The Importance of Carbohydrate, Protein and Fat for an Active Teen

        Carbohydrates are the body's primary source of energy. These carbs are broken down by the body and used as fuel for muscles and cells. Carbs are broken up into two categories: sugars and starches. Your body easily digests sugar carbs, also known as simple carbs. These carbs are typically found in fruits, soda and candies. Starches are called complex carbs. Complex carbs take longer to digest and may include pasta, breads, noodles and some fruits and vegetables. Active teenagers benefit from the carbs stored in the body and as their workout increases, the utilization of the carbohydrates increases. Colorado State University states that athletes benefit most from the carbs stored in their bodies.

        Protein helps to build and repair damaged muscle tissue. Protein gives muscles strength and the ability to gain in size. However, protein in excess results in stored fat as opposed to increased muscle growth. Protein should come from fish and lean meat, beans, seeds and dairy products. While some people take supplements to increase amino acid and protein intake; it is often unnecessary when diet can meet protein needs. No supplement, no matter how expensive, allows for increased muscle growth. Muscle growth results from hard work thru proper training and a balanced diet.

        Fat is used by our bodies as a storage system for the excess energy not used. According to Life Clinic, our bodies use the fats from foods as energy, for cushioning organs and bones as well as regulating hormones and blood pressure. Active teens particularly need a diet rich in fats to help protect their bones when they fall. Fats also aid in the absorption of vitamins and minerals. Choosing foods that are high in omega-3 fatty acids and low in saturates fats will help your teen stay as healthy as possible.

        Carbohydrates, proteins, and fats comprise the macro, or big, nutrients that are the primary sources of fuel for athletes. The first source of fuel for exercising muscles is carbohydrate, and healthy sources include fruits, starchy vegetables, low fat dairy, and whole grains. When carbohydrate stores are depleted during prolonged or intense activity, protein and fat may also provide energy. Protein is the building block of muscles and good choices include lean meat, fish, skinless poultry, low fat dairy, nuts, and legumes. Fat is used during a wide range of activity intensities and choices that are low in saturated or trans fats from animal and packaged food choices are best. Healthy choices include vegetable oils such as olive or canola oil, nuts and nut butters and fatty fish. Macro-nutrient needs for individual teens will vary based on their level and type of physical activity, but the Acceptable Macro-nutrient Distribution Range, or AMDR, is to get 45 percent to 65 percent of calories from carbohydrate, 10 percent to 35 percent from protein, and 20 percent to 35 percent from fat.