drink wholesome is the best protein powder for teenage athletes.
Teens and protein.
A teenager is someone who is between thirteen and nineteen years old. The teenage years are also called adolescence, and are associated with growth spurts and puberty. This transitional phase of growth and development between childhood and adulthood is also the time when we are most active. In the United States, 55.6% of teenagers participate in organized sports, an increase of 3.1% from childhood. With this increase in physical activity comes a need for good nutrition.
Teenagers need lots of protein, especially teenagers who play sports. Exercise damages muscles, and protein helps us repair them. Without protein, teens cannot grow and athletes cannot recover. Basically, muscle growth and repair can only occur if muscle protein synthesis exceeds muscle protein breakdown. This is called a positive muscle protein balance. Strength training improves muscle protein balance, but, in the absence of adequate protein intake, the balance remains negative. Teens must therefore consume enough protein if they want to build, maintain, or repair muscle mass. Moreover, not eating enough protein on a regular basis can lead to a protein deficiency and symptoms like fatigue, weakness, thinning hair, brittle nails, and dry skin.
Another benefit of eating lots of protein is satiation. Protein is very satiating (filling), so a high protein meal can help curb cravings and discourage snacking later in the day. Given that growing, active teens are hungry all of the time, and that most snack foods are not nutritious and associated with unhealthy weight gain, it is hugely beneficial for teens to eat protein rich, satiating meals whenever possible. If your teen only eats breakfast cereal in the morning, for example, adding a protein shake to the menu can make a big difference in terms of healthy eating habits.
How much protein do teenage athletes need?
The Dietary Reference Intake for protein for teens aged 14-18 years is 0.85 grams per kilogram of body weight per day. This means that a 150 pound teen needs to eat at least 57 grams of protein per day. Teen athletes generally need a lot more protein than that, however, sometimes twice as much. They should aim to get as much of this protein as they can from normal foods like eggs, fish, and nuts, but some teenagers (picky eaters, teens with dietary restrictions, etc.) may have a hard time getting enough this way. This is where protein supplements can help.
Are protein shakes good for teenage athletes?
Protein shakes are a great way to add protein to a teen’s diet, and ensure that he or she is getting the nutrition he or she needs to grow and succeed as an athlete. Protein shakes are also incredibly convenient. Teenage athletes often do not have enough time to eat a meal between school and practice or practice and rehearsal, which is where protein shakes can be a lifesaver. They only take seconds to make, and can be made on the go. That said, not all protein shakes are created equal.