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.

Air-Fried Protein Bites

These mini protein bites have 8 grams of protein per serving. If you have never tried tofu, this is a great way to try it! Plus they taste great tossed or dipped in your favorite sauces like teriyaki sauce, buffalo sauce, stir-fry sauce, or BBQ sauce.

Air-Fried Protein Bites (Image: Molly Morgan)

Air-Fried Protein Bites
Serves 4

Ingredients:
14 oz tofu (drained)
1/4 cup cornstarch
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon black pepper
1 teaspoon olive oil

Directions:
1. Wrap the tofu on paper towels or clean towel. Place a cast iron skillet on top and let the water drain out.

2. In a small mixing bowl, mix the cornstarch and spices together.

3. Cut the tofu brick into 1/2-inch cubes. Toss each cube in the spice mixture and place on air-fryer tray.

4. Lightly spray the tofu with oil. Air-fry at 400 degrees F for 15 to 20 minutes.

Serving suggestion: Toss with stir-fry sauce and serve over brown rice.

Nutrition facts (per serving): 120 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 1 gram sugar, 8 grams protein

Q: What plant-based meat substitute products do you recommend?

Plant-based meat substitue recommendations (Image source: iStock)

A: There are SO MANY plant-based meat substitutes available now and some are definitely better than others. A few of my favorites and staples are from their nutrition profile, ingredients, and taste are: Field Roast, Quorn, and Beyond Meat.

While there are many others that I like and have routinely, these are definitely some of my go-to, plant-based meat subsititute products!

Message me if you have questions and report back if you give any of them a try.

Field Roast Smoked Apple and Sage Sausage (Image Source: Fieldroast.com)

FIELDROAST

There are several delicious products from Fieldroast including plant-based sausage that is made with a base of potato and wheat protein - seasoned with delicious spices. Some favorites are: Smoked Apple Sage Sausage and Apple Maple Breakfast Sausage.

A great way to prepare Fieldroast sausage is in a skillet on the stove, it browns up nicely and cooks up quickly! I like to have it cooked up in a skillet with sauteed peppers and onions served on a whole grain roll! OR sliced and browned up with roasted potatoes.

Nutritionally what is great is that Field Roast sausages are protein packed - thanks to the wheat protein that delivers 23 grams of protein per sausage. Plus there is only 0.5 grams saturated fat per serving.

To check out where you can find Field Roast products, visit their website: https://fieldroast.com/

Quorn Meatless Patties (Image Source: Quorn.com)

QUORN MEATLESS PATTIES

I think of Quorn is a perfect chicken subsititue, it is tasty and convenient!

A go-to is Quorn meatless patties, which heat up quickly and taste - especially great prepared in an air fryer.

Quorn products are made from a base of mycoprotein which is a plant-based protein and for more info, check out a blog post on my Fuel2Win Sports Nutrition Site with all the details, click here.

Quorn products are available in a variety of different formats from nuggets to ‘chicken’ pieces, plus they are offered in vegan varieties and a vegetarian (has egg whites) versions.

A nutrition highlight is that Quorn products are protein rich, yet relatively low in calories while delivering fiber. For example each Quorn meatless pattie has zero grams saturated fat, only 130 calories, plus has 5 grams fiber and 8 grams protein.

For more details on where to buy Quorn, visit their Web site: https://www.quorn.us/

Beyond Burger Plant-Based Pattie

BEYONDMEAT PLANT-BASED PRODUCTS

Beyond Meat has come out with so many great products, including burgers, Italian sausage, Brats, and breakfast sauage. I love them all!

From an ingredient perspective, Beyond Meat products are made with a variety of plant-based proteins including: pea, mung bean, faba bean, and brown rice. And nutritionally they are protein packed. For more on the ingredients in Beyond: https://www.beyondmeat.com/about/our-ingredients/

The Beyond Meat burger tastes and looks so much like beef! In fact, if you don’t like beef - this may not be the product for you. This burger grills up great and gets that char-like texture and taste like a traditional beef burger. I love it grilled and served on a roll with lettuce, tomato, and onion.

The Beyond Meat breakfast sausage patties sizzle up just like traditional sausage and has such a delicious flavor - with each serving having 11 grams of plant protein. And the Beyond Meat Italian and Brat sausages are great on the grill or cook up well in a skillet.

