Adolescent Athletes Assemble: Adequate Protein Intake!

What is necessary for growth, tissue repair, immune function, making essential hormones and enzymes, energy, and preserving lean mass?

How many grams of protein per day is recommended for girls, 14-18 years old?

• 10 g

• 25 g

• 50 g

• 100 g

Answer explanation

A teenager needs approximately 50 g of protein per day! Read more here: https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/Protein-for-the-Teen-Athlete.aspx

Reorder the following foods from highest protein content to lowest protein content!

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• 
• 
• 
• 

Answer explanation

Lean meat, fish, or poultry is going to have the highest protein content out of these five foods. The grilled chicken has about 22g protein, while the bagel has about 7g protein.

(Optional Follow-up Discussion): What is the most abundant macronutrient in a bagel (i.e. carbohydrates, proteins, fats), and why is it beneficial to consume a food item like this, despite it still having a low protein content?

True or False: You can't get enough protein on a plant-based diet.

• True!

• False!

Answer explanation

A common concern about vegetarian and vegan diets is that they may lack sufficient protein. But vegans can get protein from various plant sources, though some may be better than others.

Certain plant foods contain significantly more protein than others, and research suggests that higher protein diets can promote muscle strength, feelings of fullness, and weight loss.

What might increase a person's protein needs?

• Training for a marathon

• Lifting weights several times per week

• Playing basketball regularly

• Having an illness or injury

Answer explanation

All of these scenarios may require an individual to increase their protein needs/intake. Protein is important for athletes who are participating in strength and endurance training, as protein aids in building and repairing muscles!

Which two of the following groups are least likely to get enough protein?

• Toddlers

• Athletes

• Teenage boys

• Teenage girls

• Adults age 71 and older

Answer explanation

Twenty-five to 50 percent of teenage girls and 30 to 50 percent of adults over 71 aren’t getting the recommended amount of protein, according to recent diet surveys. That’s a concern — older adults who don’t get enough are at risk of losing muscle mass and strength, which can lead to frailty, loss of independence and greater risk of falls and fractures. And for teenage girls, too little protein could interfere with their growth and development.

Eating a high-protein breakfast has many benefits, from benefiting muscle health, to regulating appetite all day long. Which of the following dishes (hint: there is more than one!) contain at least 20g of protein?

Answer explanation

Your correct answers are:

B) Two slices of bacon and two fried eggs

20g

C) Two eggs, a slice of white toast and a cup of milk

23g

D) One cup of Greek yogurt with blueberries

26g

E) Tofu scramble with black beans and salsa

28g

Here is the protein content for the other food items:

A) Two slices of whole wheat toast and orange juice

10g

F) A blueberry muffin and black coffee

6g

What is your favorite snack to eat with high protein content?

Answer explanation

No correct answer! Simply for fun and to engage your adolescent athlete! This exercise may also allow other teens to learn about new snacks as potential options for consumption.