Carbohydrates:
Carbohydrates, just like fats and proteins, are extremely important sources of energy. For every one gram of carbohydrates, there are 4 calories. Active teens need 45 to 60% of carbohydrates in their diet. They would need more than a normal teen because they require more energy for the sports and physical activities they do.
There are two main carbohydrates; simple carbohydrates and complex carbohydrates.
Simple carbohydrates: Simple sugars
Simple carbohydrates, such as white bread, sugars, and candy, are usually refined foods. They don't have as many nutrients as complex carbohydrates, and shouldn't be eaten too often. These simple sugars aren't the best to eat for an athletic teen because the it only gives you short bursts of energy. Some of these simple carbohydrates actually decreases your energy.
Complex carbohydrates: Starches
Complex carbohydrates, such as grain products, crackers, rice, and pasta, are a good source of dietary fiber and high in nutrients. These are the types of carbohydrates that should be in an athletic teenager's diet because complex carbohydrates stores the energy and saves it for later.
http://www.diet-and-health.net/Nutrients/carbohydrates.html
http://www.livestrong.com/article/415312-importance-of-healthy-food-for-an-athletic-teen/
http://www.livestrong.com/article/228893-easy-to-follow-diets-for-athletic-teens/
Proteins:
Much like carbohydrates and fats, protein is a macronutrient that can provide the body with energy (4 calories per gram). Unlike carbs and fat, protein is also used by the body as the building block for all tissue. Anytime your body has to make new tissues or repair damaged ones, protein is used as the raw material.
Proteins are especially important for active teens because after a workout, you need to repair damaged tissue, protein helps you do that. One of proteins primary functions is growth. Proteins create enzymes and hormones and control immune function. Protein can also supply energy when the body's carbohydrate stores are depleted.
Athletes who are new to training should have 1 to 1.5 grams of protein per kilogram (of body weight). Endurance athletes should have 1.2 to 1.4 grams of protein per kilogram (of body weight). In total, proteins should account for 20-35% of an athletic teens daily intake.
Foods that contain high amounts of proteins are dry beans, peas, meat, poultry, eggs, and milk.
The combination of eating proteins and carbohydrates when recovering from a workout helps repair the muscles.
http://www.livestrong.com/article/227120-diets-for-active-teenagers/#ixzz1JwmlK4Uc
Fats:
Did you know that active teens should have 20-35% of HEALTHY fat in their diet? Fat is important in the human body because it stores vitamins and energy. It not only pads and supports organs in the body, but also is the main source for fatty acids. Without fatty acids, it sometimes causes kidney and skin disorders, gallstone, and loss of hair. One gram of fat has 9 calories.
Did you know that having the right amount of healthy fats can actually help in weight loss! Usually a person would think that fats are bad for the human body, but there are different types of fats.
The BAD Fats:
Saturated fat
--Found in some cheese, butter, whole milk, seafood
--Solid at room temperature
--Brings up LDL, which is bad cholesterol
Trans fat
--Found in processed foods
--Improves flavors and textures
--Usually liquid at room temperature, but modified to be solid
--Brings up LDL, which is bad cholesterol
--Lowers HDL, which is good cholesterol
--In things that are hydrogenated or partially hydrogenated
The GOOD fats:
Unsaturated fat
--Found in olive oil, oil from nuts and vegetables
--Liquid at room temperature
--Fats and oils from vegetables bring up HDL, which is good cholesterol
http://www.cardiosmart.org/CardioSmart/AmIAtRisk.aspx?id=296
http://www.rawfoodexplained.com/fats/how-the-body-uses-fat.html
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