Protein Shakes For Kid Athletes Recipes

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What Foods Are High In Protein For Kids

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Looking for protein rich foods your child will enjoy? Heres a list of high protein foods with the amount of protein per serving.

  • 1 cup of milk has 8 grams of protein
  • 3 oz of meat has 21 grams of protein
  • 1 cup of beans has 16 grams of protein
  • 8 oz of plain Greek yogurt has 15 grams of protein
  • 1 egg contains 6 grams of protein
  • 1 oz of cheese had 7 grams of protein
  • 2 tbsp of Peanut Butter has 8 grams of protein
  • 1 cup of cooked oatmeal has 9 grams of protein
  • 1 oz of pumpkin seeds contain 5 grams of protein

Risks Of Protein Drinks For Children

For children who donât need additional protein, protein powders or drinks arenât necessarily harmful. Any additional protein is typically broken down in the body and either used for energy or deposited as fat. However, some experts say that overdosing on protein can have unintended health consequences.

According to the Cleveland Clinic, too much protein can have the following effects:

Weight gain. Excess protein means taking in additional calories. If a child isnât burning off those calories through day-to-day activities or sports, the body may store them as fat, which can lead to weight gain. Some protein drinks contain additional sugar, which can also cause weight gain.

Kidney and liver damage. High levels of protein can make it harder for the kidneys to filter out waste. This may lead to kidney stones, long-term kidney damage, and dehydration.

Itâs important to note that these effects are associated with extremely high levels of protein in the diet. There is currently no evidence that a high protein diet can damage the kidneys of healthy people. However, studies show that a high protein diet in those with kidney disease may cause further damage to the kidneys.

Nutrient deficiency. Unless a child is taking in excessively high levels of protein, the drinks themselves are unlikely to be harmful. However, if these drinks and shakes are used to replace regular meals, children may be deprived of vital nutrients that they might find in other foods.

Nutritional Needs Of Young Athletes

Active, athletic kids and teens need:

  • Vitamins and minerals: Kids need a variety of vitamins and minerals. Calcium and iron are two important minerals for athletes:
  • Calcium helps build strong bones to resist breaking and stress fractures. Calcium-rich foods include low-fat dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli.
  • Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include lean meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and fortified whole grains.
  • Protein: Protein helps build and repair muscles, and most kids get plenty of it through a balanced diet. Protein-rich foods include fish, lean meat and poultry, dairy products, beans, nuts, and soy products.
  • Carbohydrates:Carbs provide energy for the body and are an important source of fuel for a young athlete. Without carbs in their diet, kids will be running on empty. When choosing carbs, look for whole-grain foods like whole-wheat pasta, brown rice, whole-grain bread and cereal, and plenty of fruits and vegetables.
  • Most young athletes eat the right amount of food their bodies need. Some young athletes, though, have higher energy and fluid needs. All-day competitions or intense endurance sports can involve 1½ to 2 hours or more of activity at a time. Kids and teens who do these may need to eat more food to keep up with increased energy demands.

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    Optimum Nutrition Gold Standard 100% Whey Protein Powder Double Rich Chocolate 5 Pound

    as of April 12, 2022 12:39 am


    • Packaging May Vary – New look, with the same trusted quality
    • GOLD STANDARD 100% WHEY BLEND â 24g blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass â they don’t call it the GOLD STANDARD of quality for nothing
    • OVER 5G OF BCAAS â help build lean and strong muscles with naturally occurring BCAAs
    • 3-4G CARBS, 1-3G SUGAR, AND 1-1.5G FAT, GLUTEN FREE, No Sucralose in Double Rich Chocolate Flavor
    • INSTANTIZED â improves mixability to prevent lumps and clumps

    Power Smoothie For Athletes

    Best Tasting Protein Shake For Your Kids

    This green power smoothie is perfect for athletes. It can help replenish your energy levels and give you a boost at any time of your day. Its rich in macronutrients as well as micronutrients. It has a healthy dose of protein and good fats, as well as vitamins and minerals. Its the perfect green smoothie recipe for those of us who dont like greens. The honey and the vanilla-flavored protein powder make this smoothie quite sweet and enjoyable! The avocado gives it the nice creamy texture we all crave. If youre on a calorie-restricted diet, simply skip the avocado and peanut butter for a low-calorie smoothie. For more weight loss smoothies, check out our 11 green smoothies under 100 calories.

