Fuel your Body for Sports: The Teenage Sportsperson

Category: Teenager’s Health

Teenager’s Health

FIND OUT WHAT YOUR BODY NEEDS

As a teenage athlete, your active lifestyle and growing body means you have special nutritional needs. You need to start with the bascis of a healthy and varied diet. There are no quick fixes - supplements, in particular, are not recommended for teenagers.

This booklet is packed with information about what to eat and drink to perform at your best in sport, stay healthy and feel great.

GET THE MOST FROM YOUR BODY

Never skip meals - especially breakfast
Drink plenty of fluids
Eat good sources of protein every day
Eat lots of carbohydrate foods throughout the day, especially those high in fiber
Don’t forget fats are important – choose healthier food sources
Eat at least five portions of fruit and vegetables each day
Include good sources of iron and calcium – you need more of these nutrients than other ages
Make sure you enjoy your meals and snacks
After intense sport you will be more hungry, don’t ignore these hunger signals
Get enough rest and sleep – give your body time to grow and recover

TOPICS COVERED IN THIS BOOKLET

Find our what your body needs
Get the basics right
Fuels for exercise - carbohdrate, fat and protein
Eat well - vitamins, minerals, iron and calcium
Fluids - keep you cool
Sports supplements
Purring it all into practice
Plan ahead
What and when should I eat and drink?

This booklet developed by Safefood in partnership with the Irish Nutrition and Dietetics Institute (INDI) in the Republic of Ireland and the British Dietetic Association in Northern Ireland, provides general advice for 13-17 year olds who are involved in sport. For more spectific advice, contact a sports dietitian.

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Fuel your Body for Sport