3 expert tips for feeding your young athletes more protein
Posted: March 14, 2025 | Word Count: 1,094
Spring sports are just around the corner. If you have young athletes, it's time to think about what you'll feed them so they can perform their best physically and stay sharp mentally.
Your secret weapon? Protein!
"Protein plays an important role in building muscle by providing your body with the building blocks needed to fuel recovery from physical activity," said Amy Goodson, registered dietitian.
National Cattlemen's Beef Association, a contractor to the Beef Checkoff, interviewed Goodson to find out how families can support the health and performance of their children and teens participating on and off the field this season. Check out her three tips for feeding your kids nutritious protein to support their growth, development, energy, focus and overall well-being.
1. Choose lean animal proteins
The type of protein you choose is critical to fueling your all-stars. The next time you're in the grocery aisle, look for lean sources of animal protein.
"Animal proteins, like beef, are one of the most nutrient-dense, complete protein sources available, meaning they provide essential amino acids and, in turn, help your body maintain muscle," said Goodson.
Eating lean proteins isn't just good for your kids. Goodson points out that everyone in your family, young and old, can benefit. This is especially true if you regularly exercise.
"As you age, lean proteins fuel day-to-day stamina and are critical to helping adults live independently."
2. Use the three-part plate rule
Shaping athletic and academic performance is as easy as 1-2-3! Goodson recommends using the three-part plate rule to ensure every meal you serve has all the necessary foods to fuel any activity.
The three-part plate rule is simple: Make one-third of your plate high-quality protein like lean beef to promote muscle building and recovery, one-third whole grain carbohydrate for sustained energy and one-third colorful fruits and veggies for added vitamins, minerals, antioxidants and hydration.
3. Double down on nutrition by serving beef
According to the latest Dietary Guidelines for Americans, many children and adolescents aren't getting enough high-quality protein, iron, zinc, choline, and vitamins B6 and B12. This trend is especially alarming given the significant growth and development that happens during this life stage.1
When you cook lean beef meals, you're serving your family a nutrient-dense food that provides an all-star nutrient lineup of high-quality protein, iron, zinc, choline, selenium and B vitamins. It's a grand slam for growing bodies and minds.2-11
"Beef delivers high-quality protein along with a variety of essential nutrients," said Goodson. "It's also known for its great flavor and versatility in a variety of meals and dishes, which adds to overall meal satisfaction and helps you feel fuller longer and stay energized."
To get you started on your weekly meal plan, try one (or all!) of Goodson's favorite beef recipes.
One of Goodson's favorite morning meals to get you going is beef sticky buns. This recipe combines beef sausage, cheese and veggies, making it the ultimate savory breakfast that's also good if you're on the go.
A protein-packed lunch for the whole family is chimichurri steak wraps. It's a fairly simple recipe. All you have to do is put steak, veggies and chimichurri sauce in a whole wheat tortilla and roll it up.
Pro tip: You can also serve a deconstructed version of this dish by packing the ingredients in a Bento box for a filling, on-the-go meal.
Braised brisket street-style tacos
Do you have a busy day ahead? Try this beef slow-cooker meal for braised brisket street-style tacos. It's also a great recipe for any leftovers you might have stocked away.
Are you ready to make this spring semester a slam dunk? Use these expert tips to incorporate protein into your meal plan, and you'll be well on your way to a winning season.
To find these recipes and more that will keep your kids fueled, visit BeefItsWhatsForDinner.com.
References
1. U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2020-2025. 2020.
2. American Academy of Pediatrics Committee on Nutrition, Pediatric Nutrition, 8th Ed, ed. Kleinman RE & Greer FR. 2019, Itasca, IL: American Academy of Pediatrics. 1688.
https://bpb-us-e1.wpmucdn.com/org.osu.edu/dist/d/449/files/2022/08/Pediatric-Nutrition.pdf
3. Schwarzenberg, S.J., M.K. Georgieff and Committee on Nutrition, Advocacy for improving nutrition in the first 1000 days to support childhood development and adult health. Pediatrics, 2018. 141(2).
https://pubmed.ncbi.nlm.nih.gov/29358479/
4. Gow, M.L., et al., Impact of dietary macronutrient distribution on BMI and cardiometabolic outcomes in overweight and obese children and adolescents: a systematic review. Nutr Rev, 2014. 72(7): p. 453-70.
https://pubmed.ncbi.nlm.nih.gov/24920422/
5. Hermoso, M., et al., The effect of iron on cognitive development and function in infants, children and adolescents: a systematic review. Ann Nutr Metab, 2011. 59(2-4): p. 154-65.
https://pubmed.ncbi.nlm.nih.gov/22142898/
6. Krebs, N.F., et al., Effects of different complementary feeding regimens on iron status and enteric microbiota in breastfed infants. J Pediatr, 2013. 163(2): p. 416-23.
https://pubmed.ncbi.nlm.nih.gov/23452586/
7. Michaelsen, K.F. and F.R. Greer, Protein needs early in life and long-term health. Am J Clin Nutr, 2014. 99(3): p. 718S-22S.
https://pubmed.ncbi.nlm.nih.gov/24452233/
8. Nyaradi, A., et al., The role of nutrition in children's neurocognitive development, from pregnancy through childhood. Front Hum Neurosci, 2013. 7: p. 97.
https://pubmed.ncbi.nlm.nih.gov/23532379/
9. Prado, E.L. and K.G. Dewey, Nutrition and brain development in early life. Nutr Rev, 2014. 72(4): p. 267-84.
https://pubmed.ncbi.nlm.nih.gov/24684384/
10. Tang, M. and N.F. Krebs, High protein intake from meat as complementary food increases growth but not adiposity in breastfed infants: a randomized trial. Am J Clin Nutr, 2014. 100(5): p. 1322-8.
https://pubmed.ncbi.nlm.nih.gov/25332329/
11. Wallace, T.C., et al., Choline: The Underconsumed and Underappreciated Essential Nutrient. Nutr Today, 2018. 53(6): p. 240-253.
https://pubmed.ncbi.nlm.nih.gov/30853718/
12. Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium and Zinc. Washington, DC: The National Academies Press, 2001.
https://pubmed.ncbi.nlm.nih.gov/25057538/
13. Layman DK, et al. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr 2015;101:1330S-8S.
