PROTEIN SHAKES FOR TEENAGE PLAYERS

According to the American Academy of Pediatrics, “protein supplements have not been shown to enhance muscle development, strength, or endurance.”

The average child, even an athletic child, already gets plenty of protein in their diet and does not need extra protein supplements or protein powder shakes

In fact, this extra protein may simply be stored as fat and may not lead to extra muscle mass as you would expect. In addition, high levels of protein intake may lead to dehydration, kidney damage, and increased excretion of calcium, which puts them at risk for kidney stones.

Instead, the AAP recommends that active children stay well hydrated by drinking plain water (best), flavored water, or an appropriate sports drink and that eating “carbohydrates within 30 minutes after intense exercise followed by more carbohydrates 2 hours later helps athletes better prepare for future activities.”

As you may know, there are good and bad carbs though. A recommendation to eat carbs as a snack after exercise doesn’t mean that your child should eat chips, candy, or other junk food. These high-carb foods are made up of simple sugars and should likely be avoided. Instead, stick with high-fiber complex carbs.

Your kids likely don’t need a lot of extra calories before bed though. Instead, encourage them to eat an early dinner an hour or more before tennis practice and then just let them have a small healthy snack after practice.

A glass of low fat milk, yogurt, and/or fresh fruit or a fruit smoothie might be better choices. Low fat milk and yogurt are good protein rich foods too.

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