What are the nutritional recommendations for active teenagers who do a lot of workouts?

Nutritional Recommendations for Active Teenagers

Active teenagers who engage in regular workouts should follow a balanced diet with adequate calories, carbohydrates, protein, and micronutrients to support growth, development, and physical activity needs. 1

Caloric Requirements

• Active teenagers require higher caloric intake to support both growth and physical activity. Daily estimated calorie needs range from 1600-1800 kcal for active girls aged 9-13 years and 1800-2200 kcal for active boys of the same age, with requirements increasing to 2000-2400 kcal for active girls aged 14-18 years and 2400-3200 kcal for active boys aged 14-18 years 1
• Caloric requirements should be adjusted upward by 0-200 kcal/day for moderately physically active teens and by 200-400 kcal/day for very physically active teens 1
• Energy balance is crucial - inadequate caloric intake can impair growth, development, and athletic performance 1

Macronutrient Distribution

Carbohydrates

• Carbohydrates should provide the foundation of an active teenager's diet, as they are the primary fuel for exercise 1
• Active teens should consume 5-8 g/kg body weight of carbohydrates daily 1
• Whole grain breads and cereals should be chosen over refined products, with whole grain listed as the first ingredient 1
• Carbohydrate availability is a limiting factor in prolonged exercise performance 1

Protein

• Active teenagers require adequate protein to support growth and muscle development 1
• Current recommendations suggest 1.2-2.0 g/kg body weight of protein daily for active individuals 1, 2
• Protein should be distributed evenly throughout the day and after exercise 1
• While some research suggests higher protein needs for active individuals, the evidence remains controversial, and most teens can meet their protein needs through a varied diet without supplementation 1
• High-quality protein sources include lean meats, poultry, fish, eggs, dairy, legumes, and tofu 1

Fats

• Fat should comprise 25-35% of total calories for teenagers 1
• Emphasize healthy unsaturated fats: use canola, soybean, corn oil, or other unsaturated oils in place of solid fats during food preparation 1
• Limit high-fat sauces and remove skin from poultry before eating 1
• Include sources of omega-3 fatty acids such as fish, served regularly as an entrée 1

Micronutrients of Special Concern

• Calcium: Critical for bone development during adolescence. Active teens should consume 3 cups of dairy products daily 1
• Iron: Particularly important for adolescent girls. Include lean cuts of meat and iron-rich plant foods 1
• Vitamin D: Many teens have inadequate intake. Consider foods fortified with vitamin D 3
• Potassium: Often below adequate intake levels in teen athletes. Increase consumption of fruits, vegetables, and dairy 3

Practical Recommendations

• Eat regular meals and snacks throughout the day to maintain energy levels 1
• Include fruits and vegetables at every meal, aiming for a variety of colors 1
• Limit added sugars, including sugar-sweetened beverages and juices. Sweetened beverages should be limited to 8-12 oz per day for children 7-18 years old 1
• Stay well-hydrated before, during, and after exercise 1
• Time protein and carbohydrate intake around workouts to optimize recovery 1, 4
• For exercise sessions lasting longer than 60-90 minutes, consider carbohydrate intake during activity 1

Common Pitfalls to Avoid

• Skipping meals, especially breakfast, which can impair performance and recovery 1
• Excessive reliance on protein supplements - most active teens can meet their protein needs through food 1
• Inadequate hydration before, during, and after exercise 1
• Following fad diets that restrict entire food groups, which can lead to nutrient deficiencies 1
• Consuming too many calories from nutrient-poor foods and beverages 1

Active teenagers should focus on consuming a varied, nutrient-dense diet that provides adequate energy and nutrients to support both growth and physical activity. While protein needs are slightly elevated compared to sedentary teens, most can meet these needs through a balanced diet without supplementation 1, 2.