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1 year ago

Dear Shrinivas, Thank you for the question

Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased hemoglobin production.

Reference range for ideal body weight for 14-year-old male can be considered as 41.4-54.6kg with 154.2-171.8 cm height.

Make sure your kid consumes a balanced diet,  one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

Estimated average requirement for a 14yr old male is recommended as 2860kcal/d and the RDA (Recommended Daily Allowance) for protein requirement is 45g/d for boys.

Here are a few general Dietary guidelines to be considered for adolescent nutrition.

• Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts
• Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Consume minimum 4 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Food should be colourful and attractive.
• Limit intake of empty calories from foods such as carbonated beverages.
• Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc
• Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.
• Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods.
• Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.
• Have your last meal at least 2-3 hours before Bed time.
• It is necessary to engage in physical activity particularly outdoor games. Physical activity regulates appetite. Engage in at least 60 minutes of moderate physical activity throughout the week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

Cricketers need to stay fueled and hydrated throughout the game.  Ideally, a meal which is based on carbohydrate and includes some protein, fibre, vitamins, minerals and small amounts of fat should be consumed before a cricket match.  Good choices include cereal, yoghurt, sandwiches and fruit.

Here are few nutrition guidelines to be considered for cricket training.  

• During and after intense training sessions or matches, additional carbohydrate rich foods and drinks can be helpful to provide additional fuel and help with recovery. 
• Sports drinks may be helpful during long matches, particularly in hot conditions when sweat and fluid losses are likely to be high.
• Including protein in all meals and most snacks will help to meet the protein needs.
• This includes lean meats, fish, chicken, eggs, pulses (e.g. chickpeas, kidney beans, lentils, and baked beans), nuts and dairy products. With strength and endurance training being required for cricket, players should aim to include protein along with carbohydrate post training to maximise recovery. Suitable snacks include milk or yoghurt-based smoothie, or tuna with rice crackers etc.
• For all players it is important to include some healthy fats each day such as avocado, nuts, seeds, oily fish and vegetable oils. The amount of these fats that are needed will depend on an individual’s weight goals and energy requirements (i.e. how many calories/kJ they need each day).
• Aim to include fruits and vegetables at most meals and snacks as they are essential for good health and performance. Fruit and vegetables are full of vitamins, minerals, antioxidants and fibre.
• Fluid needs depend on position, playing style and weather conditions. Monitoring individual fluid losses is important as even relatively small fluid losses (~2% body weight) can negatively impact bowling accuracy, sprint speed, concentration and the body’s ability to cool itself.
• Training is the best time to establish good hydration habits and monitor changes in day-to-day fluid losses under different conditions.

Here are few guidelines that can be considered for nutrition management for competition period.

Before Competition:

When fuelling for a match eat enough food to feel comfortable (but not overfull) – experiment with a variety of foods in training. A larger meal 2-4 hours prior to playing will allow time for digestion. Top up fuel stores 1-2 hours before the start with a carb rich snack (e.g. simple sandwich, muesli bar, fruit). Snacks should be low in fat as fat slows digestion and can lead to stomach upsets on the field. Carb rich fluids such as smoothies or liquid meals can be good if the cricketer is prone to stomach upset from eating solid food before a game.

During competition:

As cricket matches are often played in extreme conditions, replacing fluid losses and at breaks is of priority. In addition, carbohydrate can enhance performance during matches by stimulating the brain to maintain motivation and delay the onset of central fatigue.

Sports drinks can provide a convenient and compact source of fuel (carbohydrate) and fluid during intense matches or if eating is uncomfortable for the player.

Include small easily digested snacks every 1-3 hours while waiting to bat. If not batting for a while a more substantial snack can be eaten. Carb rich snacks will keep blood glucose levels topped up. Snacks should be low in fat to help easy to digestion. Avoid high fat pastries, tarts, slices and cakes that are common at breaks as these can cause gut upset. Some suitable snack choices include:

• Dairy based smoothies or Flavoured milk
• Yoghurt
• Fruit fresh or tinned fruit in natural juice
• Sandwiches with lean meat or spread
• Fruit muffins or crumpets with jam/honey
• Sushi rolls
• Grainy crackers + vegemite and cheese

During recovery

Postgame meals should focus on carbohydrate (fuel), protein (for muscle repair), fluids and electrolytes (to replace sweat losses) and coloured vegetables (antioxidants). A recovery meal or snack should be consumed soon after a game, especially if matches are played over multiple days. Suitable options include: Wholegrain, Multigrain, lean meat and salad sandwich/wrap etc

Please contact your fitness expert, coach, and health care professional on further guidance for healthy and sustainable weight loss and management for your needs.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

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