For those who work with teen athletes, we know it's not just about performance: It's about growing properly. As their sports dietician, this can be challenging for you, as you work to balance their carefree attitudes, their desire to excel at their sport, and the special nutritional needs of a growing teen athlete. PowerBar administered a brief survey to teen athletes that revealed that they may be getting the calories they need to maintain weight, but as you might suspect, they could use a boost in good nutrition. Three sports were surveyed: soccer, swimming, and football. The results showed that each of the groups shared a couple of common traits: They all like fast food, and they could definitely use improvement in the variety of their nutrient choices. The following tables are an analysis of what the teens reported, and provide some ideas to add to your toolkit for working with each of the groups. These are not intended to be complete menus, just tips on how individual meals and snacks can be improved. As you know, eating healthily can often result in taking in fewer calories, (due to the reduced fat content), so increasing portion size of the healthier options as needed should be encouraged to help meet your teen athletes' caloric needs. For teen athletes under 18 years of age, it is important that they work with their doctors to develop appropriate diet and/or nutrition plans.
Also included are some pre- and post-game snacks, along with their nutritional information, to use with your teen clients.
Football food
Football players do well with getting the calories they need, but it was found that they often do it by eating more of the same. They lack variety. Here is an analysis of what they are doing and some ideas for making simple switches. You can build on these ideas to help your young clients come up with their own daily meal plans.
| Meal | Instead of this… | Try this! | Nutrient composition — original meal | Nutrient composition — better choice |
| Breakfast | 1 c (250 ml) sweetened cereal with ½ c (125 ml) 2% milk, 1 piece banana bread, 1 ½ (375 ml) sports drink | 1 ½ c (375 ml) of cereal (aim for low-sugar) topped with 1 c (250 ml) of 1% milk, 1 banana, 1 c (250 ml) of 100% fruit juice | Total calories = 466
Carb: 85 g
Protein: 9 g
Fat: 10 g
Calcium: 255 mg
Iron: 5.5 mg
Fibre: 2 g | Total calories = 530
Carb: 104 g
Protein: 15 g
Fat: 6 g
Calcium: 470 mg
Iron: 13 mg
Fibre: 8 g |
| Lunch | 6 fried chicken fingers, medium fry, 1 ½ c (375 ml) sports drink, 1 granola bar, 1 pear, 1 oz (28.3 g) BBQ chips | 4 grilled chicken tenders, 1 medium baked potato topped with low-fat chili, 2 c (500 ml) of water, 1 granola bar, and 1 pear | Total calories = 1100
Carb: 144 g
Protein: 25 g
Fat: 50 g
Calcium: 55 mg
Iron: 2.7 mg
Fibre: 13 g | Total calories = 625
Carb: 103 g
Protein: 38 g
Fat: 9 g
Calcium: 100 mg
Iron: 5.5 mg
Fibre: 14.5 g |
| Dinner | Chinese take-out: 1 c (250 ml) chow mein, 1 c (250 ml) fried rice, 1 order orange chicken (fried) | Chinese take-out: 1 c (250 ml) grilled beef or chicken and broccoli, 1 ½ c (375 ml) brown rice, 1 c (250 ml) wonton soup or egg drop soup, 2 fortune cookies. | Total calories = 1013
Carb: 113 g
Protein: 36 g
Fat: 47 g
Calcium: 45 mg
Iron: 5 mg
Fibre: 6 g | Total calories = 356
Carb: 95 g
Protein: 32 g
Fat: 15 g
Calcium: 80 mg
Iron: 3 mg
Fibre: 7 g |
| Snack #1 | Chili-cheese fries, 2 c (500 ml) chocolate milkshake from McDonald's® | 1 c (250 ml) low-fat chocolate milk, 1 chef salad topped with 2 tbsp (30 ml) low-fat French dressing, 2 breadsticks | Total calories = 1341
Carb: 157 g
Protein: 40 g
Fat: 63 g
Calcium: 575 mg
Iron: 4 mg
Fibre: 15 g | Total calories = 600
Carb: 71 g
Protein: 29 g
Fat: 22 g
Calcium: 438 mg
Iron: 3 mg
Fibre: 4.5 g |
| Snack #2 | 2 pieces of deep-dish pizza, 2 c (500 ml) regular soft drink | 2 pieces hand-tossed cheese pizza, ½ cup (125 ml) steamed veggies, 2 c (500 ml) sports drink | Total calories = 840
Carb: 111 g
Protein: 26 g
Fat: 33 g
Calcium: 314 mg
Iron: 5.6 mg
Fibre: 4 g | Total calories = 685
Carb: 107 g
Protein: 25 g
Fat: 18 g
Calcium: 315 mg
Iron: 6 mg
Fibre: 5.5 g |
|
Swimming satiated
As we know, swimmers are often trying to balance their performance with their desire to maintain weight. The survey revealed that, like their football friends, they often lack variety and like fast food, but swimmers often don't eat enough of the nutrients they need.
