
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
development.
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
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
movement
Signs of Low Fuel
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Not growing at an optimal rate
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Low mood, depression and irritability
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Persistent fatigue
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Menstrual cycle changes (if not on the pill)
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Loss of appetite
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Frequent injury/illness
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Performance staggering
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Decrease in coordination, concentration, endurance, muscle strength
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Other

