Every cell, tissue, and organ in the human body contains protein. Therefore, protein is a vital part of the diet. Those who push their bodies to extremes, such as young athletes, need extra protein to ensure good health and optimal sporting performance.
Without enough protein, various bodily processes can be affected. This, in turn, can affect performance both in training and on the field.
With this in mind, what are five great protein sources, and why is protein so important for youth athletes?
How Do Athletes Benefit From Protein?
We all benefit from protein as it is involved in various bodily processes. Our hair, skin, cells, organs, and muscles are all constructed from the protein we eat. Even antibodies, hormones, and enzymes require protein to be created.
Protein is a micronutrient made from amino acids, some of which are manufactured by the body. However, there are nine that can only be obtained through diet, and these are essential amino acids. Young athletes should include a variety of animal and plant-based proteins in their diets to ensure they are getting all the amino acids and proteins needed to aid recovery and build new muscle tissue.
One of the biggest benefits of protein for young athletes is that it helps the body adapt to training and intense periods of activity. It also speeds up the recovery process after each session. Protein also helps keep athletes feeling fuller for longer, and this can prevent weight gain by controlling appetite.
5 High Protein Sources to Add to Meals
Eggs
Eggs are a versatile protein source that youth athletes can enjoy as part of their meals or snacks. One large egg contains around six grams of protein, making it an excellent choice for young athletes looking to meet their protein needs.
Eggs can be scrambled, poached, fried, or boiled in minutes, making for a perfect breakfast that also gives the body a protein boost to meet the challenges of the day ahead.
Scrambled eggs with some wholegrain bread supply the body with protein and complex carbs, which are also an energy source. Egg sandwiches do the same and are a filling snack that can be enjoyed at lunchtime or between training or competition periods.
Chicken
Chicken is a lean protein source; a 3-ounce serving of chicken breast provides approximately 26 grams of protein. It can be grilled in minutes and eaten with salads or vegetables, making it a healthy lunch, snack, or dinner.
Greek Yogurt
Greek yogurt is a high-protein dairy option that can be included in meals or snacks. A 6-ounce serving contains around 15 grams of protein.
Greek yogurt can be eaten plain or mixed with various toppings like fruits, nuts, and seeds. It can form the basis of smoothies and accompany main meals as well.
Cottage Cheese
Cottage cheese is another protein-rich dairy food that youth athletes can enjoy. A 1-cup serving of cottage cheese provides approximately 28 grams of protein.
Cottage cheese can be eaten plain or topped with similar food items as Greek yogurt. You can also get creative and mix it into pasta or use it as a dip for crackers, veggies, and more.
Protein Powder
One full scoop of protein powder can contain anywhere from 15 to 30 grams of protein and 100 to 200 calories, making it one of the most efficient ways to get as much protein in as few calories as possible. It offers a quick and highly absorbable source of protein that can be used as a breakfast, lunch, or snack replacement. Chia seeds and berries can be added to boost nutrition and taste as required.