I often hear teenagers and families asking about protein to help build muscle.
Damaged muscles occur during exercise, and protein is an essential muscle component that can help with repair and rebuilding.
Every day, athletic teens need 1.2-1.5 grams per kilogram of weight.
Lower amount is for endurance athletes, while strength athletes need the higher amount.
Getting protein at every meal is important, but there is one time where intake is absolutely vital
30 for 30: 30 grams within 30 minutes after exercise
Whole food sources are the best
Best sources are whole foods which have collateral benefits of other vitamins and minerals.
Chocolate milk provides adequate fluids and solid amounts of whey protein and also leucine for muscle recovery.
It also has scientifically supported ratios of carbohydrate to protein that enhance absorption.
The calcium and vitamin D found in chocolate milk are important for bone health.
Indoor sport athletes with limited sun exposure can benefit from the extra vitamin D in chocolate milk.
Use almond, rice or soy-based chocolate milk for those who don’t tolerate or are allergic to cow’s milk.
There usually isn’t much objection to the sweet taste.
Can’t go wrong with peanut butter and Greek yogurt in helping muscle recovery.
Greek yogurt has calcium and also probiotics that are important for food absorption and a healthy immune system.
Other good food sources include meat, poultry, eggs and fish (which also have iron and some natural creatine muscle energy sources)
Some non-meat choices can include soy, beans, trail mix, tofu and cruciferous vegetables.
Most of these sources are inexpensive and easy to bring for quick post-activity meals or for healthy snacks throughout the day.
How About Powders or Supplements?
Understand that powders and supplements are generally not recommended because the usual American diet supplies generous protein.
Extra protein gets removed from the body by the kidneys, meaning that many powders and supplements end up making your urine more expensive.
Missing out on supplements also meant you miss out on the extra cost and potentially contamination with illegal or dangerous additives.
Best to not substitute powders or supplements for regular whole food meals and snacks.
