Eat four meals per day at a minimum, containing a high-quality protein, carbohydrate, fruit, vegetable, and dairy source. Remember, eat the rainbow! Never skip meals or snacks. Soda intake should be limited, along with sugary fruit drinks and other beverages.
How can a teen athlete eat healthy?
Young athletes should be eating five or six balanced meals and snacks each day, and should be eating every three hours. Each meal should include a balance of complex carbs, lean protein, healthy fat, fruits and vegetables.
What do high school athletes eat?
Sources of Carbohydrates, Protein, and Fat:
| Food Type | Most-of-the-Time Food Sources |
|---|---|
| Protein | Lean meat & poultry, fish, eggs, dairy products, beans, nuts, and legumes (Purcell, 2013) |
| Fat | Fatty fish (such as salmon, trout, tuna, sardines, etc.), flaxseed, oils, nuts, and seeds (Kerksick & Fox, 2016) |
What is the healthiest diet for an athlete?
Carbohydrates
- Fruit.
- Oatmeal.
- Starchy vegetables. (sweet/white potatoes, squash)
- Non-starchy vegetables. (broccoli, leafy greens)
- Whole grain bread or crackers.
- High-fiber, non-sugary cereals.
- Quinoa.
- Brown or wild rice.
What should a 16 year old eat?
The best way your teen can maintain a healthy weight is to eat a diet rich in whole grains, fruits, vegetables, no-fat or low-fat milk products, beans, eggs, fish, nuts, and lean meats. Eating healthfully means getting the right balance of nutrients.
Do elite athletes eat junk food?
Not so for Olympic-level endurance athletes like distance runners, cyclists, triathletes, and swimmers, who burn through calories so fast they have to consume piles of junk food to ensure they have enough fuel in the tank.
