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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