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SF 0012: How Much Protein Does My Athlete Need?

How Much Protein Does My Athlete Need?


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The Question:

I would like to learn a proper diet to ensure my athlete is getting protein to allow her to keep up.

The Answer:

Hello again! Welcome to the Stay Fueled Podcast! My name is Dr. Joshua Eldridge. I’m the founder of Stay Fueled. Today, we have a question from Mackenzie, and this is her question, “I would like to learn a proper diet to ensure my athlete is getting protein to allow her to keep up.”

Yeah. Great question, Mackenzie. Here’s the deal. Protein is very, very important. It is. Our muscles need it, our cells need it, but so are carbs and fats. Carbs and fats are critical. And for young athletes, getting enough carbs is probably the most important thing that they can do because carbs are going to increase that caloric intake, it’s going to give them energy and it’s going to protect them. They need carbs for recovery. Carbs are probably the most important thing for recovery because we got to fill those muscles back up with energy and the brain needs energy after a hard workout. So protein is very important and we want to make sure athletes get enough protein, but we don’t want to neglect the other components of our diet.

So if they’re not eating enough, one of the things that we can do – let’s say they just don’t want to have any protein; they don’t want to have meat, they don’t want to have eggs and things like that, there are ways that we can sneak awesome nutrition into their life. One of my favorite ways to do so is using smoothies or we call them at our house “yogi drinks.”

So what we’re doing is we’re using peanut butter or Greek yoghurt to give them those calories and that protein that they need, and then we can sneak in things like veggies and frozen fruit so that then they’re getting those great carbohydrates as well. So putting in that tomato, bananas, blackberries, blueberries, strawberries. That is all amazing food to get into their diet. And when you put in spinach and broccoli, they don’t even know it’s in here in that. They’re so good with all that other great stuff, they’re oblivious to what’s going into their thing. And I like to say, “Hey! Look at the pink elephant!” then toss in the broccoli while they’re looking out the window. So just a little trick for you to use at home if you need, but that’s a great way to sneak in awesome nutrition. And if they do need extra protein, that’s a way to get it into their life, but we don’t want to neglect those other components of their diet.

So another way to learn how to give your athlete a great diet where they’re getting all those components of what athletes need is to try out Stay Fueled. At Stay Fueled, we do all the planning for you. We take care of your menus, the recipes, and then we tie it all together with a shopping list. Monday to Friday, you have all your meals prepared for you or you have all your meals. That would be really cool if someone came over and prepared all your meals. I could go for that. So when that program comes out, let me know so I can sign up for that. But what we do is we take care of all the planning for you so everything’s there ready for you to shop, and then prepare the meals for your young athletes. So that’s Stay Fueled.

Now, if you have a question, just like Mackenzie did today, head on over to our site, On the right hand side, there’s a place where you can leave a voicemail for us. And I will go ahead and feature it right here on the Stay Fueled Podcast and I’d be excited to answer your question. So go ahead and do that for us. And then while you’re there, sign up for our three-part series on recovery. And that’s just by putting in your email and signing up for our newsletter. You’re going to get that three-part series. It’s a free series. It’s going to come right to your inbox. And we’re going to help you prepare your athlete so that they stay nutritionally sound. We’re going to talk about nutrition. But then we also give you other great ideas to help them recover so that they stay injury-free and they’re able to increase their performance during their sport.

My name is Dr. Joshua Eldridge. Like I said, I’m the founder of Stay Fueled. And I am excited that you’re excited about taking care of your young athlete through nutrition.

So we will see you next time. This has been the Stay Fueled Podcast. And I hope you have an awesome day today!.