Healthy eating patterns among adolescents
athletes
Adolescence
is a critical period whereby the body requires additional nutrients to support
the rapid and dynamic development. Adequate nutrients and exercise are
essential for the normal growth and development of teenagers. However,
physically active adolescents and athletes have special dietary requirements to
sustain both growth and exercise activities. According to Colorado State
University, these individuals have a requirement for extra carbohydrates,
protein, fats and water. Failure to do to so could have potential deleterious
effects since the body is still developing.
Breakfast
It is essential that teenagers eat breakfast. It is recommended that they consume foods having a high nutritional value such as fortified cereals, oatmeal or toast. Breakfast cereals may provide considerable amounts of fibre, sugar and nutrients, if fortified with iron or calcium. This may be of great importance particular for female athletes who are more likely to suffer from iron deficiencies. Oatmeal is also a valuable breakfast staple since it has retained all of its nutritious components during processing. It offers considerable amounts of carbohydrates which are essential for athletes in order to prevent fatigue. Breakfast cereals can be served with low-fat milk for increased protein and calcium, and fresh fruit for antioxidant benefits. Moreover raisins which are rich in iron and banana – a good source of potassium – can be added in the regimen of athletes. Eggs are excellent sources of protein and are thus important in the diet of athletes to promote muscle repair and growth. However, owing to the high cholesterol content of yolk, egg consumption should be limited to not more than three times a week or omit eating the yolk.
Lunch
Eating
lunch is crucial particularly for athletes as it keeps blood glucose constant
thereby increasing energy and stamina as well as providing the body with
required nutrients. A typical lunch should consist of carbohydrates, proteins,
fruits and vegetables. Packed lunch is preferred since it can be prepare to
meet the specific dietary requirement of active adolescents.
Healthy
snacking
Snacking
is an important feature of an athlete’s diet, especially for those under
intense training. However, snacks should not replace
the main meals. Snacks can provide an instant boost of energy prior to exercise
and if taken after exercise can prevent overeating at mealtime. Common healthy
snacks include fresh fruits and vegetables, dried fruits, yoghurt, nuts and
seeds.
Drinking water
All
athletes should have an adequate consumption of water to stay hydrated. Prefer
water or fresh fruit juice to sports drinks prior to strenuous activity since
they can lead to decrease blood glucose level during the exercise which can in
turn result in dizziness
and fainting. Drinking throughout the exercise also prevents dehydration.
Moreover, it shown that chilled liquids were absorbed faster and help lower
body temperature more rapidly.
