Calculate What Your Young Athlete Needs
Doesn’t matter how hard your athlete trains if they are not eating enough!
How Many Calories Does Your Young Athlete Need?
What is a Calorie?
Food = Calorie
Calorie = Heat
Heat = Energy
Energy = Fuel for the Body
Daily Energy Needs
Food & fluid are a fundamental need. They are essential
for daily breathing, digestion, growing and
Ages 6-12yr: ~ 1,600 to 2,200 calories per day
Ages 13-18yr females: ~2200-2500 calories per day
Ages 13-18yr males: ~2400-3200 calories per day
Sports Energy Needs
Food & fluid nutritional requirements need to match the demands of training and competition.
Energy needs vary greatly pending on sport and level of extra activity.
~2000-5500 calories pending on age, gender and
Signs of Low Fuel
Not growing at an optimal rate
Low mood, depression and irritability
Menstrual cycle changes (if not on the pill)
Loss of appetite
Decrease in coordination, concentration, endurance, muscle strength
To Gain Lean Weight
Need to consume more than what expending on a consistent basis. Food quality and nutrient timing is also very important.
Goal is 250-500 calories extra to gain ½-1 pound a week.
To Get Lean
This is more complex. The rule of thumb is to consume slightly less than what expending. However food quality and nutrient time can also impact this outcome without changing calories.
No athlete should be consuming less than 500
calories than expending.
Should not be eating less than 2000 calories a day.
Goal is 250-500 calories less to lose ½-1 pound a week.
*Usually advise seeking professional assistance if unsure