Adolescent bodybuilders have different nutritional needs than an average adult. Because of the growth spurt that occurs during puberty, teenagers already have an increased need for certain nutrients. A physically active teenager, such as a bodybuilder, will require additional nutrients. The 2010 Dietary Guidelines for Americans have some general recommendations for healthy eating.
General Guidelines
Nutrition is important to bodybuilders of any age, including teenagers. Generally, bodybuilders should eat six small meals a day. Because the dietary guidelines no longer list specific food groups, teenage bodybuilders do not have to eat a certain amount of food from each group. Bodybuilders’ diets are usually focused on carbohydrates, protein and fat. Calories are also important to ensure that you are getting enough energy in your diet.
Protein
Protein builds muscles so it is an important nutrient for teenage bodybuilders. However, not all protein is good. Choose lean protein, such as skinless chicken, so you do not get the additional fat. The 2010 Dietary Guidelines recommend that you replace some of your protein with seafood. Beans and legumes also contain natural protein that is low in fat. Adolescent females should consume 44 grams of protein per day. Teenage males need 59 grams of protein per day. Bodybuilders should consume 1 to 1.5 grams of protein per day for each pound of lean body mass, which is body weight minus body fat.
Carbohydrates and Calories
Carbohydrates are the main source of energy and can be either complex or simple. Although bodybuilders use both, complex carbohydrates take longer to digest and should make up the bulk of your diet. Both adolescent females and males should consume 130 carbohydrates per day. Adolescents require more calories than adults. Females aged 14 to 18 need 2,368 calories per day. Males in the same age group need approximately 3,152 calories per day. A bodybuilder will need more calories and carbohydrates depending on how much energy he expends.
Fats
Fats are an important part of a bodybuilder’s diet. However, different types of fat make a major difference. Saturated and trans fat, found in fried foods, fatty meats and whole milk, should be limited in your diet. These types of fat have been linked to heart disease, high cholesterol, diabetes and obesity. Polyunsaturated and monounsaturated fats, also known as healthy fats, should make up the majority of fats in your diet. Fish, soybean, most nuts and some cooking oils contain these types of fat. Adolescent females should consume approximately 12 grams of fat per day, while teenage males need 18 grams of fat.
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