    What Youll Need:

    • 1 tbsp organic peanut butter

    How to Prepare:

    Peel and slice the bananas and freeze them the day before. Deseed the avocado and scoop out the flesh. Wash the baby spinach and place everything into your blender jar. Blend 1-2 minutes on the highest setting until well incorporated. Enjoy this delicious and healthy treat!

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    Ingredients In Strawberry Cauliflower Protein Shake For Kids

    To the smoothie base of kefir or nondairy milk, youll add frozen strawberries and raw frozen cauliflower to make this berry flavor. To freeze cauliflower, simply put raw cauliflower florets into a zip top freezer bag and seal. Add right into the blender. They add nutrients and creamy texture, but zero flavor!

    TIP: I like to freeze fresh raw cauliflower to use in this recipe. Frozen cauliflower from the store is meant to be cooked.

    Best Protein Shakes For Kids

    Kids are generally rather active, so it is up to the parents, to make sure that they get all the nutrients they require to engage in extracurricular activities, as well as to maintain healthy body weight. The best alternative for a quick source of energy is protein shakes for kids. What the best protein shakes for kids are, are protein shakes good for kids, are some of the questions you might have. Dont worry, we have a bundle of information for your queries.

    In this artcle:

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    Tips To Make Delicious And Healthy Protein Shakes

    Protein shakes are excellent for boosting your childs protein intake, especially if you doubt that their protein intake is below the recommended amounts. Several commercial brands offer ready-to-drink protein shakes, but they are not necessarily healthy.

    A commercial protein shake is made from protein powder, multi-vitamins, multi-minerals, artificial flavors, thickeners, added sugar, and preservatives . Children do not require a dietary supplement, such as a commercial protein shake, unless directed by a pediatrician. So, it is advisable to prepare protein shakes for children at home using different protein-rich foods.

    Here are some practical tips you can use to make personalized protein shakes for your children.

  • Make your protein powder using several types of protein-rich foods, such as pulses, lentils, legumes, nuts, seeds, and high-protein grains and cereals, such as quinoa and oats. Look for variety rather than sticking to just one or two ingredients.
  • Add plenty of fruits to enhance the protein shakes nutritional density. Use seasonal fruits as they are nutritious and affordable. Alternatively, you can also use dried, or frozen fruits, provided they do not contain added sugar.
  • Replace refined and brown sugar with fresh fruits and avoid sweeteners.
  • All in all, choose high-protein foods and blend them with fruits or veggies and some sweeteners to make nutritious protein shakes for children. Be innovative and keep experimenting to get new protein shake combinations.

    What Is Wrong With Pediasures Ingredients

    High Calorie Protein Shake For Athletes and Active Individuals
    • Sugar is the second and third ingredient . 1 bottle of Pediasure has 12g sugar more than a fun sized Milky Way bar!
    • The vegetable oils included are too high in Omega 6 fats, which can contribute to inflammation.
    • Soy protein isolate has a variety of issues including: GMOs, heavy metal contamination, can impact hormones, contains unhealthy additives and processed ingredients.
    • The rest of the bolded ingredients are preservatives, artificial flavors , and artificial sugars.

    So what are you supposed to buy for your kids if you need a meal replacement or protein supplement? Thats where this guide comes in! Here are my picks for the best protein powders for kids on the market today. Below youll find a list of the best protein powders, and later on in this post I give details on what to look for and what to avoid when it comes to finding the best protein powder for your child!

