Carbohydrates:
Carbohydrates are a large group of compounds, which are made up of carbon, hydrogen, and oxygen and can be broken down to release energy in a body. Out of all three of the nutrients you need carbohydrates in the largest amounts. These are the main source of your body's fuel, which means your going to be very tired and not able to perform your best for whatever sport or activity a teen is in. Carbohydrates are used very easily by bodies for energy. Carbohydrates give you a short term amount of energy. The tissues and cells of our bodies can use the glucose in it for energy. The central nervous system, kidneys, lungs, and muscles need carbohydrates to function properly as well. Athletes should try to take in as many carbohydrates as possible. It is recommended for carbohydrates, that they should consist of about half of the daily calorie intake, which is about 45% to 65% of the total daily calorie intake. Carbohydrates can be found in different types of foods: Whole grain breads, high-fiber cereals, pastas, rice, beans, fruits, and vegetables.
Proteins:
Proteins are large molecules made up of one or more long chains of amino acids. Proteins are a necessity for teens doing high intensity workouts. Teen bodies need proteins in order to grow, it is a very important time to be healthy as a teen because your body is still growing and developing. This nutrient is essential for the growth and repair of skin, hair nails, bones, tendons, ligaments, and muscles. Proteins also help to repair tissue in teen bodies. They also help make teens immune function, which helps teens to fight off diseases because if a teen is sick they won't be able to do anything active. The proteins in teen bodies also help to make hormones and enzymes. Also proteins give you energy when a carbohydrate cannot. For protein it is recommended that 15% to 35% of the total daily calorie intake would be the appropriate amount of protein to eat. Teens can get protein from: Low fat milk, poultry, fish, eggs, nuts, beans, lentils, and soy products.
Fats:
Fats are made up of fatty acids and some are good for you while others can do harm to a teens body. Having fats in small amounts is a valuable source of fuel for long duration of activities; especially for endurance sports such as cross-country, soccer, etc. Fats are important after athletes have burnt up all of their body's energy from the carbohydrates. This is because fats are good for energy over long periods of time. Some bad fats are trans fats and saturated fats. The good fats are unsaturated fats. Trans fats can be found in processed foods like cookies, cakes, French fries, and donuts. Trans fats can raise LDL, which is bad for cholesterol levels. But it can also lower HDL, which is good for your cholesterol levels. Saturated fats can be found in red meat, egg yolks, butter, coconut oils, and cream. It can clog arteries, cause heart disease, diabetes, and other sicknesses. Teens should have no more than 25%-35% of the total daily calorie intake.
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