Nutrition Advice For Teen Athlete With Set Schedule
Thanks for reading!
My son (15 yo, 5'8" 190lbs - broad shouldered kid with size 13 feet!) is seeking advice about what to eat and when for optimum performance while loosing weight (he wants to get to 175 lbs). He is a high school student and is on the swim team. Their practices are everyday at 4 pm. He also does some weight training in the evening if I have the time to take him to the gym. His schedule and diet are all self driven... this is an athletic and motivated kid. He is his own bio-hacker trying to figure out what to do next.
His schedule: Leaves for school at 6:30 am, school until 3. Stays there doing homework until practice at 4. Comes home by 6 pm. Shower, dinner, homework/relax. Bed by 10 pm. He clips along at a pretty good pace but is enjoying it.
His fuel: He makes a fatty tea in the morning with tea and 1 tbsp coconut oil which he drinks throughout his morning. He LOVES this since starting it about a month ago. His feedback has been that he feels energized and is not hungry at all. He is slowly increasing the amount of coconut oil as his body gets used to it (initial disaster pants). He eats an apple at lunch time. He doesn't eat anything else until dinner. He claims he isn't hungry, but he's starting to warm up to the idea that adding the right fuel at some point before his 4 pm practice (basically swimming laps for 90 min) would be beneficial. He also is doing cross-fit type stuff during his PE (everyday, but not sure when this happens. I think right after his lunch hour). His dinner is a lot of veggies and meat, plus carbs (potatoes, rice, or pasta... Not gluten free). He eats almost no processed food.
I'm thinking to get some protein in him but when? Also needs to be a form that he can carry with him all day since he isn't home mid-day. Also, he is allergic to nuts!
THANKS SO MUCH!