Protein for Kids and Athletes
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By Stephanie Wills
Why would kids and athletes be combined in an article on protein you may wonder? Well because protein provides the building blocks for cells, it is especially important to eat enough protein during periods of rapid growth. Both kids and athletes fall into this category and thus require their protein sources to be of the highest quality and bioavailability to keep up with their physical demands. 

kidsproteinProtein not only helps your muscles grow, it also is essential for the development of the endocrine, skeletal, and immune systems as well as for healthy brain function and damaged tissue repair. Protein helps stabilise blood sugar, maintain energy levels, reduce hyperactivity and eliminates sugar cravings – great news for parents! For athletes it increases strength, reduces recovery time and improves athletic performance. 

Although a broad category of foods fall under ‘protein sources’, it is extremely important for children and athletes to eat only the most natural and nutritious forms. While meat and dairy is the obvious choice, it is extremely important to select only free-range and/or organic. The extra cost is worth it when you realise that most conventional meats are full of artificial hormones, additives and preservatives! When it comes to fish choose the least toxic sources; sardines, herring, wild salmon and mackerel.

rawnutsProtein is also found abundantly in vegetarian sources such as grains, nuts, vegetables and legumes. This is great news for those individuals that struggle to digest animal products and/or have food sensitivities/ allergies (especially with dairy). Athletes also, don’t need to consume plates of meat or litres of protein shakes, as a balanced diet that includes a variety of vegetarian protein sources will adequately supply all the essential amino acids. Great sources include; spirulina, quinoa, chickpeas, lentils, almonds, pine nuts and chia seeds.

If you do struggle to find time to prepare proper meals (especially in the morning) source a high-quality whey or vegetable-based protein powder with a balanced amino acid profile. Simply blend a scoop together with a banana and your favourite fruit for a nutritious and energising start to your day. 

Note: Always check with a specialist as to how much protein you require each day, as everyone is different!