Macronutrients are the things your body needs in large quantities (protein, carbohydrate, and fat). Each one plays an important role in growth and development. The total amount of proteins, carbs, and fats you eat in a day is what determines your total calorie intake – each gram of protein and carbohydrate contains 4 calories of energy, and each gram of fat contains 9 calories. 

When it comes to your total daily calorie intake, the general recommendations from the USDA suggest that females between the ages of 14-18 need anywhere from 1800-2400 calories per day and males between the ages of 14-18 need anywhere from 2300-3000. These ranges are wide because a lot of things play a part in what your body needs, like age, activity level, and growth rate.

Now that you have calculated a general calorie target, let’s dive into each macronutrient, why they’re important, and how much they should contribute to your daily calorie amount…

PROTEIN

Protein promotes lean muscle growth, increases feelings of satiety and fullness, and makes a significant contribution to the thermic effect of food (this is the increase in metabolic rate that occurs after eating). In general, youth athletes should consume anywhere between 10-30% of their total daily calories from protein.

Examples of proteins are:

Ground beef

Ground turkey

Chicken breast

Chicken thighs

Eggs

Egg whites

Bacon

Pork

Fish/shrimp

Deli meat

Greek yogurt 

Cottage cheese

Canned tuna/salmon

Beef jerky

Protein bars

CARBOHYDRATES 

Carbhohydrates (also known carbs) are the main fuel source for physical activity and give us easy energy to move, lift, run, and jump. They are broken down quickly and absorbed into your bloodstream for immediate use or storage within your body. Fruits and vegetables are carbohydrates. So are breads, cereals, and pasta. We describe fruits and vegetables as “nutrient-dense” carb sources. Cereals, breads, and pasta are called “calorie-dense” or sometimes “starchy” carb sources. It’s important to include a variety of carb sources to not only make sure you have energy throughout the day but to also ensure you are getting the recommended amount of vitamins and minerals your body needs to grow and develop. In general, youth athletes should consume anywhere between 45-65% of their total daily calories from carbs.

Examples of these different types of carbs are:

Fruits	Veggies	Starchy carbs
StrawberriesRaspberriesBlueberriesBlackberriesApplesBananasPearsGrapesMelons	BeetsSalad greensGreen beansPeppersBroccoliCauliflowerCucumbersMushroomsCarrotsOnionsYellow squashZucchini	Sweet potatoButternut squashWhite/yellow/ red potatoesRiceQuinoaBreadPastaPancake/waffle mixOatmealCerealCrackersBagelsTortillasPopcorn

FATS

Dietary fats increase satiety, flavor, and palatability of food and can also be used for energy. We need fats in our diet in order to provide our bodies with essential fatty acids that it cannot make itself. In general, youth athletes should consume anywhere between 25-35% of their total daily calories from fat.

Examples of fats are:

Avocado

Cheese

Butter

Peanut/ almond/nut butter

Coconut 

Olive oil

Avocado oil

Nuts + seeds

Try to include a combination of the three with every meal or snack you eat. You’ll reap the benefits of feeling full and satisfied from protein, having lots of fuel for training from carbohydrates, and increased tastiness from fats.

REFERENCES

“Sport Nutrition for Young Athletes”