What should a 14 year old athlete eat?

The following healthy choices are recommended for young athletes:
  • Whole grains and other complex carbohydrates (oats, brown rice, quinoa, whole wheat bread, whole grain breakfast cereals, sweet potatoes, squash and beans)
  • Fruits (2 to 4 servings per day)
  • Vegetables (3 to 5 servings per day)
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How much should a 14 year old male athlete eat?

Because young athletes are still growing, their food intake needs to include enough calories to fuel their activity level and to support growth and development. On average, active teenage boys need 3,000 to 4,000 calories a day, while teenage girls who are active may need 2,400 to 3,000 calories daily.
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What should I eat as a 14 year old?

A healthy, balanced diet for teenagers should include:
  • at least 5 portions of a variety of fruit and vegetables every day.
  • meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible.
  • some milk and dairy products or alternatives – choose low-fat options where you can.
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What should a 14 year old football player eat?

High-quality carbohydrates for athletes to consume include, but are not limited to, 1. whole grains like pasta, rice, tortillas, bread, oatmeal, low-fat dairy, and energy bars, 2. fruits like berries & bananas, and apples, 3. starchy vegetables like squash, potatoes and eggplant.
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How many calories should a 14 year old athlete eat?

Caloric Needs

However, the Academy of Nutrition and Dietetics reports that teenage male athletes need 3,000 to 4,000 calories per day and female teen athletes need 2,200 to 3,000 calories per day. According to TeensHealth, some teens may need up to 5,000 calories per day, depending on how active they are.
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Meet the Experts: Nutrition Tips for Young Athletes - Food, Supplements, Hydration



How do teen athletes eat?

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.
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Is 2000 calories too much for a 14 year old?

6 to 8 years old: 1,600 calories per day. 9 and 10 years old: 1,800 calories per day. 11 years old to 13 years old: 2,200 calories per day. 14 to 17 years old: 2,400 to 2,800 per day.
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What athletes should not eat?

The Most Unhealthy Foods That Can Ruin an Athlete Diet
  1. Sports Drinks. Traditional, conventional sports drinks are not good for the body. ...
  2. Energy Drinks. ...
  3. Soda Pop. ...
  4. Alcohol. ...
  5. White Breads and Foods. ...
  6. White Sugar or Non-Nutritive Sweeteners. ...
  7. Baked Goods and Desserts. ...
  8. Candy.
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What do athletes eat in a day?

Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken.
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What do famous athletes eat?

What pro athletes really eat
  • Eat plenty of vegetables, legumes and fruits.
  • Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain.
  • Include lean meat, fish, poultry or vegetarian alternatives such as tofu or legumes at both lunch and dinner daily.
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What is overweight for a 14 year old?

A BMI between 25 to 29.9 is considered overweight. Anything over 30 is considered obese. Normal BMI is between 18.5 and 24.9.
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Is it OK for a 14 year old to diet?

Weight loss can benefit people of all ages — even teens. Losing excess body fat can improve health and boost self-esteem and confidence. However, it's important for teens to lose weight the healthy way by making diet and lifestyle changes that nourish growing bodies and can be followed long term.
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How often should a 14 year old workout?

Doctors recommend that teens age 13 to 18 get at least one hour of moderate to vigorous physical activity most days of the week. 2 The minimum amount should be 30 minutes three times a week. Not all teens meet the ideal amount, but if your teen can get 30 to 60 minutes a day three or four days a week—that's a start.
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Can a 14 year old eat protein bars?

Interestingly, the best protein bars for kids are not designed for kids at all, as those are generally too high in sugar and low in fiber. It is recommended that you give your kid half a protein bar to avoid having them fill up before a proper meal. This will be enough to satiate them until dinner.
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What do athletes eat for lunch?

Lunch nutrition for athletes
  • Main: Peanut butter and jelly sandwich on whole wheat bread with natural peanut butter. Side: Greek yogurt and an apple. ...
  • Main: Turkey sandwich on whole wheat bread with cheese, mustard or mayo. Side: Cherry tomatoes and pretzels. ...
  • Main: Tuna salad sandwich on whole wheat bread.
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What do athletes eat before a game?

Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables 2-3 hours before game time. Make sure to drink 12-24 ounces of water with a pre-game meal to stay hydrated. Pre-game meals may include: Whole wheat chicken sandwich with vegetables.
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Do athletes eat junk food?

Pizza, beer, and ice cream are actually staples for some elite athletes, who gorge themselves on mountains of unhealthy food to meet 6,000-calorie daily quotients. How fast do athletes-in-training burn through calories? Lickety-split. Normal people are told to consume roughly 2,000 calories or less a day.
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Do athletes eat rice?

However, athletes often follow different nutritional guidelines under sports nutrition. This includes eating white rice as a primary carbohydrate source for quick energy and glycogen replenishment. Athletes typically are not trying to lose weight and require lots of carbohydrates to fuel their bodies.
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Do athletes eat bread?

Any way you slice it, bread is a dietary staple for many athletes, mostly because bread provides a convenient way to consume the necessary energy-boosting carbohydrates in the form of breakfast toast or a lunch sandwich.
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Are eggs good for athletes?

Lots of protein, a ton of micronutrients, great for athletes, and surprisingly low-calorie — six large eggs don't even crack 500 calories — eggs can and should have a place in any athlete's diet.
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What is the best fruit for athletes?

Although all fruits are healthy, particular varieties provide exceptional benefits to athletes.
  • Bananas. Bananas are top sources of potassium, a mineral and electrolyte, or salt, that conducts electricity in the body. ...
  • Oranges. ...
  • Strawberries. ...
  • Raisins.
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What is the healthiest diet for an athlete?

Foods rich in unrefined carbohydrates, like wholegrain breads and cereals, should form the basis of the athlete's diet. More refined carbohydrate foods (such as white bread, jams and lollies) are useful to boost the total intake of carbohydrate, particularly for very active people.
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What are the 10 best foods for a teenager to eat?

What to eat
  • fruit and vegetables.
  • potatoes, bread, rice, pasta and other starchy carbohydrates.
  • beans, pulses, fish, eggs and other proteins.
  • dairy and alternatives.
  • oils and spreads.
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Is 2100 calories good for a 14 year old?

That need only slightly increases to 2200 calories everyday for the rest of adolescence. Active teen girls need about 2200 calories per day when they are 12-13 years old, and that daily need rises to 2400 calories from ages 14 through 24 years.
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What should teenagers 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.
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