By TrueSport
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:
With all these options, allow your athlete to build their own rather than serving them. This lets your athlete add extra protein if they’re feeling hungry and affords them some independence. This is especially helpful for older athletes who will be dealing with the buffet line in college dining halls soon!
And of course, these recipes are just simple starting points for the culinarily-inclined. You can get creative by changing flavor profiles with new spices and sauces, trying new options for rice or grains, and mixing up the proteins. For example, a burrito bowl made with ground beef with salsa and guacamole over rice isn’t that different from making the same bowl with salmon instead of beef, but the flavor profile changes completely.
Three bean chili
Ingredients:
1 can black beans
1 can white beans
1 can chickpeas
1 large can stewed, diced tomatoes
1 can of pureed tomatoes
1/2 cup chopped yellow onion (can purchase chopped onion frozen as well)
1/2 bag fresh or frozen spinach
1-2 cups of any favorite chopped vegetables your athlete prefers: Carrots, peppers, mushrooms, and broccoli are all great options and can be used fresh or frozen
5 tablespoons chili powder or chili seasoning
2 cups brown rice or quinoa
Optional: Ground beef, shredded chicken, or vegan alternative
Toppings: Fresh chopped tomatoes, cilantro, sliced avocado or guacamole, cheddar cheese, plain Greek yogurt (a great protein-rich alternative to sour cream), tortilla chips
Directions:
Pasta with meat sauce
Ingredients:
1 jar of strained, crushed tomatoes (roughly 600 mL)
3 teaspoons oregano or Italian seasoning mix
1 cup chopped onion
1 pound ground beef
1/2 bag fresh or frozen spinach
Whole wheat pasta (chef’s choice for noodle style)
Directions:
Burrito bowl
Ingredients:
2 pounds ground beef, boneless skinless chicken thighs, or vegetarian meat substitute
1 large onion
2 bell peppers
1 bag spinach (or half bag frozen spinach)
3 tablespoons chili powder or burrito seasoning
2 cups brown rice or quinoa
Olive oil
Toppings: Fresh chopped tomatoes, cilantro, sliced avocado or guacamole, cheddar cheese, plain Greek yogurt (a great protein-rich alternative to sour cream), tortilla chips
Directions:
Takeaway
For optimal muscle growth, make sure your athlete has access to as much food as they want at mealtime. A young athlete should be eating according to their hunger, not simply eating as much as you are. Prioritize a wide variety of protein and carbohydrate options at every meal. Keep meals simple, and allow athletes to ‘build their own’ plates, but ensure that the plate has at least a fist-worth of carbohydrate and a palm of protein.
About TrueSport
TrueSport®, a movement powered by the experience and values of the U.S. Anti-Doping Agency, champions the positive values and life lessons learned through youth sport. TrueSport inspires athletes, coaches, parents, and administrators to change the culture of youth sport through active engagement and thoughtful curriculum based on cornerstone lessons of sportsmanship, character-building, and clean and healthy performance, while also creating leaders across communities through sport.
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