FREE SHIPPING! On online orders of $74+. Use code: SHIP74 
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts
Higher Protein Intake Linked to Lower Depressive Symptoms in Youth Athletes
Paula Gallagher on
As a parent of two young athletes, I know the importance of proper nutrition, particularly when it comes to protein intake. Protein plays a vital role in the growth, development, and performance of young athletes. However, a recent study has found that protein may have more importance than just building and maintaining muscle. This study showed that student-athletes who consumed diets higher in protein had lower levels of depressive symptoms.
The researchers conducted a 10-month study to explore whether the eating specific macronutrients (carbohydrates, proteins, fat) would predict the development of future depressive symptoms in adolescent elite athletes. What they found was that higher protein consumption was associated with lower levels of depressive symptoms, while consumption of other types of macronutrients were not associated with depressive symptoms.
Although more research is needed to determine how nutrition education and dietary modification can be used to prevent depressive symptoms among adolescent elite athletes, the study showed just one more reason that getting enough protein is important.
Why Do Youth Athletes Need Protein?
Protein is an essential macronutrient that serves as the building block for muscles, bones, and tissues. During physical activity, especially strenuous exercise, the body breaks down muscle fibers. Protein aids in repairing and rebuilding these damaged tissues, leading to muscle growth and overall recovery. Protein also plays a role in supporting the immune system, increasing energy levels, and maintaining healthy hormonal function.
Determining Protein Needs for Youth Athletes
The protein requirements of youth athletes vary depending on their age, weight, gender, sport, and training intensity. While there isn't a one-size-fits-all answer, several guidelines can help establish appropriate protein intake levels:
General Recommendations
Ages 6-13: 0.5-0.8 grams of protein per pound of body weight.
Ages 14-18: 0.6-0.9 grams of protein per pound of body weight.
Weight-based calculation: Multiply body weight (in pounds) by the recommended protein intake range based on age group to get an estimate. Adjust within the range depending on your athlete’s activity level and goals.
It is important to note that these recommendations are general guidelines, and consulting with a health care practitioner, particularly one that specializes in sports nutrition can provide personalized advice based on specific needs.
Sources of Protein for Youth Athletes
Meeting protein requirements can be achieved through a well-balanced diet that includes various protein-rich foods, such as:
- Lean meats (chicken, turkey, fish)
- Eggs
- Dairy products (milk, yogurt, cheese)
- Legumes (beans, lentils, chickpeas)
- Nuts and seeds
- Quinoa and whole grains
- Tofu and tempeh (for vegetarian or vegan athletes)
If your athlete struggles to get enough protein with food, consider adding a protein smoothie or shake to their daily routine. A smoothie can add anywhere from 17 to 30 grams of extra protein to their day.
Categories
Categories
Humanized Health - NEW!
Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:
Our Bloggers
-
Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
read more.. -
Margo Gladding
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
read more.. -
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
read more.. -
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
read more.. -
Debi Silber
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
read more..
SEE ALL OF OUR BLOGGERS
Invalid password
Enter
Learning Resources
Consultations
Green Initiatives
Pharmacy/Compounding
Humanized Health
Village Green Blog
Stay Connected
Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159
The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
© 2023 Village Green Apothecary - All Rights Reserved.