Vitamins + Minerals
Calcium helps build the strong bones that athletes depend on, and iron carries oxygen to muscles. Most teens don't get enough of these minerals, and that's especially true of teen athletes because their needs may be even higher than those of other teens.
Calcium
Calcium is a MUST for protecting against stress fractures or bone breaks.
Calcium can be found in dairy foods, such as low-fat milk, yogurt, and cheese.
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*It is important to choose low-fat as often as possible!
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Teen athletes should try to eat 2-3 cups of calcium rich foods a day.
Iron
Iron is IMPORTANT for muscle building, healing, and overall health. Less Iron = More Soreness.
To get the iron you need, eat lean (not much fat) meat, fish, and poultry; green, leafy vegetables; and iron-fortified cereals.
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Females need MORE iron than males. It is recommended 10 mg for males and 15mg for females each day.
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Other
In addition to calcium and iron, you need a whole bunch of other vitamins and minerals that do everything from help you access energy to keep you from getting sick.
Eating a balanced diet, including lots of different fruits and veggies, should provide the vitamins and minerals needed for good health and sports performance.