Healthy Lunches For Teenage Athletes


Teenage athlete needs to eat a balanced, healthy lunch to continue his energy levels high during after-school sports as well as other athletic activities. Along with offering energy, a healthy lunch can also keep your teen’s body and muscles growing correctly. Since busy teens typically have short while at lunch, it’s important to pack quick, healthy choices that are full of both nutrition and taste.

Healthy Lunches For Teenage Athletes


Healthy Lunches For Teenage Athletes

Eat the Protein
Teenage athlete need to contain protein-rich foods in her lunch each day. Protein will help build and maintain muscle muss, which is important for athletic endurance and performance. The majority of teenage athletes require 1 to 1.5 grams of protein per kilogram of body weight, which implies around 75 to 100 grams of protein daily, based on dietitian Sharon Howard in an article for ESPN. Target around 25 grams of protein at lunchtime. High-protein lunch suggestions contain a whole-grain hoagie with lean turkey, a serving of black beans with diced chicken or a peanut butter sandwich on whole grain breads.

Crunch on Carbs
Pack lunches that are rich in carbohydrates, which are found in grains, fresh fruits, vegetables and also dairy. When carbs are digested, they break down into glucose, which supplies the teen’s body with instant energy. Any unused energy is kept as glycogen in the liver and muscles for later use, for example sports after school. Your athlete needs to eat a minimum of 6 to 11 servings of grains daily, therefore include a number of with lunch. Stuff a whole-wheat pita with lean turkey and low-fat cheese similar to Swiss cheese. Or package a bowl of brown rice or whole-wheat pasta topped with the teen’s favorite sauce and veggies.

Fill Up on Fruits and vegetables
Fruit and veggies are loaded with minerals and vitamins that really help fuel your teen’s physical activity. For example, cauliflower is rich in B vitamins, which transfer blood sugar into energy. Iron-rich foods similar to dried apricots and prunes additionally help supply energy. Fruits and vegetables are also high in water, which can help to keep your athlete hydrated. To maintain in peak physical condition, your teen needs to have one or more fruit and vegetable at lunchtime. For example, incorporate a piece of whole fruit or a baggie of raw vegetables. Or package a pizza topped with mushrooms, green peppers, pineapple and artichokes. Or make a tuna salad full of grapes, cucumbers and also onions.

Stick into Dairy
Dairy products are not just rich in carbohydrates and proteins, they are full of calcium, which can assist your athlete develop stronger bones. For best results, your teen really should have at least one serving of dairy at lunchtime. For example, package a small carton of milk or a low-fat yogurt sprinkled with granola and your teen’s favorite fruit. Or the athlete can consume an English muffin topped with low-fat cheese in addition to pizza sauce.