TheSoftballZone
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Teenage girls who participate in sports, such as softball, tend to burn calories incredibly quickly. This can be attributed to their bodies still being in a rapid state of growth while expending extra energy through participation in sports. If a young girl or teenage athlete does not eat the right type of nutrients or does not eat enough, she risks not only decreased athletic performance, but possible growth problems as well. Healthy eating thus affords young girls involved in sports the chance to achieve their peak performance without compromising on their overall health.
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[/FONT][FONT=&]Calories[/FONT][FONT=&] Research shows that young and/or teenage girl athletes require between 2,000 and 5,000 calories each day just to maintain their energy levels and body weight. This means that if a teenager fails to take in enough calories, her energy levels will decrease and she will eventually lose weight. It is, perhaps, for this reason that frequent snacking is advocated for young girls in sports as it allows them to get in the extra calories that they require. [/FONT][FONT=&]
Proteins
[/FONT][FONT=&]Girls involved in softball need protein as it helps strengthen their muscles. In fact, doctors recommend that teenage girls consume between 12% and 15% of their calories from protein. However, care needs to be taken in order to avoid eating too much protein as it can result in harmful side effects such as liver problems. Good sources of protein include eggs, nuts, dairy products, poultry, fish, tofu, and soy products.[/FONT][FONT=&]
Carbohydrates
[/FONT][FONT=&]Carbohydrates are vital for girls who play softball because they are the main source of fuel for their bodies. Nutritionists concur that vegetables, fruits, and whole grains like oatmeal, whole wheat bread, and brown rice are healthy choices for carbohydrates as they are rich in fiber, minerals, and vitamins. Parents are thus advised that their teenage athletes get 60 to 70 percent of their calories from carbohydrates. For instance, if they eat 2,500 calories a day, they should eat at least 350 grams of carbohydrates.[/FONT][FONT=&]
Fat
[/FONT][FONT=&]While high-fat foods are often deemed unhealthy, fat is an important nutrient which should not be skipped by teenage athletes. In fact, fats are used for long-lasting energy and should account for up to 25% of a teenage athlete's diet which is why nutritionists recommend eating healthy fats such as nuts, olive oil, avocados, and salmon.[/FONT][FONT=&]
Water
[/FONT][FONT=&]Though not considered a nutrient, water remains one of the most important nutrients that there is. Young girls are at risk of dehydration if they do not continually drink water throughout physical activities. When young girl athletes lose water through sweat, they can become tired and weak. It is, therefore, recommended that teenage athletes drink water before and after engaging in physical activities and every 15 to 20 minutes in the course of whatever sport they are engaged in. There is no specific amount that all young girl athletes need to drink as the amount depends on the intensity and duration of sport as well as body weight. The most important thing is to re-hydrate every so often.
[/FONT][FONT=&]
Eating before [/FONT][FONT=&][FONT=&]practice or[/FONT] game (At least 45 minutes before a game)
[/FONT][FONT=&]For optimum energy levels, take a small snack at least 45 minutes before softball practice or game(s).
For example, you could take one of the following:
[/FONT][FONT=&]One banana and 16 ounces of Gatorade[/FONT][FONT=&]
[/FONT][FONT=&]Peanut butter crackers and 16 ounces of water[/FONT][FONT=&]
[/FONT][FONT=&]16 ounces of Gatorade
Good Luck on the Diamond
[/FONT]
[FONT=&]
[/FONT][FONT=&]Calories[/FONT][FONT=&] Research shows that young and/or teenage girl athletes require between 2,000 and 5,000 calories each day just to maintain their energy levels and body weight. This means that if a teenager fails to take in enough calories, her energy levels will decrease and she will eventually lose weight. It is, perhaps, for this reason that frequent snacking is advocated for young girls in sports as it allows them to get in the extra calories that they require. [/FONT][FONT=&]
Proteins
[/FONT][FONT=&]Girls involved in softball need protein as it helps strengthen their muscles. In fact, doctors recommend that teenage girls consume between 12% and 15% of their calories from protein. However, care needs to be taken in order to avoid eating too much protein as it can result in harmful side effects such as liver problems. Good sources of protein include eggs, nuts, dairy products, poultry, fish, tofu, and soy products.[/FONT][FONT=&]
Carbohydrates
[/FONT][FONT=&]Carbohydrates are vital for girls who play softball because they are the main source of fuel for their bodies. Nutritionists concur that vegetables, fruits, and whole grains like oatmeal, whole wheat bread, and brown rice are healthy choices for carbohydrates as they are rich in fiber, minerals, and vitamins. Parents are thus advised that their teenage athletes get 60 to 70 percent of their calories from carbohydrates. For instance, if they eat 2,500 calories a day, they should eat at least 350 grams of carbohydrates.[/FONT][FONT=&]
Fat
[/FONT][FONT=&]While high-fat foods are often deemed unhealthy, fat is an important nutrient which should not be skipped by teenage athletes. In fact, fats are used for long-lasting energy and should account for up to 25% of a teenage athlete's diet which is why nutritionists recommend eating healthy fats such as nuts, olive oil, avocados, and salmon.[/FONT][FONT=&]
Water
[/FONT][FONT=&]Though not considered a nutrient, water remains one of the most important nutrients that there is. Young girls are at risk of dehydration if they do not continually drink water throughout physical activities. When young girl athletes lose water through sweat, they can become tired and weak. It is, therefore, recommended that teenage athletes drink water before and after engaging in physical activities and every 15 to 20 minutes in the course of whatever sport they are engaged in. There is no specific amount that all young girl athletes need to drink as the amount depends on the intensity and duration of sport as well as body weight. The most important thing is to re-hydrate every so often.
[/FONT][FONT=&]
Eating before [/FONT][FONT=&][FONT=&]practice or[/FONT] game (At least 45 minutes before a game)
[/FONT][FONT=&]For optimum energy levels, take a small snack at least 45 minutes before softball practice or game(s).
For example, you could take one of the following:
[/FONT][FONT=&]One banana and 16 ounces of Gatorade[/FONT][FONT=&]
[/FONT][FONT=&]Peanut butter crackers and 16 ounces of water[/FONT][FONT=&]
[/FONT][FONT=&]16 ounces of Gatorade
Good Luck on the Diamond
[/FONT]