Also look for the Beyond Meat products on restaurant menus like Pizza Hut and Dunkin! I have tried the Dunkin Beyond Sausage Breakfast Sandwich and it is very tasty, check it out on your next trip to Dunkin.

For more on Beyond Meat and to find where their products are sold: https://www.beyondmeat.com/

Stay Healthy! Message me with your food and nutrition questions - click here.

Lemon Garlic Tempeh

Have you ever tried tempeh before? It’s protein packed and plant-based. Each serving of this recipe has 20 grams of protein (about the same amount as in three ounces of chicken), it is made from soy beans, water, and brown rice (or other grains).

Tempeh has a great texture and will take on the flavors of what it is cooked with. At the grocery store, look to buy tempeh in the ‘health food’ aisles at the grocery store or in the produce section.

Lemon Garlic Tempeh (Photo: Molly Morgan)

Lemon Garlic Tempeh
Serves 2

Ingredients:

1 package (7.5 oz) tempeh (e.g. Light Life Original Tempeh)
1 tablespoon olive oil
1 small sweet onion, sliced
2 cloves of garlic, minced
1/2 lemon, sliced, seeds removed
2 tablespoons lemon juice
sea salt

Directions:

1. In a skillet, heat the olive oil over medium heat. Add the tempeh and onions, garlic, and lemon slices. Cook, stirring throughout and turning so the tempeh browns on each side.

2. Once the tempeh is browned and cooked through and the onions are sauteed. Add the lemon juice and season with sea salt.

   Serving suggestion: serve over wild rice with roasted vegetables (e.g. zucchini or broccoli).

   Nutrition facts (per serving): 250 calories, 13 grams fat, 2 grams saturated fat, 0 grams trans fat, 20 milligrams sodium, 17 grams carbohydrates, 9 grams fiber, 2 grams sugar, 20 grams protein
   

Product Highlights - Bada Bean!

There are tons and tons of new products on the market all the time! It can be overwhelming to keep up and to know what is really worth the money. Here one of our favorite tried and true products that we think are worth considering to add to your shopping list!

Bada Bean Bada Boom

The product: Bada Bean Bada Boom from Enlightened

I have sampled these crunchy protein-packed beans with hundreds of people and the overwhelming majority of people LOVE them!!

Why are they so great? They are full of flavor plus they deliver protein and fiber, so it’s a snack that actually will fill you up. Each serving has only 100 calories, while delivering 7 grams of protein and 5 grams of fiber! And for those that need gluten free foods, they are gluten free!

What are they? They are fava or broad beans that have been tossed with sunflower oil, rice flour, and seasonings. If the fact that they are beans, scares you away… don’t let it! Give them a try, you will likely be very surprised.

Where to buy? Look for these beans in the “health food” section or you can buy them on-line as well from Amazon or their Website. Note - they also come in single serving packs, which are great for on the go snacks.

As a side note - my favorite flavor is Sweet Sriracha! Although there is a new flavor available now, Zesty Ranch and I have a feeling that will be a favorite with everyone in my house.

If you try them, let us know what you think!

Note: This is not a product endorsement, just a product we love!

Balance

Balance Is the Key to Success In All Things

When it comes to your health, the quote "Balance is the key to success in all things." comes to mind. This is especially true when it comes to nutrition! Let's look at two examples: water and food. Water A large percentage of our body is and should be water and most all things in our body need water to work. Too little water results in dehydration and too much water can result in issues like, hyponatremia as a result of flushing sodium from the body, which can be dangerous and even deadly.

The same holds true for food and food is literally fuel for the body providing calories (aka energy). Too few calories can be damaging to our health and too many calories adds excess weight which overtime can lead to obesity, heart disease, etc... When it comes to food the idea of balance holds true even when we breakdown nutrition into nutrient groups: carbohydrates, protein, and fats - each nutrient plays integral roles within the body and too little of any particular nutrient overtime can negatively impact our health.

For example - protein helps build muscles, nerves, etc... without it overtime muscle mass would decrease and our body won't work the way it should. My tip of the week is when it comes to food and water is think about balance.... Investing the time to plan your meals and balance your food intake will help your overall health and well-being. If you need help striking that balance, work with a registered dietitian, you can find one near you at www.EatRight.org.