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    Vegan Peanut Butter Protein Smoothie

    If you looking for a cool-down after a good workout, this creamy, icy, flavorful Vegan Peanut Butter Protein Smoothie by Diabetes Strong hits the spot. Packed with fruit, veggies, and protein, it provides a nutrient boost that gets me feeling like Im ready to take on my next mission. And, of course, it tastes AMAZING!

    Three Easy Recovery Smoothies For Athletes

    Whether you’re a runner, weight lifter, cyclist or more of a mental athlete, everybody needs recovery. These are the three best smoothies to help your muscles and mind recover from exertion.

    We have a satisfying tart cherry and chocolate smoothie, a protein-packed green pineapple cashew smoothie, and a hearty blueberry hemp smoothie bowl.

    Each recipe is optimized to promote muscle recovery to get you back out the door, stronger than ever!

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    Healthy Green Smoothie For Athletes

    Leafy greens, like spinach, are rich in nitrates. Nitrates are especially important for athletes. Studies have found that these compounds may boost your performance during workouts. One study even suggests that nitrates may change muscle fiber composition and might help improve your competitive edge.

    Coconut water makes this green smoothie very refreshing. Its low in calories and high in potassium, a mineral thats essential for athletes.

    What Youll Need:

    • 1 cup of coconut water
    • 1 tsp flaxseeds
    • ½ green apple, deseeded and cut into chunks
    • ½-inch piece fresh ginger
    • 1 scoop whey protein, vanilla

    How to Prepare:

    Wash the spinach and apple. Deseed the apple and cut it into chunks. Peel the ginger piece, if its not organic. Place everything into your blender and blend for 1-2 minutes depending on the strength of your blender.

    Green Warrior Protein Smoothie

    Best Tasting Protein Shake For Your Kids

    This Green Warrior Protein Smoothie by Oh She Glows uses hemp hearts as the major protein source. In addition to being a complete protein source, hemp hearts also contain the ideal balance of omega 3-6-9 fatty acids and are high in fiber.

    This smoothie also uses red grapefruit which is balanced with a sweet apple and buttery mango. If you prefer a sweeter smoothie, you can swap the grapefruit juice for coconut water or orange juice.

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    Smoothie For Endurance Athletes

    Pomegranate juice is a great source of antioxidants that may help improve your athletic performance. While running and working out is great for you, it also places stress on your body. Antioxidants are shown to reduce this oxidative stress and help you recover faster.

    Polyphenols and quercetin, two antioxidants found in pomegranates, can be especially beneficial for athletes. These antioxidants give pomegranates their vibrant red color. Theyre believed to reduce inflammation and help your muscles recover faster.

    Pomegranates are also rich in nitrates. These compounds can help dilate your blood vessels and deliver more oxygen throughout your body.

    What Youll Need:

    • 1 cup frozen tart cherries
    • 1 tsp flaxseeds

    How to Prepare:

    Peel the banana and add everything to your blender jar. You can add some ice to make this smoothie more refreshing. Blend for one minute until well combined. Enjoy!

    Blueberries: Little Antioxidant Powerhouses

    Not only are blueberries totally addicting, they’re also considered the “king of antioxidant-packed fruits”. With 84 calories per cup, these berries are some of the most nutrient-dense foods you can eat.

    Plus they’re 85% water, so they offer the hydrate your body craves after a tough workout.

    The major antioxidants in bluebs are called flavonoids. They help reduce free radicals in the body, which can reduce your risk for cancer.

    All that sun exposure during outdoor workouts means we need to think about protecting ourselves a little more this time of year. Sunscreen is an important first step, of course, but the cancer protection doesn’t stop there!

    Fill your blender with this blueberry cashew hemp smoothie bowl, and you’re well on your way to a healthy, well-recovered day.

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    Homemade Protein Shake For Kids

    * We sometimes use affiliate links, so we may receive a commission, at no cost to you, if you make a purchase through a link. Check our disclosure for more info.

