Encourage the use of snacks throughout the day to supply extra calories for the active child. Consume adequate fluids. Adolescents need to drink eight to 13 ounces of cool water 30 minutes before exercise, three to eight ounces every 10 to 15 minutes during exercise and enough fluids to replace lost water weight following exercise. Consume adequate calcium and iron. Sources include lean red meats, raisins, enriched cereals, green leafy vegetables and low-fat dairy products.
Complex carbohydrates provide needed body fuel.
They are the primary source of energy for muscle functioning, and they also increase stamina. By consuming complex carbohydrates, you increase the amount of glycogen, the main source of energy, stored in the liver and muscles. Research shows that large amounts of stored glycogen can delay the onset of exhaustion during physical activity and can improve performance. Adults also need to consume adequate fluids. Avoid alcoholic and carbonated beverages because they can increase the amount of fluid loss.