Macronutrients
Macronutrients
are nutrients
that are needed in large amounts. Macronutrients are nutrients needed for growth, metabolism, and most importantly energy.
Macronutrients consist of proteins, carbohydrates, and fat. Since active teens are on the move, it is important for them to get these nutrients.
Carbohydrates
Recommended intake: 60-65%.
Composition: Simple sugars, Complex sugars, fiber, and starch
Energy: 4 calories per gram
Carbohydrates is the most important energy source for our bodies. Carbohydrates are made up of sugars and there are two types of carbohydrates. An active teen need to eat foods that are made up of complex carbohydrates for energy. Carbohydrates is the only macronutrient that can supply energy fast enough during activities. If they do not eat enough carbohydrates they won't have enough energy to participate in activities. Carbohydrates fuels the brain and muscles during activities. They also help muscles to repair and recover. Active teens need the energy to perform in various activities and they need it for their bodies to function properly.
Simple CarbohydratesSimple carbohydrates are simple sugars that can be broken down easily. Table sugar, candy, pastries, and corn syrup are some examples of simple sugars. Simple carbohydrates are usually refined and have few nutrients. When eaten, the si
mple carbohydrates quickly turns into sugar and quickly enters the blood stream. This leads to weight gain and other health problems.It is not recommended for an active teen to eat foods with simple sugars because they contain many sugars, few nutrients, and short of energy. If an active teen eat foods with simple sugars, they will only have a quick burst of energy and then crash later.
Complex Carbohydrates
Complex carbohydrates are sugars that take longer to break down. The body converts the carbs into glucose which then enters the bloodstream which is used for energy. The rest are turned into glycogen for storage and later use of energy.
Fiber - Indigestible and is found in plants
- Fiber keeps us full longer which stops us from snacking and eating large meals often
- It helps clean our digestive system
- Fiber helps slow down the body's absorption of sugar
- Food that contains fiber are grain products (such as whole grain bread, breakfast cereals, corn, barely, brown rice, and whole wheat pasta.), fruits (such as blackberries, blueberries, strawberries. apples, and oranges.), and vegetables.
Starch- Used by plants to store energy
- Foods that contains starch are brown rice, potatoes, bananas, whole grains, corn, and pasta
- Starch is turned into glucose and used for energy
ProteinRecommended intake: 10-15%
Composition: Amino acids
Energy: 4 calories per gramProtein is the building blocks of our body and they are present in every cell. They are in our skin, hair, immune system, tissues, organs and muscles. Proteins hold together, protect, and provide the structure of our body. Protein has many functions as well like making hemoglobins in our red blood cells. Hemogoblin is the part that carries oxygen throughout our bo
dies.- Active teens need protein to rebuild and repair muscles that may have been worn down or damaged during exercise.
- Protein is made up of amino acids that is used to make proteins
- There are 22 proteins that are important to our bodies. Out of the 22 proteins we can only make 13 of them.The 9 proteins are found in protein-rich food. These 9 proteins are called essential proteins.
- Essential proteins are found in animal products. Vegetables, nut, and fruits contain essential proteins, but lacks some
- Food that contain protein: meat, milk, eggs, nuts, fish, vegetables, and fruits.
FatComposition: Oils, lipids, Unsaturated Fat, Polyunsaturated and Monounsaturated fat, Trans fat, and Saturated fat
Recommended intake: 20-25% (Intake must come from the "good fat.")
In order to stay healthy, people avoid eating food that contains fat. Despite what people say, fat is important to our bodies.
Fat is important to active teens because during long activities, our muscles quickly burns the energy made from carbohydrates. After the energy from carbs are gone, the body uses the energy from fat. Fat is also important to active teens and everyone else because fat
slows down the digestive process so that our body can absorb nutrients.Other functions:
- Responsible for making cell membranes
- Responsible for protecting our internal organs
- Fat is important to our brain. It helps our brain function properly. 60% of our brain is made from fat.
- Important to eye function
- Protects our nerves
- Keep our heart beating in a regular rhythm
Types of Fat: There are different types of fat such as unsaturated and saturated fat
Unsaturated FatUnsaturated fat is the
"good fat." Unsaturated fat is the
fat that helps our brain function properly, protect our internal organs, and help our bodies stay healthy in many ways.
- Monounsaturated fat: Monounsaturated fat is a type of Unsaturated fat and is found in certain oils (olive, peanut, and canola oils), nuts, and seeds (pumpkin and sesame seeds).
- Polyunsaturated fat: Polyunsaturated fat is important because they contain omega-3 fatty acids. They are found in sunflower, corn, soybean, flax seeds, and fish
Omega-3 fatty acids
Omega-3 fats are
essential fats that can only be obtained from certain foods. These fatty acids are thought to protect our bodies and prevent illnesses. They play major roles in our bodies such as providing the starting points for making hormones that regulate blood clotting and reducing illness such as heart disease
Food that contains them:
- fish
- Vegetable oils
- nuts
- flax seeds and oil
- leafy vegetables
- certain animal fats
Saturated Fat:Saturated Fat is the
"bad" fat that you should stay away from. They increase cholesterol and high cholesterol can lead to heart attacks, stroke, and atherosclerosis. It is impossible to not eat anything with saturated fat because they are in many foods such as milk, meat, and seafood products. The key is to limit your intake on saturated fat.
Foods that contain Saturated fat
- meat products
- whole-milk daily products
- seafood
- coconut
- coconut, palm, and kernel oil
Tr
ans Fat Trans fat is also one of the
"bad" fat. Trans fat raises our "bad cholesterol" like saturated fats, but its effects is worse.
While increasing our "bad cholesterol," it lowers our "good cholesterol." It is not recommended to eat foods with trans fat and all! It is best to avoid them at all cost! Make su
re to check if the food contains hydrogenated oils and if it does it is made up of Trans fat.
Foods that contains Trans Fat
- commercially baked goods
- snack foods
- processed foods
- margarines
Teen athletes have a more complicated diet than normal teenagers because they have a more active lifestyle. Not only are they growing, but they are expending energy while exercising. This means that they have a higher metaboliosm and need more calories to keep their bodies going, sports-wise and growing-wise. If they don't eat the right food for their body, then they're performance levels will decrease and their muscles could even start to break down without enough protein. Teen athletes could also develop health problems and have weight problems (gaining and losing) without enough calories. 
ay need anywhere from 2,000 to 5,000 total calories per day to meet their energy needs." This however, is not the mandatory amount of calories. Depending on the person, activity, lifestyle, etc. the athlete could eat more or less.
