Protein Intake for Middle and High Schoolers

For middle/high school athletes, starting the day with a protein-packed breakfast can set a strong foundation for energy and muscle development. Opt for options like scrambled eggs or a smoothie with protein powder, fruit, and a handful of nuts. For lunch, including lean meats like chicken or turkey in a wrap or salad provides sustained energy and muscle support throughout the day. As practice time approaches, focusing on a more carbohydrate-rich snack can help boost performance and stamina. Choices like whole grain crackers with hummus, a banana with a small amount of nut butter, or a granola bar offer quick energy and are easy to digest. Balancing protein at breakfast and lunch with a carb-heavy pre-practice snack ensures athletes have the energy they need to perform their best.