Protein Foods for Kids in Sport

Protein foods are the bodies muscle building fuel source.

Proteins are the bodies muscle repair source.

Eating protein gives kids in sport the full satisfied feeling in their stomach that other food groups doesn't.

Sports kids on low protein, low fat diets are robbing their bodies of essential fuel and growth sources.

The recommended amount of protein for sports kids 8-12 years is 0.45 grams.

Protein foods


  • Full cream milk and soy milk
  • Yogurt
  • Eggs
  • Cheese

  • Chicken in sandwiches, wraps, sushi, with salads
  • Ham in sandwiches, wraps, sushi, with salads
  • Tuna (flavored varieties for extra taste) in sandwiches, wraps, sushi, with salads
  • Cheese
  • Peanut Butter

  • Lean beef
  • Chicken
  • Fish
  • Beans, tofu, lentils and other legumes

  • Almonds and cashew nuts
  • Sunflower seeds
  • Peanut Butter
  • Smoothies using full cream or soy milk

Adult protein bars and shakes should not be used. The amount of protein can sometimes be too high for kids bodies to absorb.

Sports coaches, educate the parents to provide a healthy diet for the kids in sport. A healthy diet will easily meet the recommended amount of protein for a preteen.

Sports coaches should note that the best food or healthy diet in the world will not count for anything should the athlete not be getting enough water or sleep.

10 hours of sleep a night

1.5 – 2 liters of water per day.

kids sports nutrition