Me: What did you have for breakfast?
Softball Player: I didn’t have time this morning…
This is an all too familiar situation.
It’s 4:00 pm and your daughter is walking into the gym fueled by a school lunch and a morning Starbucks Vanilla Latte. Half of those calories came from a heavy dose of sugar; clearly not the greatest fuel for performance.
Athletes in general struggle to consume enough protein, fruits, and veggies due to a hectic daily schedule and they don’t like the taste. Finding a protein shake that they actually enjoy and want to have each day help improve an athlete’s energy levels and overall health.
A protein shake is an excellent way to provide your daughter with quality protein, healthy fats, and antioxidants to fuel their busy schedule.
Get A Quality Blender
You are going to need a blender that can crush ice cubes and thrash through fruits and veggies. If your blender can’t do this, it’s time for an upgrade.
A quality blender will run you around 50-100 dollars.
Here are some proposals
Step 1: Start With A Liquid
Choosing a liquid that will boost the flavor of the shake is crucial. I don’t usually advocate for a water base because it lacks the calories athletes need and it doesn’t help improve the taste.
Try one of these instead:
- Almond Milk – Vanilla or chocolate
- 2% or Whole Milk
Step 2: Pick A Veggie
Many kids avoid veggies because they don’t like the taste. Fortunately, the other flavors of the fruit take over and the vegetables are undetectable.
Start with a small handful of one of these veggies
- Powdered veggie or green supplement
Step 3: Pick a fruit
Fresh or frozen fruit not only provides antioxidants that can help fight off infections and promote cell growth but help give your shake a great taste.
Choose one or two of these below (1-2 handfuls)
- Frozen berry mix
- Frozen tropical mix
Step 4: Pick A Protein Source
Consuming more protein can result in greater strength gains and lean muscle mass. More protein can also suppress muscle breakdown which is bound to happen when your daughter is active in sports for multiple hours per day.
When it comes to picking a flavor, keep it simple. Vanilla, chocolate or peanut butter mix better with fruits and veggies than cinnamon toast crunch or birthday cake flavors.
Add one of these protein sources (25-50 grams)
- Whey Protein
- Casein Protein
When picking a protein powder, I push for parents to check out TrueNutrition.com. True Nutrition allows you to customize your own protein blends based on lifestyle, goals, and budget.
The best thing about True Nutrition is that you know what goes into the blend compared to buying off the shelf at your local store. Some protein powders are filled with fillers and sugars.
Step 5: Fat Source
Fats help support metabolism and the absorption of many nutrients. Avoid using grainy fat sources such as flax, hemp, or chia seeds.
Choose one these go to fat sources below (1-2 tablespoons)
- Peanut butter – smooth or crunchy
- PB Fit
Step 6: Add Ice (5-6 cubes)
Ice helps give the shake an icy smoothie feeling.
Depending on your schedule, prepare the shake the night before or the morning of. It will help get some much-needed calories, high-quality proteins and vitamins in your daughter’s body to fuel her through her day. This process is quick and should take maybe 10 minutes