![]() Dairy products contain about 1g of protein per ounce, and lean meats, fish, and beans contain about 7g of protein per ounce. It is not as difficult as you might think to get more than enough protein: Recent National Health and Nutrition Examination Surveys (NHANES) have consistently shown Americans consume about twice the recommended or necessary amount of protein per day. Even if you wanted to increase protein intake as an ‘insurance policy’ to make sure they’re getting enough, you’d still only be looking at 50 grams.Įven vegetarians and vegans can eat all the protein they need The resulting value is a good starting point for the amount of protein they should consume, in grams.įor example, an 80-pound child should consume 40 grams of protein per day. Even though school-age children are actively growing in addition to participating in sports, their protein requirements are within the ranges above, at about 1-1.5g/kg/day.Ī convenient way to estimate your child’s protein requirement is to take their weight in pounds and divide by two. Protein intakes of 1.6-1.8 g/kg/day, combined with heavy weight training, have been shown to help strength athletes build muscle, however, very little research indicates additional benefit – for any athlete – from exceeding 2 g/kg/day. That requirement increases to 1.2-1.7 g/kg/day for amateur athletes, like adults who run and/or go to the gym 3-5 times per week. As a parent of a school-aged athlete, here’s what you need to know before fixing a protein shake for your active child.Īdults need about 0.8-1.0 grams of protein per kilogram of bodyweight per day in order to support an active lifestyle. Protein-rich recovery shakes have an important place in sports nutrition, but they are also over-used and consumed by people who don’t need them. How could you possibly build muscle without loading up on additional protein, right? ![]() Adding protein such as pea or hemp protein will give you the building blocks for muscle recovery while vegetables give much-needed micronutrients, antioxidants and fibre.High-protein recovery drinks are marketed as an essential requirement for any athlete who actually wants to make progress. Vegetable smoothies are another great post-training drink. Pea, hemp or rice proteins are great for satisfying vegan protein requirements. They also contain the electrolytes you lose through sweat such as magnesium and calcium along with iron to rebuild red blood cells. Try adding chia seeds to your recovery drink for a boost in fibre and protein. It contains essential amino acids and is thought to support immune health. It’s taken from dairy but some people find it easier to digest. If whole milk doesn’t suit you, try whey protein. Honey is also antibacterial and anti-viral thereby giving your immune system a helping hand post-exercise. Honey and coconut water are a natural source of these nutrients. These ‘friendly’ bacteria can help support your immune health, meaning your body is fighting fit to recover from exercise.Įnergy drinks generally contain easily digestible carbohydrates and electrolytes. Probiotics are another addition you could make to your recovery drink. Milk is a classic choice, but almond, coconut and oat milks also contain nutrients that are great for recovery. Try different kinds of base liquid for recovery drinks to see what works for you. The complete guide to sports drinks: RecoveryĬan the right drink really improve your performance or are you better off with good old H2O? Key points ![]() Powdered oat provides carbohydrate and soluble fibre known to lower cholesterol. Other dairy-free alternatives include almond and oat milks. > Top 10 nutrition tips for peak performanceįor a simple ‘super shake’ recipe he suggests adding oats and spinach to whey and blending as an easily digestible pre- or post-training drink.Īn alternative to a dairy recovery drink could contain coconut milk, powdered oats and hemp protein. “Whey protein is easy to use and can be added to a ‘recovery’ shake to provide fast digestion and rapidly available proteins and amino acids,” he explains. Sports nutritionist Laurent Bannock advises whey protein as a recovery drink ingredient. ![]() > Prevent muscle pain with good cycling nutrition If you want even longer-lasting energy try adding branched-chain amino acids for a protein-based fuel - or even rice or soy proteins which contain these naturally. This provides the carbohydrate and electrolytes found in most processed energy drinks, but with a refreshing flavour and no refined sugar. ![]()
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