Daily Meal Plan for a Female Teen Athlete

A meal plan for a female teen athlete begins with a basic balanced diet. Because of the degree of intense activity in which the young woman participates, increased amounts of complex carbohydrates, healthy fats and some simple sugars may be need to be included. "Nutrition for the Athlete," from the Colorado University Extension, points out that optimal nutrition is essential for athletic success. Pubmed notes that there are two areas where a female athlete will need to be vigilant: the amount of water she drinks and her iron intake.

  1. Beginning with Breakfast

    • According to "Perspectives in Nutrition," by Gordon Wardlaw, anyone who "exercises vigorously for more than one hour per day" needs moderate to high amounts of carbohydrates. Breakfast should include slow-release nutrients that continue to support effort throughout the day. A good breakfast for an athletic teen girl might include a bowl of steel-cut oatmeal or brown rice, flavored with meat broth, butter and spices; one serving of cantaloupe, grapefruit or other fresh fruit; and yogurt, or milk, or a nondairy equivalent such as almond milk.

    More About Breakfast

    • A source of calcium is important for young women because the continuous stress of intense physical activity can sometimes delay or suppress their menstrual cycle. Wardlaw explains that women who experience this effect often also lose bone density, which can cause osteoporosis and similar problems. Oatmeal is a complex carbohydrate that provides slow-release energy throughout the morning, and might be fortified with vitamin B12 and iron. Meat broth adds flavor and protein along with the oatmeal, and is an added source of B12 and iron. PubMed reports that 60 percent of female athletes are found to be iron-deficient.

    Lunch

    • Lunch is a good time to refresh protein and carbohydrate intake with a sandwich on whole-grain bread. If refrigeration is a problem, fill the sandwich with sliced, hard cheese without dressing. Pack salad greens separately, and add a piece of fresh fruit such as an apple or orange. Leafy greens provide folate, a vital nutrient for all women who are of child-bearing age. Fresh fruits are carbohydrates, but add vitamin C and vitamin A, as well as cancer-fighting antioxidants. Homemade cookies made with applesauce rater than sugar make a good dessert.

    Dinner

    • Carbohydrate loading is a term given to eating lots of these types of foods for two or three days before an athletic competition. This is not a good way to eat all of the time, but if you are getting ready for a big event, you might have spaghetti, noodles or macaroni and cheese for dinner. Add meat and vegetables to the sauce for the noodles. If this is a less intensive time, have something a little lighter as the main dish, such as chicken noodle soup or a large chef salad. Add a side salad to the pasta dishes, and end the meal with a light dessert such as a fruit cup or sorbet. Drink milk, a milk substitute, water or water flavored with citrus or herb tea with the meal.

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