Teen age boys grow dramatically between the age of 12 and 19 years, so boys need increased amounts of nutrients like amino acids (protein), calcium, zinc and iron. Vitamin C is also necessary to aid the absorption of iron, so that means lots of fruit and vegetables and a good reason to eat a healthy diet.

 

An active teenage boy may need to consume over 3000 calories a day to maintain his weight. Consuming adequate energy, vitamins and minerals is important to support muscle growth and prevent muscle loss during teenage years. Eating breakfast is one of the easiest ways to help fuel muscle and get those extra muscle building nutrients into the diet. Teenagers who eat breakfast consume less fat and get higher amounts of carbohydrates and protein over the day. In contrast teenagers who skip breakfast tend to make poor food choices and have a higher BMI. It's important to make sure he is drinking enough water and eating healthy meals throughout the day.

 

Teenagers on the go need to eat regular snacks and meals, the key is to make them nutritious.  Don't skimp on breakfast, it's the most important meal of the day. Cereal and low fat milk with fruit or baked beans on toast and juice. Lunch should contain complex carbohydrates, protein, salad and fruit.  Dinner should be comprised of vegetables, a protein source and complex carbohydrates like rice, potato or grainy bread. Winter is a great time for hearty soups and crusty bread, stews, casseroles and stuffed jacket potatoes.

Leftovers can be taken for lunch the next day. 

 

Don't forget that after his training he'll need to rehydrate and have a carbohydrate rich snack as soon as possible.

- Jacquie