Protein is one of the most talked about nutrients for athletes! But with all the info and products out there, it’s easy to get confused about what’s true and what is just a myth.

Why does Protein Matters for Athletes?

Protein helps you build and repair muscles, support your recovery, and keeps you feeling full and focused. For high school athletes who have a busy schedule with school, training, and lifts, getting enough protein is key to improving your game.

But it’s not about eating tons of protein… it’s about getting the right amount at the right times.

Myth vs. Truth: Clearing Up Protein Confusion for athletes

Myth 1: Most of your plate should be protein to build muscle. The Truth: Most high school athletes need about 0.6 to 0.9 grams of protein per pound of body weight daily. More than that isn’t always better and makes you feel really full. If you are too full, you are likely missing out on essential carb based snacks to fuel your training.

Myth 2: Protein shakes are the only way to get enough protein.
The Truth: Whole foods like chicken, eggs, dairy, beans, and seeds provide excellent protein. Shakes can be convenient but aren’t necessary. I recommend limiting the “bonus protein” (bars, shakes, and powders) to one per day.

Myth 3: Eating protein right after practice is a must.
The Truth: While eating protein soon after training helps recovery, the total protein you consume throughout the day matters most.

Myth 4: Plant based athletes can’t get enough protein.
The Truth: Plant proteins like beans, lentils, quinoa, tofu, and nut or seed butters can easily meet protein needs when combined properly!

How to Fit Protein Into Your Day

Consistency is the number one goal for protein. Aim to include protein at every meal and snack to support muscle repair and strong energy. A good estimate for most athletes is 25 to 30 grams of protein per meal (about the size of your palm) and 5 to 15 grams of protein per snack.

• Breakfast: Eggs or dairy free yogurt with granola

• Snack: Trail mix or roasted chickpeas

• Lunch: Turkey sandwich or quinoa salad with beans

• Pre training snack: stick to carbs here with pretzels or applesauce

• Post practice: Smoothie with protein powder or yogurt

• Dinner: Grilled chicken or tofu with veggies and rice

• Evening snack: yogurt bowl or chocolate milk

Protein is essential for athletes. Your primary goal is to focus on food sources of protein at every meal and snack to fuel your growth, recovery, and performance.

Want more protein tips and fueling ideas? Visit The Academy, the online nutrition hub for high school athletes and their families.