Ask

Happy Tummy Expert

1 year ago

Dear Rajesh tevar, 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 haemoglobin production.

The reference weight and height for a 19-year-old male is 52.7-64.1kg and 164.8-177.8cm respectively

Reference weight and height for a 19-year-old female is 48.1-59.5kg and 155.3-166.9cm respectively

Gaining muscle mass requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance.

Some of the nutrients that support healthy muscles and bone include protein, calcium, vitamin D, magnesium etc. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, soybean, nuts, etc. Include these foods in your daily balanced diet.

A high protein diet is recommended for muscle gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

A balanced diet is 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.

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.
• Avoid 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.

Kabaddi or the game of the masses as it is rightly called is an extremely physically demanding sport. It involves a great deal of muscular co-ordination, agility, quick responses, decision-making skills, presence of mind and breath-holding capacity. Which therefore increases the nutritional demands.

Here are a few tips to be considered

• Carbohydrates play a crucial role in enabling fuel for training, considering the key source of fuel during play is the stored muscle glycogen. Carbohydrates are equally ensuring constant supply of glucose to the brain which is important for quick responses and decision-making-tactical skills. exercise sources of carbohydrates are whole wheat, millets, multigrain, wheat bran, oats etc.
• Low fat and moderate protein should be consumed to reduce gastric disturbances
• Some of the food options include oatmeal, whole grains, fruits such as banana, apple etc coupled with dry fruits.
• Protein is important along with good quality carbohydrates to build muscle mass and enhance recovery. In-conjunction with the right training, it is essential to build strength, power, explosiveness. The key protein sources to include are non-vegetarian sources such as red-meat, lean-meat including chicken and fish, eggs, dairy sources including milk, curd, paneer, soy and dals/pulses. Most non-vegetarian sources are also natural sources of creatine which is crucial for lean body mass gains as well strength and explosiveness.
• 20-30% of total energy consumed per day should come from a variety of good quality fats. These include fish sources like mackerel, salmon which are key sources of omega-3 essential as an anti-inflammatory for faster recovery coupled with nuts such as almonds, walnuts, flax seeds etc.
• It is important to take care of calcium and vitamin D requirements for bone health, maintain Bone mineral density. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D, exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.
• Fruits, vegetables, nuts are excellent sources of anti-oxidants such as Vitamins A, C, E, Zinc, Selenium which help in reducing post training soreness and help with faster recovery between back-to-back sessions. Colorful fruits and veggies for Vitamin A; Amla, Oranges, Capsicum, Drumsticks etc. for Vitamin C, Nuts and seeds for Vitamin E, Zinc & Selenium should make a part of one’s diet.
• It is very important to be well hydrated

Do contact your fitness expert or coach  to discuss your protein needs as per your exercise routine. It is recommended to practice regular workouts and exercise under professional guidance.

For a customised and personalised meal plan for specific conditions and needs, please contact your Registered dietitian or your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

0 Reply