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Calorie Help
So I'm 14 (8th grade), 86pds and a girl. I am a sprinter in track, I play volleyball and I would like to know what my diet should consist of and how many calories I should be eating a day. Also how to keep track of what I eat on here since I can't log my food in during the day because i'm at school 8am-5pm because of sports.
Teen athletes need between 2,000 and 5,000 calories a day.
Whole grain bread, pasta and brown rice, as well as plenty of fresh fruits and vegetables, such as melon, berries, carrots and broccoli. Whole grains, fruits and vegetables are the most nutrient-dense options to supply you with the carbohydrates you need to play well. Skip refined grains and foods with added sugar. White bread and pasta contain less fiber and more added sugar, which won't keep you full for long periods of time and can cause an energy slump before a practice or game is over. They also tend to digest more quickly, which can leave you hungry before going to play.
Foods rich in protein helps your body build and repair muscle so that you're strong enough to participate in sports. Eat lean sources of protein, such as beef, pork, white-meat chicken and fish. Beans, eggs, nuts, seeds, tofu and low-fat dairy foods are nutritious sources of protein as well. Too much protein can cause dehydration and calcium loss.
Healthy unsaturated fats supply you with long lasting energy to play sports. Eat avocados, salmon, walnuts and olive oil to ensure that you consume plenty of healthy fats, such as omega-3 fatty acids. These acids supply energy but benefit the health of your heart as well. Skip unhealthy saturated and trans fats found in fast food, frozen pizza and packaged, baked goods because they aren't nutritious sources of energy. They can actually slow you down and impact your performance.
Certain foods will provide you with the vitamins and minerals you need to perform well. Eat low-fat dairy foods, such as milk, cheese and yogurt, because they supply the 1,000 to 1,300 milligrams of calcium you need for strong bones. Strong bones will help reduce your risk of stress fractures. Iron is an essential nutrient for teen athletes. The mineral carries oxygen to every part of your body. Lean meat, fish, eggs, dried fruit, fortified grains and dark green, leafy vegetables, such as spinach, are healthy foods to ensure that you get the 8 milligrams of iron you need each day.
SuperTracker
https://www.supertracker.usda.gov/default.aspx
Whole grain bread, pasta and brown rice, as well as plenty of fresh fruits and vegetables, such as melon, berries, carrots and broccoli. Whole grains, fruits and vegetables are the most nutrient-dense options to supply you with the carbohydrates you need to play well. Skip refined grains and foods with added sugar. White bread and pasta contain less fiber and more added sugar, which won't keep you full for long periods of time and can cause an energy slump before a practice or game is over. They also tend to digest more quickly, which can leave you hungry before going to play.
Foods rich in protein helps your body build and repair muscle so that you're strong enough to participate in sports. Eat lean sources of protein, such as beef, pork, white-meat chicken and fish. Beans, eggs, nuts, seeds, tofu and low-fat dairy foods are nutritious sources of protein as well. Too much protein can cause dehydration and calcium loss.
Healthy unsaturated fats supply you with long lasting energy to play sports. Eat avocados, salmon, walnuts and olive oil to ensure that you consume plenty of healthy fats, such as omega-3 fatty acids. These acids supply energy but benefit the health of your heart as well. Skip unhealthy saturated and trans fats found in fast food, frozen pizza and packaged, baked goods because they aren't nutritious sources of energy. They can actually slow you down and impact your performance.
Certain foods will provide you with the vitamins and minerals you need to perform well. Eat low-fat dairy foods, such as milk, cheese and yogurt, because they supply the 1,000 to 1,300 milligrams of calcium you need for strong bones. Strong bones will help reduce your risk of stress fractures. Iron is an essential nutrient for teen athletes. The mineral carries oxygen to every part of your body. Lean meat, fish, eggs, dried fruit, fortified grains and dark green, leafy vegetables, such as spinach, are healthy foods to ensure that you get the 8 milligrams of iron you need each day.
SuperTracker
https://www.supertracker.usda.gov/default.aspx
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