mollymorgan

Q & A: Can a 13-year old take a protein powder after a workout?

Answer: No, I wouldn’t recommend it. In general, I recommend protein powder only when teens are older and even then, I always focus on food first and supplements second.

MOST children and teens (and adults too) meet their protein needs without taking protein supplements! The recommended protein intake for children 9 to 13 years old is 34 grams of protein per day. While active children do have slightly increased protein needs, one scoop of protein powder could have 20+ grams of protein or about 60% of their daily “need”.

Plus, many foods deliver protein and protein intake can add up quicker than you may think! Here is the approximate protein content of some foods:
4 ounces of meat, fish, or chicken - 28 grams protein
4 ounces of tofu - 18 g protein
1 cup of Greek yogurt - 16 grams protein
1 cup of black beans, kidney beans - 16 grams protein
2 tablespoons of peanut butter - 8 grams protein
1 cup of milk - 8 grams protein
1 cup of soy or pea protein milk - 8 grams protein
1 egg - 6 grams protein
1 ounce of cheese - 6 grams protein
1 packet of oatmeal - 4 grams protein

The winning “formula” to refuel after an intense workout is a combination of carbohydrates, fluids, and protein. This can be accomplished with a meal, a snack, a smoothie, or even chocolate milk!

  • Meal idea: Try a grain bowl with brown rice, grilled chicken, and veggies - paired with icy cold water! For more grain bowl ideas checkout Performance Bowls recipe collection.

  • Snack idea: Peanut butter + banana and icy cold coconut water!

  • Smoothie idea: Blend together 1 container (5.3 oz) of strawberry Greek yogurt, 1 cup frozen strawberries, and a 1/2 cup of milk or 100% orange juice. Blend until icy and smooth.

  • Chocolate milk: provides the perfect mix of fluids, carbohydrates, and protein. Another bonus of chocolate milk is that it is easy to bring with you or pick-up if you are traveling for sports. TIP: For an on-the-go chocolate milk solutions try Horizon Chocolate Milk boxes, a bonus is that they are shelf stable and do not need to be refrigerated.

If you are going to add a protein powder:

  1. Choose a protein powder that is third party certified (e.g. NSF Certified for Sport®), this will help to ensure that the product has in it what the container says and that it is free of banned substances. Plus, steer clear of products that have added “gainer” or “metabolism boosters”, these ingredients often lack scientific evidence and research to back the claims and are likely not safe for children and teens.

    Product Example: Vega Sport Protein Powder, Muscle Milk Pro Protein Powder, or Klean Athlete Recovery.

  2. Consider how much is a serving, protein powders can have 20 to 50 grams of protein “per serving” and adjust how much protein powder you add to a shake or smoothie for your teen. For example, only add 1/4 of a “serving” to keep the protein content in check.

To get your nutrition questions answered, drop us your question and we could answer it in an upcoming post!

Note: The products referenced in this post are not an advertisement.

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Oatmeal Raisin Energy Bites

These energy bites are quick and easy to pull together! Plus, they are nut-free.

Oatmeal Raisin Energy Bites
Serves 12 (2 bites per serving)

Ingredients:
2 cup old fashioned oats
1/2 cup sunflower nut butter
1/4 cup maple syrup
2+ teaspoons of cinnamon
pinch of salt
1/2 cup raisins
2 to 3 tablespoons water (if needed)

Directions:

  1. In a mixing bowl combine the oats, nut butter, maple syrup, cinnamon, and salt. Mix well to combine. Tip: Add extra cinnamon if desired… it works well to mix with clean hands!

  2. Stir in raisins. And if needed add water one tablespoon at a time to help mixture come together.

  3. Form into one-inch bites. Place in an air-tight container, store in the refrigerator.

Nutrition Facts (per serving): 155 calories, 7 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 22 grams carbohydrates, 2 grams fiber, 10 grams sugar, 4 grams protein

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Buffalo Chicken Wing Dip

Get ready for Football season with this creamy baked buffalo chicken wing dip! This twist on the classic is still full of flavor, and gets a protein boost, from the addition of plain Greek yogurt to the base of the dip.

For a chilled Buffalo Wing dip recipe, check out this recipe I shared with Men’s Journal: https://www.mensjournal.com/food-drink/buffalo-wing-dip/

Buffalo Chicken Wing Dip (Image Source: iStock)

Buffalo Chicken Wing Dip
Serves 8

Ingredients:
4 ounces light cream cheese (room temperature)
1 (12½-ounce) can of chicken, drained
1 cup plain Greek yogurt
1 cup shredded light cheddar cheese
½ cup crumbled blue cheese
¼ cup hot sauce (or more to taste)

Directions:

1. Preheat the oven to 350°F.

2. In a mixing bowl combine all the ingredients and mix together. Transfer the mixture to an 8 x 8-inch baking dish.

3. Bake for 20 to 25 minutes, or until the cheese is bubbly.

Serving suggestion: Serve the dip with sliced carrots, celery sticks, and/or multi-grain tortilla chips.

Nutrition facts (per serving): 150 calories, 8 grams fat, 5 grams saturated fat, 0 grams trans fat, 40 milligrams cholesterol, 450 milligrams sodium, 5 grams carbs, 0 grams fiber, 3 grams sugar, 16 grams protein

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Raspberry-Cider Kombucha

Raspberry-Cider Kombucha (Image source: Molly Morgan)

Raspberry-Cider Kombucha
Serves 1

Ingredients:
1 cup fresh raspberries
½ cup 100% apple cider
½ cup Health-Ade Pink Lady Apple kombucha (or similar)
4 to 5 ice cubes (optional)

Directions:

  1. Combine raspberries and cider in a blender and pulse to gently blend. Stir the berry mixture into the kombucha. If desired, add ice. Serve immediately.

Nutrition Facts (per serving): 140 calories, 1 gram fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 0 milligrams sodium, 33 grams carbohydrates, 8 grams fiber, 21 grams sugar, 1 gram protein, 103% vitamin C

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