Plate-by-Plate Approach
The Plate-by-Plate Approach is an approach to meal planning that is based on eating 3 meals and 3 snacks per day. Meals should roughly fill up a 10-inch dinner plate using the following image as a guide. But, most importantly, eating regularly and adequately is key. Do not let the details take away from this key point!
Carbohydrates include starchy foods, sweets/sugary foods, fruits, and veggies (to some extent). Carbohydrates give your brain and body energy (i.e. glucose) to perform. These should make up the bulk of your diet (I.e. half of your plate), especially during your season.
Proteins include meat, poultry, fish, dairy products, eggs, and plant-based sources such as beans, lentils, nuts, and tofu. Proteins help your muscles repair and recover after training and practice. Proper recovery allows your to perform at a higher level the next time. Protein should make up roughly 1/4-1/3 of your plate.
Fats include visible fats like butter, oils, and spreads, as well as invisible fats that are found in foods like nuts/nut butters, seeds, avocados, and some meat/dairy products. Fats do not directly affect performance, but are critical to hormone and bone health. For instance, vitamins D and K, which are important for bone formation, are only absorbed via fat. Not to mention, vitamin D is made up of fat/cholesterol.
Fruits and vegetables give you some carbohydrates, but largely provide a variety of vitamins, minerals, fiber, and antioxidants. Try to have some with your meals if it makes sense. They help support your immune system, nourish your gut microbiome, and add fun flavor/texture to meals. They should make up roughly 1/4-1/3 of your plate.
Dairy, or dairy substitute, is essential for teen athletes because it is a rich source of calcium, vitamin D (if fortified), as well as all three macronutrients (carb, protein, and fat). Having a source at each meal ensures your are meeting your calcium needs.
RED-S Definition and Symptoms
RED-S stands for relative energy deficiency in sport. It is a mouthful used to describe a cluster of symptoms that can occur if you are not eating enough to support your growth, function, and activity.
Potential Symptoms Include:
- Fatigue
- Weight loss
- GI Symptoms (stomach cramping, diarrhea, constipation, early satiety)
- Irregular or loss of menstrual cycle
- Bone loss
- Stress fractures
- Frequent injuries
- Cold intolerance
- Slow heart rate (not to be confused with lower RHR that is typical of athletes; this low heart rate does not remain low after walking across a room)
- Low blood pressure
- Anxiety or depression
- Trouble concentratiing
- Trouble sleeping
- Frequent illness
- Slowed or delayed growth; failure to thrive or reach expected height
Growth Patterns
Bodies come in different shapes and sizes. Weight loss in adolescence is a concern regardless of your “starting” weight. Food restriction and weight loss are a potential sign of RED-S and can be a sign or a trigger for an eating disorder. If you have concerns, check in with your doctor to be sure your growth is tracking on your growth chart. These aren’t perfect, but a good guideline for what to expect with your growth. Bodies change during adolescence and all throughout adulthood. That is normal!
Eating before/during/after practice/games/performances
As a teen athlete, sometimes it can be hard to eat everything your body needs. Adequate fueling before, during, and after practice/games can help prevent or minimize the effects of RED-S.
Choose a carb-rich snack before practice, such as a banana, pretzels, crackers, dried fruit, fruit snacks, or regular sports drinks (the kinds with sugar! Sugar is a carbohydrate and goes right to fueling your muscles/brain during practice).
During practice, drink water or regular sports drinks.
Choose a combination of carbs/protein after practice, such as chocolate milk, fruit/yogurt, or PB&J sandwich. Ideally, you will have a meal within 1-2 hours.
Following the plate-by-plate approach, described above, and making half of your plate starchy foods will help make sure your muscles are stored up with glycogen to support practice and performance.
Support Healthy Bones!
Bone mass peaks by mid-to-late adolescence. At this time, your bones are ACTIVE – constantly building up to their peak density that you will maintain for the rest of your life. Adequate calories are critical to support appropriate growth and development of bones. Calcium and vitamin D are important – but not that meaningful if you are not eating enough overall! Low bone mass, or bone density, can increase your risk for stress fractures now and compression fractures later in life. Compression fractures contribute to hunchback.