Nutrition for teenage female athletes
Today’s topic is one of the most important topics. Nutrition for teenage female athletes. In this, we can discuss what type of nutrition or food should be taken by teenage athletes. And how nutrition plays a major role in enhancing the performance level of athletes. As you all know athletes required quick power, strong moves & endurance for regular practice. Then the question arises how they can get that much fuel to perform this? This is the place where nutrition or food comes. Nutrition is work as a key to enhance the performance level. Drinks & eating is not enough to boost your performance. Your body required a proper amount of carbs, fiber, protein to boost the performance level.
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Nutrition for teenage female athletes: Importance
If you talk about nutrition so nutrition is just like a car fuel. To run a car you required proper fuel in the same way to improve the performance level & further growth you required proper nutrition. If we talk about the importance, So nutrition help to increase the strength of the individual, help in training you can train more efficiently or effectively. Proper nutrition help in fast recover your fatigue muscles, Improve your ability to fight off illness, Reduce your blood pressure, etc.
According to experts, a teenage boy needs 3000 to 4000 calories per day while active girls need 2000 to 3000 calories per day.
Performance enhance nutrition for teenage female athletes
If you want to become a successful athlete. So you required proper food which can work as a fuel in your body & help to enhance your performance to the next level. Normally we have seen that our teenage athletes work very hard but they do not achieve their extreme level & they become depressed & leaves there dream right there. Normally they don’t try to find the reason for that. why it could happen. So, guys, this will happen because you don’t have proper nutrition knowledge. So don’t worry guys our myfitnessfreak team helps you how you can supply the required amount of nutrition in your body & achieve your goal.
Eat Variety of food
Eat a variety of food. Our food must contain all these elements: carbohydrates, fat, protein, minerals & vitamins. Each & every element has its own importance & all nutrition work in a different way to your body. For example:
Carbohydrates work as a fuel to our body. It is an excellent source of fuel. We have seen that many athletes cutting down carbohydrates or following low carbs diet but it is not a good idea. Because low carbs cause a person to feel tired & worn out. Ultimately it affects our performance a lot.
> Sources of carbohydrates
Basically, carbs are available in every food whether it is fruits, vegetable & grains. But the higher amount of carbs are available in oatmeal, brown rice, whole wheat bread .etc.
If we talk about fat. Fat is of two types saturated & unsaturated fat. Unsaturated fat is good for athletes body. Fat is work as it store energy to our body & provides long-lasting energy. According to experts, teenage female athletes concentrate on eating healthy Fat & try to skip transparent fat.
> Sources of Fat
The best sources of fat are nuts, seeds vegetable oil fish, etc. Fatty food is slow digestion so avoid eating fat for a few hours before or after of workout.
If you are an athlete so your body required much more protein. Most of the teen athletes not knowing the concept behind of protein. They don’t take protein on a regular base. They don’t know how protein works. Its myth among people that protein makes muscles & protein powder can harm our body. So let me clear you that protein is not growing muscles at all. Regular training & hard work build or grow muscles. Protein is only used to recover your breakdown muscles faster. If you talk about protein powder .so limited use of protein powder does not create any harm to our body. Excess use of protein powder causing a problem like dehydration, calcium loss & even kidney problem.
> Sources of protein
Best natural source of protein is Fish, lean meat, eggs, nuts, soy, peanut butter & poultry.
>> Vitamins & Minerals
Vitamins & minerals help people’s body to work properly. Almost every food contains vitamin & minerals & you must take it on a regular basis. But that much vitamin & minerals are not enough for athletes body they required a large amount of it. If we talk about its function so vitamin & minerals boost the immune system, help in growth & development & also help cells & organs do their jobs.
> Source of vitamin & minerals
It is available almost every food but the best source is milk, yogurt, green leafy vegetable, Broccoli & soybeans, etc.
Athletes Diet: Carbs, Protein & Fat
People always come with the same Question. How do I take a diet? At which amount of carbs, fat, and protein did I consume?
- more than 55 per cent from carbohydrates
- about 12 to 15 per cent from protein
- less than 30 percent from fat.
- Athletes who continuously work 60-90 minutes every day. They may require a large amount of carbs. Up to 65 to 70 percent.
Way to take the meal
There is a various way to take a meal. Some divide the meal into 6 parts or some in 8 parts. This is the best way to take your meal. The more you divide the meal the better result it shows. But if we talk about nutrition for teenage female athletes so they are not capable of dividing their meal into too many parts. So we can tell the best possible way how they can take their meal.
Breakfast time it is a great time where they can take whole-grain cereal with low-fat milk with fruit or juice. Or whole-grain waffles with peanut butter, Banana & fruits juice.
Before Lunch (11:00-12:00)
Review the cafeteria’s menu & order some bean & beef burritos topped with salsa, or grilled chicken sandwiches with coleslaw. Eat that food which can help for the afternoon performance.
During lunch, you can normally take brown rice or white rice with pulses.
In Snacks, you can take fresh food, Veggies & hummus, low-fat cheese & yogurt.
In dinner you can take spaghetti with meat sauce, Chappati, whole grain bread with olive, salad or vegetables and also take low-fat milk at last for faster recovery.