Chiropractic Sport Institute

Chiropractic Sports Institute was started with the sole vision of providing the best and most advanced chiropractic treatment to the greater Conejo Valley area.

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You are here: Home / Tidbits Blog / FUEL FOR A TEEN ATHLETE

FUEL FOR A TEEN ATHLETE

August 4, 2010 by Terry Weyman

By: Terry Weyman D.C., C.C.S.P.

Male or female, teen or adult, athlete or non-athlete, we have all seen magazines, movies and television shows equate “the perfect look” with being thin. Sometimes we even believe it. But any healthy person, especially an athlete, needs to remember that the scale is not the guide to follow. Athletes need the proper fuel to achieve and maintain their goals. We cannot judge or compare what goes into our bodies with what goes in (or doesn’t go in) to the bodies of non-athletes.

A recent study estimated that the amount of energy expended by a typical female adolescent athlete could be as much as 5000 to 6000 calories per day. Teens involved in athletics require proper nutrition (fuel consumption) to perform at their optimum level. The teen athlete needs to consume enough healthy foods to also accommodate the maturation process. If not, the athlete will impair their growth and strength potential. They will also notice that their energy reserves will be depleted for that extra effort in the final minutes of “game day.”

According to Lisa Kimona, RD, Kaiser Permanente Hospital, the athlete should “consume enough calories (measurement of energy when food is converted) to maintain your weight through your sports season. Most of the calories eaten should come from a carbohydrate source (such as starch, pasta, rice, fresh fruits and vegetables). A moderate amount of protein is necessary (such as meat, chicken, fish, cheese and dried beans). Though you should keep fat-intake low, fat serves some very important roles. Fat is a carrier for the fat-soluble vitamins A, D, E and K. It is also an important part of all cell membranes, and is the preferential energy source for all heart muscles. In addition, fat cells protect vital organs and nerves, and are an excellent energy source for skeletal muscles in endurance events.”

For those of you who are concerned about how much you eat, this is an example of a 2400-calorie diet.

SERVINGS SERVINGS
FOOD GROUP PER DAY FOOD GROUP PER DAY

Milk (low-fat) 3 cups (8 oz) Juices 2 cups

Dark green or ½ cup Breads, cereals, 12 servings
deep yellow starches
fruits or vegetables
(Vitamin A)

Citrus foods ½ cup Protein: meat, fish 2 servings
(Vitamin C) poultry, egg, dried
beans or peas

Other vegetables 1 cup Fats, salad 3 servings
(or less)
Dressings, nuts,
seeds

Other fruits 1 cup Desserts, candy 1 serving
(or less)

A sizable amount of food? NO, if you’re an athlete. This was an example of a diet consisting of only 2400 calories, well below the 5000 or 6000 calories teenagers are capable of expending. One important fact to remember is that when participating in sports, your caloric intake must match your caloric expenditures. When in doubt, don’t judge yourself off of a magazine cover. Ask what you want your body to do and provide the fuel necessary to complete the task. If you have any questions do not hesitate to contact your health care provider or nutrition counselor.

Dr. Terry Weyman is a Sports Chiropractor in Southern California, you can gain more information at www.gotcsi.com

Filed Under: Tidbits Blog

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Chiropractic Sports Institute

Chiropractic Sports Institute

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Welcome to Chiropractic Sports Institute

Chiropractic Sports Institute was started with the sole vision of providing the best and most advanced chiropractic treatment to the greater Conejo Valley area. We recognize that no one doctor can specialize in everything, therefore we have assembled the best and most qualified Doctors of Chiropractic and Chiropractic Sports Medicine in the area. These doctors have advanced chiropractic training and specialize in: Chiropractic Sports Medicine, Sports Injuries, Family Practice and Personal Injuries.

About Dr. Terry Weyman

Dr. Terry Weyman lives in Southern California where he has been the Clinic Director of Chiropractic Sports Institute for over 31 years....
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About Dr. Aaron Schneider

Dr. Aaron Schneider is a Southern California native and received his doctorate from Palmer College of Chiropractic in San Jose. Since graduating in 2017, ...
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