Protein Drinks and the Teen Athlete

You don’t need to guzzle protein shakes or consume massive amounts of protein powder in order to gain muscle. The amount of protein the average American eats is sufficient for the body; the rest of the work in muscle building comes from strength training. A recommended guideline is about one to 1.5 grams of protein per kilogram in body weight each day (a kilogram is equal to approximately 2.2 lbs).

One thing athletes do have to worry about more than anyone else is getting enough iron to prevent fatigue and enough calcium to maintain strong bones and muscles. The recommended daily amount of iron—which you can find in red meat, beans and leafy greens—is 15 milligrams per day for women and 10 for men. Young women need about 1,200 milligrams of calcium, which can be found in dairy, per day.

For workouts of one hour or less in duration, water is the best choice to drink to maintain your body’s fluid level. Sports drinks that replenish electrolytes are best left to workouts that last over an hour. Make sure to keep drinking fluids before, during and after the workout or event to stay hydrated.

Protein can help decrease muscle damage and soreness, but the best sources are probably already in your refrigerator.  Cottage cheese and chocolate milk are great ways to get protein in your diet, are inexpensive, and can be readily purchased at the grocery store.

Some cautions to note:

• Some protein drinks and shakes contain substances that may be considered illegal if you are a competitive athlete.  Check WIAA, NCAA or other guidelines. 
• Creatine is not recommended for athletes under the 18 years of age because of significant side effects that may include cramping and dehydration, nausea, diarrhea and kidney problems.

Please make sure to be aware of all side effects before taking this type of supplement.