3 Tasty Meals to Support Muscle Growth
3 Tasty Meals to Support Muscle Growth
When you think of muscle growth and the nutrients required, protein is probably the first nutrient that comes to mind. But there’s more to growing strong muscles than simply eating a lot of protein. With young athletes in particular, there are a few important things to keep in mind if you’re trying to help them boost muscle mass or even simply maintain it.
Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares her favorite recipes that make it easy for your young athlete to get the nutrients they need to support muscle growth. But before we get into the simple recipes, there are a few important reminders parents should keep in mind when it comes to preparing meals for growing athletes:
1. Protein is key to muscle growth. The protein intake range for teens is going to be about 1.35 to 1.6 grams of protein per kilogram of body weight per day. So, a 120 pound athlete would need between 73 and 87 grams of protein per day, while a 150 pound athlete would need between 92 and 109 grams per day. A typical serving size—roughly a palm of a protein-dense food like tofu or chicken—provides around 20 grams.
Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares her favorite recipes that make it easy for your young athlete to get the nutrients they need to support muscle growth. But before we get into the simple recipes, there are a few important reminders parents should keep in mind when it comes to preparing meals for growing athletes:
1. Protein is key to muscle growth. The protein intake range for teens is going to be about 1.35 to 1.6 grams of protein per kilogram of body weight per day. So, a 120 pound athlete would need between 73 and 87 grams of protein per day, while a 150 pound athlete would need between 92 and 109 grams per day. A typical serving size—roughly a palm of a protein-dense food like tofu or chicken—provides around 20 grams.
