Of course protein plays an important role! One important message is to make sure young athletes always focus on food first. High quality protein sources include:

• fish and other seafood
• low or non fat milk or yogurt
• chicken and turkey breast
• lean red meat
• tofu
• mixed nuts
• eggs
• beans
• natural peanut butter and more.

A greater variety in the diet is best, in terms of supplying the body with various needed amino acids and other nutrients. We need to teach young athletes proper nutrition habits, which should include whole, nutrient-dense foods rather than teaching them to immediately turn to supplements, which is common with protein.

At the same time, there are quality supplements out there that can be of use. I would much rather have a teen athlete have a high quality protein shake, blended with some fruit versus fast food, which is way too common these days.

>> Do they need a protein supplement? No.
>> Will it make them into the next college or pro athlete? Of course not.
>> Can it be beneficial and a healthier option than many of the alternative high sugar, high fat foods marketed directly towards children? Yes.

But whole foods provide more nutrients than any supplement will be able to provide.

3) Understand the Need for Fat: Fat is another crucial nutrient for athletes. The key, like with the other macronutrients, is to focus on quality. In fact, there have been a handful of scientific studies to even show that one component of omega-3 fats, DHA, is crucial in terms of brain development.