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Please Note: Robert Ferguson, CFT is not a Registered Dietitian — Policy Statement
This is only half of the equation to physical fitness. Click here to view the advantages of working with a CPT.
In this example Chris is a 14 year old who weighs 120 pounds
Chris' diet should include the 1 part fat, 2 parts protein, and 3 parts carbohydrates. It is ok to go to a fast food parlor every so often when your metabolism is so high; however it is imperative for him to limit his fast food intake as much as possible. He will be introduced to the positive aspects of low-glycemic carbohydrates, fiber, and whole grains. He should substitute these healthy carbohydrates into his diet and limit the processed potato chips and soft drinks as much as possible. His fat should not come from the trans and saturated fats found at the fast food parlors. They should come from eating fish and using olive oil instead of butter. He should also learn to watch his calories so he understands how to manage his weight for the wrestling team.
I have calculated his daily caloric intake to be 2160 calories. These calories should be spread out over five meals in order to develop his body to become a muscle building machine. He should eat about every three hours noting what his activity level will be so he knows whether or not to consume a high calorie meal or a low calorie meal in preparation.
These recommendations are based on the International Sports Science Association’s (ISSA) approach to nutrition.
Click here to learn about recovery and physiological differences between children and adults.
Last Updated:
February 9, 2007
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