Key Takeaways:

 

• From ages 16-18, both male and female athletes are still in a stage of growth and development. 
  • In general, male athletes between 16-18 years old typically require more calories, protein, and carbohydrates compared to their female counterparts due to their higher muscle mass and overall size.
• As athletes transition into young adulthood (ages 19-22), their nutrition needs may evolve based on factors such as increased training intensity, competition levels, and changes in body composition.
  • Male athletes in this age group often require higher levels of protein to support muscle maintenance and recovery, as well as increased amounts of carbohydrates to fuel intense workouts.
  • Female athletes between the ages of 19-22 should continue to focus on maintaining adequate levels of iron and calcium, while also paying attention to their overall calorie intake to support their energy needs.

 

 

Male and female athletes have different nutritional requirements based on several factors including age, sex, and activity level.  As athletes progress through their teenage years into young adulthood, these needs may change as their bodies continue to grow and develop [1].  In this blog, we will explore the nutritional needs of male and female athletes ages 16-18 and 19-22 and discuss how they can optimize their diet to support athletic performance.

 

Ages 16-18

 

From ages 16-18, both male and female athletes are still in a stage of growth and development.  It is crucial for them to consume a balanced diet to obtain the necessary nutrients to support this growth, while also fueling their athletic endeavors.   Recommendations for the general population suggest that calories from carbohydrates should contribute 45-65% of total intake, while protein should contribute between 10-30% (until age 18, after which the recommendation is 10-35%) [2, 3].  It is important to note that an athlete’s macronutrient needs may be at the higher end of these ranges, considering their roles in exercise and recovery.  Specifically, muscles require protein for repair and hypertrophy, while carbohydrates serve as the body’s main source of energy during high intensity activity [3].  Fats, which should contribute 25-35% of total calories for adolescents through age 18 [2], provide more calories per gram than carbohydrates and protein1; this high energy density allows adolescents to meet their energy needs without consuming large quantities of food, which can be challenging and physically uncomfortable during periods of rapid growth.  Additionally, fats are involved in hormone production, cell membrane structure, absorption of fat-soluble vitamins, and proper brain development and function [3].  In general, male athletes between 16-18 years old typically require more calories, protein, and carbohydrates compared to their female counterparts due to their higher muscle mass and overall size [1].

 

In terms of micronutrients, both male and female athletes should focus on getting an adequate intake of vitamins and minerals to support their overall health and performance.  Calcium and vitamin D are essential in maintaining bone density [3], especially for young athletes who are still growing.  Iron is another key nutrient, as the body needs it for oxygen transport in the blood; sweat and intense exercise can deplete our bodies’ stores.  Female athletes, in particular, may be at higher risk for iron deficiency due to factors such as menstruation and lower intake of iron-rich foods [4].  Including foods such as lean beef, poultry, fish, beans, and fortified cereals can help prevent iron deficiency and support energy levels and overall performance in sports [4].

  

Ages 19-22

 

As athletes transition into young adulthood (ages 19-22), their nutrition needs may evolve based on factors such as increased training intensity, competition levels, and changes in body composition.  Male athletes in this age group often require higher levels of protein to support muscle maintenance and recovery [5], as well as increased amounts of carbohydrates to fuel intense workouts [5].   Female athletes between the ages of 19-22 should continue to focus on maintaining adequate levels of iron and calcium, while also paying attention to their overall calorie intake to support their energy needs [5].  As previously mentioned, the acceptable macronutrient distribution ranges (AMDRs) differ slightly after age 18 for protein and fats; carbohydrate intake should still provide 45-65% of total calories [2]. Finally, proper hydration is crucial for all athletes, especially with high levels of exertion.  Prioritizing adequate fluid intake before, during, and after activity can help support their athletic performance and recovery [4]. 

 

The Bottom Line

 

Athletes, regardless of gender, require a higher intake of calories compared to the general population to fuel and support optimal performance, whether it be from intense training sessions, rigorous competitions, or continuous physical activity.  Therefore, they must focus on adequacy and variety, consuming a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats.  These foods provide essential nutrients, such as carbohydrates for energy, protein for muscle repair and growth, vitamins and minerals for overall health, and fats for hormone production and cell health [3].  A registered dietitian (RD or RDN) can offer guidance on proper portion sizes, meal timing, and hydration strategies to optimize performance and recovery, providing a plan that aligns with athletes’ individual needs and goals.  They can also address any specific dietary restrictions or food preferences that athletes may have, ensuring their nutrition meets their metabolic demands. 

 

Action Points to Improve:

 

• Identify which of the four categories you find yourself in (16-18 Male, 16-18 Female, 19-22 Male, 19-22 Female)
• 16-18 Male athlete should be eating more than their female counterparts. Use your Daily Macronutrient Calculator to find out what you should eat.
• 16-18 Female athletes may be at higher risk for iron deficiency so they should consider eating foods such as lean beef, poultry, fish, beans, and fortified cereals which can help prevent iron deficiency and support energy levels and overall performance in sports.
• 19-22 Male athletes should increase their protein and carb intake.
• 19-22 Female athletes should continue to focus on maintaining adequate levels of iron and calcium, while also paying attention to their overall calorie intake to support their energy needs.

 

 

References

1. Hannon MP, Close GL, Morton JP. Energy and Macronutrient Considerations for Young Athletes. Strength & Conditioning Journal. 2020;Publish Ahead of Print. doi:https://doi.org/10.1519/ssc.0000000000000570
2. Office of Disease Prevention and Health Promotion. Table E3.1.A4. Nutritional Goals for Each Age/Sex Group Used in Assessing Adequacy of USDA Food Patterns at Various Calorie Levels.; 2015. Accessed July 7, 2024. https://health.gov/sites/default/files/2019-09/Appendix-E3-1-Table-A4.pdf
3. Purcell LK. Sport Nutrition for Young Athletes. Paediatrics & Child Health. 2013;18(4):200-205. doi:https://doi.org/10.1093/pch/18.4.200 
4. Hecht C, Bank N, Cook B, Mistovich RJ. Nutritional Recommendations for the Young Athlete: Current Concept Review. Journal of the Pediatric Orthopaedic Society of North America. 2023;5(1). doi:https://doi.org/10.55275/JPOSNA-2023-599
5. Adam Tawfiq Amawi, Walaa Jumah Al-Kasasbeh, Jaradat M, et al. Athletes’ Nutritional demands: a Narrative Review of Nutritional Requirements. Frontiers in Nutrition. 2024;10. doi:https://doi.org/10.3389/fnut.2023.1331854