Protein

Protein is a vital nutrient because it helps with repairing cells and producing enzymes, hormones and antibodies.  One gram of protein is equivalent to four calories.  Since protein also helps with the growth and repair of muscles, bones, ligaments and tendons, it is very important for athletes to consume enough protein. However, since protein "increases your body's water need," athletes also need to make a conscious effort to stay hydrated.  Examples of healthy protein sources are almonds, salmon, chicken breast, organic yogurt etc.


Information: http://www.skylinehospital.com/pt/Sports/Articles/Teen_Nutrition/teen_nutrition.htm

Image: http://binbrain.com/blog/tag/vitamins/