Vitamins and Minerals

Vitamins and minerals are found in many foods. Vitamins and minerals help your body to grow and develop. You can find many vitamins and minerals in many foods. The two most important vitamins for teenage athletes are iron and calcium.

Iron:
Found in lean red meat, shrimp, cereals and bread. It carries oxygen to blood and makes up an important part of hemoglobin. As well as increase the body's resistance to disease and stress.

Calcium:
Found in dairy products and some dark green vegetables. It helps build bones and keeps them strong. As well as preventing hypertension and colon cancer. It is also essential for every major body function.

Vitamin D is found in dairy products such as milk and yogurt. This vitamin helps your bones.

Vitamin A is found in carrots, to help you see better.

Vitamin C is found in oranges. This vitamin helps your body to heal when you get an injury.

Green vegetables contain vitamin B, which makes proteins and energy.



There are many vitamins and minerals in foods, so it's good to eat a variety.





http://kidshealth.org/kid/stay_healthy/food/vitamin.html

Proteins

Proteins are very important to our body because most of the things in our body need proteins. Without proteins our body would not function properly. Proteins helps growth, build/repair muscles, strengthens your body's immunity, makes hormones and enzymes, and is also a energy source, which is why it is very important for teenage athletes. We need our proteins to grow up fit and healthy! The recommended consumption of proteins is 10%-35%. We can take in proteins from meat, fish, milk, cheese, nuts, vegetables, and other foods.

http://www.mckinley.illinois.edu/Handouts/macronutrients.htm
http://www.bcm.edu/cnrc/consumer/archives/percentDV.htm

Fats, fats, fats!!!

Fats also known as lipids, are THOUGHT to be unhealthy. They are actually important to our health because it's a source of energy. Not only is fat a source of energy but it also insulates our body and helps protect our bones, muscles, and organs. It is recommended that 20%-35% of our diet is fats. But if you take in too much fats you could end up having, heart disease, high blood pressure, or diabetes. By eating the good fats you can lower your LDL (bad cholesterol). Trans fat is horrible for your health because it lowers HDL (good cholesterol).

http://www.ext.colostate.edu/pubs/foodnut/09362.html
http://www.mckinley.illinois.edu/Handouts/macronutrients.htm

The Importance of Water

Water is probably the most important thing for an athlete. It's just as important to game power as food. During active activity you sweat, therefore increasing the possibility to become overheated and worn out. Experts recommend that athletes drink before and after exercise as well as every 15-20 minutes while exercising. Avoid drinking carbonated drinks or juice because they could give you a stomachache while you're competing.

**Avoid drinking carbonated drinks/juice because they can give you a stomachache while performing!



http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#

Carbohydrates

Carbohydrates are really important for an athlete. Carbohydrates gives them energy and will improve their performance. Some good sources of carbohydrates includes fruits, vegetables, and (preferably whole) grains (rice, bread, oatmeal, etc).
Athletes should lay off of the sugary carbs (candy bars, sodas, etc.) because they are less healthy for you and all the good nutrition is in real foods. Eating these sugary foods will give you quick bursts of energy, but can cause an athlete to crash before they are done working out.



http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#