Do Teenage Rugby Players need Protein Powder?
Many of my teenage rugby clients want to “bulk up” or gain muscle mass and ask me about taking protein powders. Unfortunately, there is no magic pill or powder for muscle gain. It is a combination of factors including growth stage and genetics. Certainly diet and protein intake, sleep and resistance exercise also contribute to muscle gain.
It is true that athletes trying to gain muscle mass, (especially in the initial stages of training) all have protein requirements higher than the inactive population. Protein recommendations for teenage rugby players is similar to that of adults. That is between 1.3-1.8g per kg of body weight per day. So for a 60kg rugby player that is 90 grams of protein per day and for a 80Kg rugby player that is 120 grams (using an average of 1.5g / kg of body weight).
Most teenage rugby players can easily reach their daily protein targets by eating high value protein sources. That is animal based protein such as dairy foods, eggs, fish, meat and poultry. Plants do contain some protein sources however they are not as easily absorbed. Therefore teenage rugby players that follow a vegetarian diet or do not consume dairy may struggle to meet their daily protein requirements.
Optimal protein intake is frequent serves throughout the day (approx.20 grams at a time) rather than just at one meal such as dinner. An example of a daily protein intake for a teenage rugby player may be:-
Breakfast – 1-2 eggs
Recess – high protein yogurt eg: Chobani brand yoghurt
Lunch – chicken or beef in a wrap or sandwich
Afternoon tea – Milk in a berry / banana smoothie
Dinner – palm size of steak
Also a protein and carbohydrate snack is a good idea for recovery straight after training or a game if you are not going to have a meal within approximately 1 hour.
Different Protein Powders
Despite the recommendation to source protein via food, many teenage rugby players choose to consume protein powders on a regular basis. Remember that any type of protein powder is technically a processed food. So, if you do use a protein powder then just make sure it is very good quality. Read the label and ascertain exactly what type of protein and the amount of protein per serve. Look for any unnecessary added ingredients such as sweeteners, proposed fat metabolisers, vitamins and minerals. Also remember that many of these powders can be high in calories and will be stored as body fat if taken more than your daily calorific requirements.
I always recommend a natural protein such as the 180 Nutrition which comes in Cocoa and Coconut and in available for sale in the SESMO clinic.
To ascertain the right nutritional plan for your rugby season please make an appointment with Edwina.