Protein for Active Teens

Proteins are made up of carbon, hydrogen and oxygen. They can provide 4 calories per gram of energy and play a key role in post-exercise recovery and repair. They also provide growth, maintenance and repair of skin, hair nails, bones, muscles, tendons, ligaments, cells, tissues and organs. Proteins are used more in endurance exercises rather then sprints. You can obtain them by foods like low fat milk, poultry, fish, lean red meat, eggs, nuts, beans and lentils and soy products. But, lack of protein can lead to slow muscle growth, reduce in muscle size, lower immunity and weaken the respiratory system and heart. The recommended intake of daily protein for an average diet is about 16%. It has the least amount of intake you should take compared to the intake of daily carbohydrates and fat. (Roxy)

http://kidshealth.org/teen/food_fitness/sports/eatnrun.html
http://www.youngwomenshealth.org/protein.html