Protein is a macronutrient that is critical to our body's health. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Protein is found throughout the body - muscle, bone, skin, hair, etc. and participates in the production of enzymes and hormones. "[Protein] makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood." (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/)
Getting a sufficient amount of dietary protein is important for cell and tissue growth, and is particularly important for athletes as the demands of physical activity put added stress on the body over time. For soccer players in particular, getting the appropriate amount of protein in their diet is important in the recovery process after training and games. This means players will see improved immune function, optimal muscle recovery, less soreness, and improved sleep and hormone production.
Protein intake needs are increased for adolescents in order to meet their growing body's requirements, increased hormone production, and higher physical output but this is partly related to their overall caloric needs being greater in general.
But how much should they be eating?
The National Academy of Medicine recommends a minimum intake of 0.8 grams of protein per kilogram of body weight. This is the minimum suggested amount to avoid deficiency and illness. A more accurate real-life aim for youth soccer players (or any active person) should be a daily intake of 1.6 - 2.2 grams per kg of body weight. The lower end will provide the basics for healthy system function plus the benefits of maintaining strength, bone density, immune system support, balanced hormones, and the higher end will potentially offer more muscular benefits.
The calculation:
Your weight in lbs divided by 2.2046 = your weight in kg
Your weight in kg x (grams of protein) = daily intake of protein in grams
What does this look like?
Example: 14-year-old male soccer player weighs 105lbs or 47.6kg
He should be eating 76-105 grams of protein per day.
This is not too difficult to accomplish so long as protein is distributed equally throughout the day and is a focal point of every meal. A single 4 oz. steak packs about 33 grams of protein, 4 oz. of Sockeye Salmon has about 30 grams of protein, and a cup of cooked lentils provides around 18 grams of protein.
As always, don't let this stress you out. Simply use this as information for your healthy lifestyle. If you need support or further guidance, please feel free to reach out to me for a consultation!
Be well, Terren
Sources cited:
Comments