normal bodily functions. Some factors that effect your normal caloric level are age, gender, height, weight, body mass index, and physical activity. If you are an active teen, then your BMR should be higher because you are more active throughout the day. 

To determine your BMR you need to use the Harris-Benedict formula. For men, BMR= 66 + (13.7 * wt in kg) + (5 * ht in cm) - (6.8 * age in years). For Women, BMR= 655 + (9.6 * wt in kg) + (1.8 * ht in cm) - (4.7 * age in years). For an athlete you need to multiply your BMR by how much you workout. Light activity= BMR * 1.375 (workout 1-3 days a week), Moderate activity= BMR * 1.55 (workout 3-5 dats a week), hard activity BMR * 1.725 (workout 6 days a week), Extra hard activity= BMR * 1.9 (daily excersise or 2 times a day training)
Before a game, you should have a meal 3-4 hours earlier that provide 500-1000 calories. The pre-game meal should have high starch, which breaks down fat and proteins. The starch should be breads, cereal, pasta, and fruits or vegetables. The complex carbohydrates should be able to break down the food in 2-3 hours so that you can be ready for the game an hour early. You need to get enough fluids as well, but avoid drinking caffeine for it will lead to dehydration.
A good post-game meal would be proteins within 30 minutes from when it finished, but you should include some carbs and fats.
When you are an athlete, you need to watch your BMR because if you eat too much, but dont workout then you will not be effected positively, but negativly.

written by Jordan Tome

BIB

http://healthrecipes.com/calories.htm

http://www.ext.colostate.edu/pubs/foodnut/09362.html

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What is the Importance of Carbs, Protein, and Fat for an Athletic Teens?

All three macronutrients are essential in your diet. Carbohydrates are your primary source of fuel. Carbohydrates are composed of sugars such as glucose, and fructose. When you burn energy your body burns them first. Carbohydrates are located in rice, pasta, and potatoes, mostly starch foods. They give you the energy throughout the day. The recommended amount for a 2000 calorie diet is about 250 grams of carbohydrates.

Proteins help build muscles. Proteins are also the building blocks in your body. Proteins are in almost every part of your body. Proteins are composed of amino acids, and can be found in meat, beans, and soy. A recommended intake of protein for a 2000 calorie diet would be 65 grams of protein.

Fats are used to keep your nervous system going. They also help protect organs. Fat helps you insulate your body. Fats are made of lipids, and can be found in certain fruits, meats, and multiple desserts. A recommended amount of fats for a 2000 calorie diet would be 80 grams.

What specific foods should you limit or avoid?

Athletic teens should stay away from things like foods with a lot of sugar. Sugar can make you crash and it can make you tired during your practice or game. Caffeine is also another thing that athletes should avoid. Caffeine can cause dehydration and you can feel like you want to throw up or you can get a headache. Also, fried and fatty foods should be avoided. Then can make you feel tired and they make it difficult to concentrate. Then can also make your stomach feel heavy. All athletes should avoid these types of food if they want to perform at their full potential.

Bibliography: http://www.iloveindia.com/nutrition/sports/foods-to-avoid.html

http://images.usatoday.com/money/_photos/2004/12/07/inside2-combo-meal.jpg

http://www.shockya.com/news/wp-content/uploads/ice-cream-sundae.jpg

Written by Brian Yanagi

3-Day Meal Plan for Athletic Teens

Day 1
Breakfast
- 2 over easy eggs with 1 scoop Brown Rice
- 1 Banana
- 1 Bowl of strawberries
- 1 Glass of 100% Orange Juice

Lunch
- Turkey sandwich on whole wheat bread with lettuce and tomato
- 1 Orange, Apple, or Banana
- 1 Glass of water

Dinner
- Salmon with brown rice
- 5 Pieces of brocoli
- Bowl of salad
- 1 Glass of water or skim milk


Day 2
Breakfast
- 1 Cup of vanilla yogurt with granola
- 2 Hard boiled eggs
- 1 Glass of 100% orange juice or water

Lunch
- Spaghetti with meatballs
- 8 oz gatorade or 16 oz water

Dinner
- 1/2 pound of steak
- 1/4 Cup brown rice
- Bowl of salad with tomatoes
- 1 Glass of skim milk or water


Day 3
Breakfast
- 1 Egg omelet
- 3 Turkey bacon strips
- 1 Banana
- 1 Glass of 100% orange juice or water

Lunch
- Chicken sandwich on whole weat bread
- Lettuce
- Tomatoes

Dinner
- Grilled chicken breast
- 1/4 Cup brown rice
- 1 Corn on the cob
- 1 Glass of water or skim milk


Bibliography: http://www.yorkblog.com/onlyyork/eggsovereasy.jpg

http://www.allpastarecipes.com/wp-content/uploads/Spaghetti-and-Meatballs.jpg

Written by Austin Tani, Brian Yanagi, and Jordan Tome