| Meal | Instead of this… | Try this! | Nutrient composition — original meal | Nutrient composition — better choice |
| Breakfast | 1 bakery iced cinnamon roll | 1 cinnamon-raisin bagel topped with 2 egg whites and 2% low-fat cheese and 1 c (250 ml) of 100% fruit juice | Total calories = 813
Carb: 117 g
Protein: 15 g
Fat: 32 g
Calcium: < 50 mg
Iron: < 2 mg
Fibre: < 1 g | Total calories = 395
Carb: 73 g
Protein: 20 g
Fat: 3 g
Calcium: 230 mg
Iron: 2 mg
Fibre: 1 g |
| Morning Snack | 1 c (250 ml) cinnamon instant oatmeal | 1 c (250 ml) plain instant oatmeal made with skim milk and topped with 2 tbsp (30 ml) dried fruit | Total calories = 171
Carb: 35 g
Protein: 4 g
Fat: 2 g
Calcium: 110 mg
Iron: 4 mg
Fibre: 3 g | Total calories = 202
Carb: 37 g
Protein: 10 g
Fat: 2 g
Calcium: 334 mg
Iron: 9 mg
Fibre: 4 g |
| Lunch | 1 c (250 ml) Goldfish® crackers, 2 c (500 ml) regular pop | 1 c (250 ml) vegetable soup, ½ cup Goldfish crackers, 10 baby carrots, 1 small piece of fruit, 2 c (500 ml) water | Total calories = 334
Carb: 73 g
Protein: 4 g
Fat: 4 g
Calcium: 20 mg
Iron: 1 mg
Fibre: < 1 g
Sugar: 54 g | Total calories = 255
Carb: 41 g
Protein: 7 g
Fat: 7 g
Calcium: 119 mg
Iron: 3 mg
Fibre: 7 g
Sugar: 18 g |
| Dinner | 6-inch Quiznos® honey mustard chicken sub, 2 c (500 ml) sweet tea | 1 grilled chicken salad topped with 2 tbsp (30 ml) low-fat honey mustard dressing, 2 breadsticks, 1 c (250 ml) low-fat frozen yogurt | Total calories = 524
Carb: 98 g
Protein: 26 g
Fat: 5 g
Calcium: 80 mg
Iron: 4.5 mg
Fibre: 4 g
Sugar: 57 g | Total calories = 550
Carb: 75 g
Protein: 34 g
Fat: 13 g
Calcium: 430 mg
Iron: 2.5 mg
Fibre: 3.8 g
Sugar: 45 g |
| PM Snack | 2 oz (56.6) potato chips, 2 tbsp (30 ml) French onion dip, 2 c (500 ml) sports drink | 1 c (250 ml) fresh fruit salad, 6 oz (185 ml) low-fat yogurt, 12 animal crackers, 1 1/2 c (375 ml) sports drink | Total calories = 490
Carb: 63 g
Protein: 4.7 g
Fat: 26 g
Calcium: 13 mg
Iron: 1 mg
Fibre: 2.5 g
Sugar: 33 g | Total calories = 380
Carb: 90 g
Protein: 9 g
Fat: 4 g
Calcium: 366 mg
Iron: 1.3 mg
Fibre: 5 g |
|
Soccer savour
Similarly, the soccer players showed that they are getting the calories they require, but could benefit from some variety.
| Meal | Instead of this… | Try this! | Nutrient composition — original meal | Nutrient composition — better choice |
| Breakfast | 1 c (250 ml) sugar-sweetened cereal with 1 c (250 ml) of 2% milk | 1 ½ c (375 ml) of low-sugar cereal with 1 c (250 ml) of 1% or skim milk, 1 medium apple | Total calories = 240
Carb: 36 g
Protein: 10 g
Fat: 6 g
Calcium: 385 mg
Iron: 4.6 mg
Fibre: 1 g
Sugar: 25 g | Total calories = 340
Carb: 64 g
Protein: 13 g
Fat: 6 g
Calcium: 450 mg
Iron: 12 mg
Fibre: 8 g |
| Morning Snack | 1 medium banana | 1 toasted whole-wheat English muffin with 2 tbsp (30 ml) jam or preserves, 1 banana | Total calories = 105
Carb: 27 g
Protein: 1 g
Fat: < 1 g
Calcium: 6 mg
Iron: 0 mg
Fibre: 3 g | Total calories = 343
Carb: 80 g
Protein: 6 g
Fat: 1 g
Calcium: 108 mg
Iron: 2 mg
Fibre: 5 g |
| Lunch | Subway® sandwich on white bread, turkey, cheese, mayo, and 2 c (500 ml) lemonade | Subway sandwich on whole-wheat bread with turkey, cheese, lettuce, tomato, extra veggies, and mustard, 2 oz (56.6 g) pretzels | Total calories = 560
Carb: 96 g
Protein: 17 g
Fat: 15 g
Calcium: 81 mg
Iron: 3.5 mg
Fibre: 2 g | Total calories = 500
Carb: 90 g
Protein: 23 g
Fat: 6.5 g
Calcium: 81 mg
Iron: 7 mg
Fibre: 5.5 g |
| Dinner | Burrito, chalupa, and taco from Taco Bell® (all beef), 1 1/2 c (375 ml) fruit punch | Bean burrito (skip the cheese and sour cream), 2 soft tacos with grilled chicken, lettuce, tomato, and extra salsa, ½ c (125 ml) Mexican rice | Total calories = 1245
Carb: 161 g
Protein: 41 g
Fat: 50 g
Calcium: 529 mg
Iron: 10 mg
Fibre: 16 g | Total calories = 900
Carb: 117 g
Protein: 47 g
Fat: 32 g
Calcium: 500 mg
Iron: 8 mg
Fibre: 12 g |
| Snack | Hot dog with bun, sports drink 2 c (500 ml)
| 1 PowerBar® Sport Energy™ bar, ½ c (125 ml) canned fruit, 1 c (500 ml) sports drink | Total calories = 363
Carb: 47 g
Protein: 9 g
Fat: 15 g
Calcium: < 50 mg
Iron: 5 mg
Fibre: < 1 g | Total calories = 420
Carb: 92 g
Protein: 9 g
Fat: 2.5 g
Calcium: 225 mg
Iron: 5 mg
Fibre: 1 g |
|
To add to your toolkit
Dieticians often provide our clients with ideas and tips, as well as lists of snacks to choose from. The following tables can be added to your toolkit to use with clients for pre and post-game snacks!
