How Much Protein Do My Athlete Kids Need?

How Much Protein Do My Athlete Kids Need?

Most athletic teenagers are attracted to consuming whey protein to bulk up and enhance their physique. If you're their parent, it's understandable to worry about the possible health effects of whey protein on teens.

However, you have to understand that because your kid is more active than most teenagers, they need more protein than non-active teenagers consume. It's a good thing that Truly Grass Fed protein supplements exist with all the fats and carbs filtered out, leaving your young athlete with only pure grass-fed protein.

Find out exactly how much protein young athletes need and the benefits they can get from consuming whey protein.

Earth Fed Muscle Grass-Fed CaCow Chocolate Whey

 

How Can Kids Gain Muscle?

Aside from consistent exercise, kids who consume protein-rich foods gain muscles. High-quality protein can be found in foods like chicken, beef, soy milk, yogurt, milk, cheese, beans, spinach, and nuts (more in the next section). 

However, we understand that your kids might be "picky" at this age, and making them eat spinach and beans might not be the best idea. If you think your child's protein intake is insufficient, you can add grass-fed protein supplements to their diet. 

Take note that not all protein supplements are created equal, so you must pay attention to what the supplements you're giving your child consist of. One good protein supplement your young athlete might enjoy is Truly Grass Fed's Ca-Cow: Chocolate Grassfed Protein. 

It has no transfat, no sugar, and over 25g of protein which means your future olympian would not be consuming additives or sugar ‚Äď 1 serving of this whey supplement daily can aid your child's muscle growth.

Like anything else, it would be best to consult a medical professional before introducing something new to your kid's diet, just to be safe.

photo of young athlete playing tennis

What Foods Build Muscle In Kids?

Here are some protein-rich foods you can integrate into your kid's diet to help them build muscles:

1. Pulses and Legumes

Black beans, lentils, soybeans, and peas are some of the low-fat sources of protein. They are also rich and fiber and other essential minerals that can help improve your child's overall health. 

2. Dairy

Dairy isn't just a rich source of calcium (which helps keep the bones strong) but can also aid in your young athlete's muscle building. Aside from that, dairy products like non-fat Greek yogurt can also aid in weight loss. 

photo of nuts, yogurt

3. Seeds and Nuts

Fish isn't the only source of Omega-3, as nuts like walnut and flaxseeds have been found to contain this essential fatty acid. Since the body cannot produce this on its own, consuming Omega-3-rich foods is essential as it helps reduce muscle soreness and aid in muscle gain.

4. Meat and Seafood

As we all know, meat is one of the foods that are very rich in protein. To be more specific, lean red meat (lean beef) is highly recommended since it contains a significant amount of protein and creatine, which can help give a continuous supply of working energy to the muscles and enhance post-exercise recovery. 

Can your kids still have dessert? Of course! If you're looking for a healthy and protein-rich dessert option your kids would love, you can try out this Strawberry Mini Muffins recipe!

How Much Protein Should A Young Athlete Have?

Protein is essential for muscle building and tissue repair. However, you can't just give your child enormous amounts of protein since their need varies at the different stages of their development. 

The EAR (Estimated Average Requirement) for children and teens is as follows:

  • 4 - 13 years: 0.76 g per kg of bodyweight
  • 14 - 18 years (boys): 0.73 g per kg of bodyweight
  • 14 - 18 years (girls): 0.71 g per kg of bodyweight

This means that if your 15-year-old boy weighs 56 kg, they should consume at least 39 g of protein daily - and this is the normal recommended intake. As we mentioned, active kids might need more protein to help them build and repair muscles. 

So, aside from eating protein-rich foods, it would help if they also consume naturally-sourced protein supplements. This is especially helpful if your child is a vegetarian or if they are a picky eater.

Is Whey Protein OK For Teenagers?

Yes! Your teenager consuming whey protein isn't something you should be worried about. But you should be careful about the kind of protein they are consuming. There are many commercially packed supplements on the market today, and you shouldn't just let your kid jump on the bandwagon without checking what these supplements contain.

We recommend going for a naturally-sourced protein supplement because the carbs and fat have been filtered out, so you can be assured that your young athlete is only consuming pure grass-fed protein. 

As a parent, we know you are meticulous about what your kids consume. Remember that the quality of your child's supplements is something you shouldn't skimp on, so always go for Truly Grass-Fed protein supplementsfor safety and maximum benefits.

photo of young athlete playing baseball

Benefits of Whey Protein for Teenagers

1. Helps build muscle mass

Whey protein helps your budding olympian build muscles. However, this must still be combined with a well-balanced meal and of course, continuous training and exercise. 

After all, that's what a supplement is for - to correct nutritional deficiencies and help maintain an adequate intake of certain nutrients, not to replace their diet or "magically" grow some muscles.

2. Improves memory

That's right, it not only helps build muscles but improves mental capacity and memory too! Your kid won't only be a champion in sports but excel in their classes too!

3. Reduce stress and anxiety

Who would've thought that whey protein can improve not only your muscles and memory but help reduce stress and anxiety too? As we all know, being a teenager means having raging hormones that can bring about "mixed feelings".

Your child might be facing too much pressure and want to do well in their next competition or is struggling between academics and extracurricular activities. A truly grass fed whey protein supplement can help calm their mind and provide relief from stress and anxiety, all while helping them build and repair muscles. 

Get That Pro-TEEN!

With tons of benefits your budding athlete can get from Truly Grass-Fed whey protein supplements, there's no reason not to try them! From helping them build and repair muscles to improving their memory and aiding in the reduction of stress and anxiety, a naturally-sourced whey protein would boost your child's overall health and athletic performance.

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