Carbs, Protein and Fat. What to know!

Carbohydrates, proteins, and fats are important for an active teen because they are the macronutrients in their bodies. It provides energy for the body, and gives the body strength and fuel.


Carbohydrates are the main source of energy for the body. Carbs are made of Saccharides (sugar in simplest form) your body digests these saccharides for energy. When athletes are active, carbohydrates give the body something to run on and burn off like a car. A car runs on gasoline, and burns it off. After a while it runs out, and you have to fill it up again. It is the same for carbohydrates. It is the main source of fuel that should be taken in by every athlete. Good sources of carbs include whole-wheat foods, vegetables, fruits, and beans. The recommended intake of carbs is 45-65% of all calories being consumed, according to the USDA. Some easy ways to eat healthy is to buy whole wheat cereals, like cheeriosm and to regularly eat fruit or vegetables when you're craving a snack, so that you're no providing your body with empty calories like soda or candy.
http://www.mckinley.illinois.edu/handouts/macronutrients.htm


Proteins help athletes to build muscle. Amino acids in your body work hard for your muscles to recover from fatigue after an intense work out, or a sport's practice. Therefore, it is important to take in protein after exercising so that your body can recover,
and build muscle. the recommended amount of protein you should be getting is 10%-35% of the total calories you ingest.(USDA) 35 percent would be for people who are continuously involved in extremely strenuous activities.


Fats are also very important to an athletic teen. People may say that all fats are bad for you, but some fats are actually good for you, and are essential for an active teen. Unsaturated fats are good for you. It helps to lower cholesterol, and it is a good source of omega-3 fatty acids, which help to lower blood pressure, fight inflammation, and protect the brain and nervous system. Fats are also good for insulation. It is unhealthy for athletes to have no body fat because if their not careful, their bodies can have extreme temperatures. the recommened intake for fats is 20% - 35% of your caloric intake.(USDA) however, make sure you are eating good fats, and not trans fat. some good sources of fat are olive oil, avocados, nuts, and canola oil. these are all unsaturated fats and are good sources of the fat your body needs.

Having a balance of all three macronutrients are important, and will help athletes flourish in their sports.

http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.hornetjuice.com/amino-acids.html#athletes
http://lowfatcooking.about.com/od/lowfatbasics/a/goodfatsbadfats.htm
http://cdn.elev8.com/files/2009/10/Carbohydrate-food-shot-@-350.jpg
http://www.hoalian.com/wp-content/uploads/2011/04/high-protein-foods-2.jpg