Pre-Game Snacks
| Snack item | Total calories | Carbohydrate (g) | Protein (g) | Fat (g) |
| 1 oz (28.3 g) pretzels with 1 tbsp (15 ml) caramel dip | 245 | 50 | 3.5 | 4 |
| 1–2 c (250–500 ml) sports drink | 65/130 | 16/35 | 0 | 0 |
| 1 c (250 ml) of low-sugar cereal and ½ c (125 ml) skim milk | 150 | 28 | 6 | 2 |
| ½ of a sandwich (aim for a few slices of lean meat or a tbsp (15 ml) of peanut butter and a tbsp (15 ml) of jelly) | Sandwich with lean meat: 175
PB&J: 280 | 24
39 | 13
8 | 4
10 |
| 1 PowerBar® Sport Energy bar or 6 PowerBar® Gel Blasts™ Energy chews | PowerBar Sport Energy bar Vanilla Crisp flavour: 210
6 PowerBar Gel Blasts chews: 130 | 45
30 | 8
2 | 3.5
0 |
| 6 oz (200 ml) of fat-free yogurt with a handful of granola and raisins | 190 | 38 | 10.5 | 1.5 |
| 1 piece of fruit with 1–2 tbsp (15–30 ml) peanut butter | 260 | 25 | 8 | 16 |
| Snack pack of low-fat pudding with 4 graham cracker squares | 200 | 40 | 4 | 3 |
| A handful of trail mix made up of raisins, salted pretzels, and cereal | 250 | 40 | 5 | 8 |
| 1 small bagel with 1 tbsp (15 ml) light cream cheese | 100 | 15 | 4 | 3 |
| 1 English muffin with a slice of 2% milk cheese | 175 | 28 | 11 | 3 |
| 1 ½ c (375 g) spaghetti with marinara sauce | 370 | 70 | 12 | 5 |
| 1 flour tortilla topped with 1 slice of 2% milk low-fat cheese and salsa | 250 | 30 | 12 | 9 |
| 1 c (250 ml) of fruit smoothie made with fat-free yogourt and fresh or frozen fruit | 230 | 47 | 6 | 2 |
|
Post-Game Snacks
| Snack item | Total calories | Carbohydrate (g) | Protein (g) | Fat (g) |
| 2 oz (56.6 g) pretzels dipped in 2 tbsp peanut butter | 402 | 50 | 14 | 17 |
| 1 oz (28.3 g) lean beef jerky, 1 piece of string cheese, a piece of fruit, and 6 saltine crackers | 390 | 44 | 20 | 15 |
| 1 pita filled with fresh veggies and 2 tbsp (30 ml) hummus | 330 | 65 | 8 | 4 |
| 1 c (250 ml) low-fat chocolate milk and 1 medium banana | 265 | 53 | 9 | 3 |
| Fast food: grilled chicken sandwich on whole-wheat bun (skip the mayo and add mustard instead) | 220 | 16 | 29 | 5 |
| Fast food: whole-wheat sub sandwich with lean turkey and roast beef, topped with extra veggies and mustard | 450 | 62 | 30 | 9 |
| Fast food: vegetarian burrito (skip the extra cheese and the sour cream) | 430 | 45 | 18 | 20 |
| Fast food: bean burrito with extra salsa | 350 | 56 | 13 | 9 |
| Fast food: chicken noodle soup with saltines | 190 | 18 | 19 | 4 |
| Fast food: veggie burger topped with ketchup and mustard | 275 | 30 | 20 | 8 |
| Fast food: fruit and yogurt parfait topped with granola | 160 | 31 | 4 | 2 |
| Fast food: low-fat chili and saltine crackers | 285 | 34 | 18 | 8 |
|
McDonald's®, Goldfish®, Quiznos®, Subway®, and Taco Bell® are registered trademarks of entities unrelated to PowerBar, Inc.
Topics:
Pre-Workout, Recovery, Energy, Protein
Rights of Usage Policy