    This homemade protein shake for kids is a real food, all natural alternative to powdered protein shakes. It packs a full 30 grams of protein per serve and can be enjoyed as a quick breakfast smoothie to fuel you for the day. And it goes without saying that while this protein shake is aimed at kids, its also delicious for everyone else. Its just that its sweet, and kids in particular, seem to love it!

    Good Sources: Avocado And Yogurt

    Superfoods Pre-Workout Smoothie for Kid Athletes

    Healthy fats are crucial for any protein shake because many nutrients in fruits and vegetables need fat to help them absorb properly within the body. This is especially true for kid athletes who need to fuel their next basketball game: when they run out of their carbohydrates store, their bodys turn to fat to fuel for longer events.

    Blend in healthy fats like nut butters, avocado, coconut, and yogurt to boost the fat content while making the smoothie creamier. Remember, however, that fat has 9 calories per gram. This means that most sources of fat are very high in calories and the American Heart Association suggests that fat not exceed 25 to 35 percent of their daily caloric intake.

    An 8 year old girl with a daily recommended caloric intake of 1,200 calories, then, should not exceed 420 calories in fat, or 46 grams, at the most. Want to do this math yourself? Find your childs daily caloric intake at and then use the following equation:

  • Total caloric intake x percentage = daily calories in fat
  • Daily calories in fat / 9 = grams of fat per day
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    Why Such High Calories

    One thing to be aware of is that protein shakes can be higher in calories. On average, the shakes you see below are 200 calories per serving. Because of this, they are best for those who are reducing calories in other areas of their diet or who have a solid and consistent exercise routine. Ideally you should drink this within two hours of exercising.

    My protein shakes do keep the calorie count to a minimum and use fresh ingredients such as fruit to boost the nutritional content. In terms of a healthy lifestyle, 200 calories still makes an ideal snack between meals but it is higher than your typical 100 calorie snack so just be aware that the extra protein requires a tradeoff in calories.

    Runner Up Protein Powders For Kids Who Are Picky Eaters

    These two protein powders have great ingredients and are organic, but they use organic stevia extract to sweeten the protein powders making them taste great but I dont love the use of stevia. I have provided them here because the rest of their ingredients are good and if your child rejects the protein powders on the list above, these are still a much better option than Pediasure!

    Amazing Grass Kidz Superfood

    This organic vegan protein powder also includes probiotics and greens. Its non-GMO, and dairy free, with only 2 g of sugar per serving. 1 scoop has 70 calories, 1g fiber, and 10g protein. This is sweetened with monk fruit and stevia, so it appears on my runners up list.

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    Muscle Milk Pro Series Protein Shake Knockout Chocolate 32g Protein 11oz 12ct

    as of April 12, 2022 12:39 am


    • Contains 11 fluid ounce bottles of muscle milk Pro Series Protein Shake, packaging may vary
    • 32 grams of protein per serving to help support muscle rebuilding, muscle growth, and maintenance of muscle mass
    • The Combination of high-quality slow releasing and fast releasing proteins provide a more sustained delivery of protein compared to whey alone
    • Excellent source of 20 vitamins and minerals. State of Readiness: Ready to Drink
    • Vitamin D and calcium for strong bones

    Protein Shakes For Picky Eaters

    Loving these protein shakes for kids! The easiest way to ...

    This protein shake has been a hit with my pickiest of picky eaters. Honestly, if your kid is fussy and refuses to try new things without a fuss, sit this in front of them and see what happens. Its sweet and cold, thick and milkshake like .

    Struggling to get one of them to eat breakfast? Try this. Ditto other meals. It works 🙂

    After looking into the whole Protein Shake thing for my son, the issue that kept going over and over in my head is that a typical protein shake provides 25g of protein per serve.

    And I know that you can get more protein into a smoothie simply using a few whole food ingredients. So I set about making a Homemade protein smoothie that is:

  • Good for you
  • Packs a protein punch
  • You can have in place of a meal
  • You can make at home in your own kitchen, and
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