Actively exercising adolescents need proper food to get enough energy, nutrients, and liquids. The basis of nutrition is to take care of balanced eating, sufficient energy intake and a regular meal rhythm. Exercising develops more efficiently, feels more comfortable, and is safer when the energy intake is steady and sufficient throughout the day. In the energy deficit, the progression slows down, the risk of injury increases, and there is not enough energy to study either.
The plate models for active adolescents
The daily rhythm brought by exercise controls the meal rhythm. Normally, 5 to 10 meals a day are eaten, but a high-active youth may need up to 5 to 10 meals. If necessary, energy sufficiency and recovery are promoted by eating extra snacks before and after training.
The plate model serves as the basis for compiling all the meals of the day. An active person should apply the plate model and the size of meals according to the activity level. The plate model for an active person helps to secure sufficient portion sizes and the amount of energy nutrients.
On a rest day, or when training is light, a meal can be composed according to the usual plate model. Carbohydrates are the most important source of energy, so as the intensity and amount of training increases, the relation of carbohydrates at meals should be increased. At the same time, the proportion of vegetables can be reduced. The need for protein remains relatively the same between different training days. Use the plate model also with snacks and remember to increase the proportion of carbohydrates according to your energy needs with them as well.
The plate model on a light training day
Carbohydrates: one quarter of a plate or a snack
Potatoes and grain products are excellent sources of carbohydrates. Whole grain products are rich in vitamins, minerals and fibers that are important to the athlete. Each meal should contain carbohydrates.
Proteins: one quarter of a plate or a snack
Protein promotes recovery and provides building blocks for muscles. Meats, fish and eggs are good sources of protein since they contain all the essential amino acids the body needs. In addition, protein is obtained from dairy products, legumes, and whole grains. A young athlete needs a handful of a protein source for every meal. If you are a vegetarian or use a lot of plant protein sources, be sure to combine different protein sources to get all the essential amino acids.
Vegetables: one half of a plate or a snack
By eating vegetables of different colors, you get a variety of protective nutrients, i.e. minerals, vitamins and antioxidants. They are needed to help your body cope with the stress of the day and stay healthy. Vegetables are also sources of carbohydrate of good quality, and fiber. Eat at least six handfuls of vegetables a day.
Fats at main meals and snacks
Fat is needed for the normal function of hormone metabolism, the development of the nervous system, and cell renewal. Invest in healthy fats by adding vegetable oil spread to the bread, oil to the salad, nuts or seeds to the porridge, and eating fatty fish two times a week.
The plate model on a moderate training day
The plate model for a moderate training day is suitable for days that contain 1–2 exercises of moderate intensity. This plate model is considered to be the basic instruction for the athletes in eating. In the plate model, the proportion of carbohydrates is increased so that at least one third of a plate is filled with carbohydrates. Also, two slices of bread should be eaten.
The plate model on a strenuous training day or on a day of competition
On a heavy training day, at least two strenuous exercise sessions, or long or high-intensity endurance training are held. In several sports, competition and tournament days can also be considered heavy training days. In this case, a half of the plate should be filled with carbohydrates, and you may eat up to three bread slices in one meal. In addition, you can drink juice as well as eat fruit or dessert with a meal.
Hydration and exercise
It is important to maintain hydration during the day to promote performance and recovery. A good rule is to drink two glasses of liquid at each meal (about 1.5 litres in total per day). In addition, for each hour of exercise, at least half a liter of water should be consumed.
A sports drink may be needed when exercising in a warm environment and when training lasts more than two hours. Good sports drinks are those that contain more maltodextrin and less glucose and fructose, and have a carbohydrate content of 4–6 g/dl. A homemade sports drink may contain a pinch of salt per liter of weak juice.
Energy drinks, on the other hand, are not suitable for sports because they do not contain sodium that promotes fluid absorption but include much sugar to reduce fluid absorption. Drinking alcoholic beverages increases the risk of accidents and impairs performance. It also slows down the recovery after exercise.
Recovery snacks
If necessary, you can supplement your meals with a recovery snack, especially if it takes much time to get a proper meal after training. It is recommended to eat as soon as possible, but not later than two hours after the end of the exercise to start the recovery.
The aim is to stabilize the fluid levels of the body, fill up the carbohydrate storages that have been depleted during training, and to assist the protein synthesis. After longer and more intense workouts, emphasis should be placed on carbohydrate intake, while after speed, strength and skill training, you should eat not only carbohydrates but also protein. Good recovery snacks include yogurt and fruit, for example.
Dietary supplements
When taking into account the increase of the nutrient proportions in the plate model, the sufficient intake of vitamins and minerals is guaranteed and there is usually no need for special supplements. In some special situations, it may be reasonable to use energy, carbohydrate or protein supplements. These include, for example, training involving long endurance exercises or training aimed at muscle growth. However, a sufficient amount of total energy is the most significant factor determining progress and recovery.
Carbohydrate and protein snacks, such as drinks, powders, gels and bars, are intended to complement a balanced diet when exercise requires special endurance or rapid recovery. Especially in long-term endurance performances, such as longer runs, cycling and skiing consume a lot of energy. Eating food in the middle of a performance may be impossible, so it is smart to refuel the body with, for example, carbohydrate gels. Recovery drinks and recovery drink powders contain carbohydrates, proteins and liquids in a convenient form and initiate recovery.
It is good to remember that not all dietary supplements are reliable. Especially when ordering online, you should pay attention to the reliability of the products and find out what ingredients the product contains. The need and use of specific nutritional supplements should always be evaluated with a nutrition specialist, such as a legalized nutritionist.
Sufficient energy intake of a active person
In order to secure the total amount of energy, it often makes sense to avoid ‘excessive healthy eating,’ as such a diet often causes a stronger feeling of satiety, making it difficult to get enough energy. Sometimes you can also complement your energy needs with more sugary foods and delicacies. One can assess one’s own energy needs by listening to one’s own body and feelings in everyday life and exercises.
You may consider the following points:
- Do I have enough energy for training?
- Are my energy levels good in everyday life?
- Do I recover well from training?
- Is my body weight staying stable?
- Are my periods regular?