You may think that since you are participating in sports for the `fun' of it, you need not pay attention to your nutritional intake. You couldn't be more mistaken! You may be burning up essential calories that your muscles and body need for better performance and growth.
How do you know whether you are getting the right nourishment? Follow a simple rule of thumb! Don't worry unless you are gaining or losing weight excessively, or showing signs of excessive fatigue.
Extremely active teens need around 2,000 to 4,000 total calories a day. The danger of not meeting this energy need is muscle break down instead of build up and a toll on both academic and non-academic performance. A teen weighing 60 kg needs around 300-500 gm of carbohydrate.
The golden rule is to stock up with complex carbohydrates in the non-playing weeks, e.g. whole grain pasta, chapattis, parathas and potatoes. Female athletes should not cut out starchy foods under the misconception that these contribute to obesity.
Consume around three cups of good quality protein a day such as lean meats, eggs, fish, dal (lentils) or nuts. Be cautious with high-protein diets as it may lead to loss of appetite, diarrhea, dehydration and undue stress on the kidneys.
For active teens, three cups of dairy products a day are adequate. Fats provide around 30-35 per cent of energy needs, fat-soluble vitamins and essential fatty acids. Good examples are nuts, fish, chicken, butter and cheeses.
Colorful vegetables and fruits in the diet provide a good source of vitamins, minerals and fibre.
Increase intake of iron rich foods. Teenage sportswomen may sometimes face iron deficiency during menstruation. Consult the doctor/dietician about supplements that you can take.
Re-hydration is crucial. Around two cups of fluids before exercise and about one cup every 15 to 20 minutes thereafter even if you are not thirsty is essential. Sweat loss, if not replenished, can lead to heat exhaustion and even heat stroke.
Avoid "ergogenic aids" and caffeinated drinks, which are given to replace fluid and electrolyte loss. Instead they act as diuretics and can cause cramps. Drink isotonic water, or sports drinks, which work well.
Vijayalakshmi is a Dietitian with www.NutritionVista.com
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