The Wellness Mama Podcast Tips for Teens In Sports or Athletics (Solo Episode)
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Mar 26, 2025 Teen athletes require a protein boost—about one gram per pound of body weight—to enhance energy and recovery. Discover why creatine supports not just muscle function but also brain energy. Electrolytes, particularly sodium and magnesium, play a crucial role in performance. Sunlight and vitamin D are key for hormone health and injury prevention. Sleep is non-negotiable, with teens needing 9-10 hours for optimal recovery. Empowering teens in making their nutrition choices can significantly influence their athletic success.
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Protein Needs for Teen Athletes
- Prioritize protein intake for teen athletes, aiming for one gram per pound of body weight daily.
- This supports optimal growth and recovery during this critical muscle development period.
Protein Sources for Teen Athletes
- Emphasize whole-food proteins like eggs, beef, and Greek yogurt.
- Use protein powders as supplements, not replacements, and minimize processed foods.
Creatine for Teen Athletes
- Consider creatine supplementation (3-5 grams/day) for muscle growth, brain function, and energy production.
- It's safe and beneficial, especially for teens with demanding schedules and sleep deficits.