A diet for healthy athletic teens

Question
im 15 and trying to gain muscle weight for football,
is it healthy to eat a high carb/protein diet?
do u know if it would be more beneficial to for me to gain weight by eating a normal balanced diet, or sticking with a high carb/protein diet?

Answer
Nathan,

Overall, the recommended intakes are:

- 55 to 58 percent of calories coming from carbohydrate
- 12 to 15 percent from protein
- 25 to 30 percent from fat

An increase in the intensity of an exercise will increase the contribution of carbohydrate to the energy pool. It is recommended that carbohydrate intake should be from 6 to 10 g/kg body weight per day.

Protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g/kg body weight per day.

Fat intake should not be restricted, because there is no performance benefit in consuming a diet with less than 15% of energy from fat, compared with 20  to 25 percent of energy from fat.

Details can be found below:

Nutrition and athletic performance
http://atkinszone.com/exercise/2008/06/exercise-athletic-performance-and.html

Advice for Teens: Eat Healthily!
http://atkinszone.com/teens/2008/08/eat-healthily.html

Exercise and nutrition for active adults
http://atkinszone.com/exercise/2008/06/exercise-and-nutrition-for-active.html  

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