Protein is a vital macronutrient thatsupports countless functions in the body. Its building blocks, amino acids, areused to form muscle tissue, collagen (for skin and connective tissue), enzymes(for metabolism), antibodies (for immune health), and even hormones thatregulate growth and energy use.
For growing children — especially thoseinvolved in regular sport — protein plays an even more important role. Itsupports growth and development, muscle repair after activity, and strongerbones and connective tissue.
Active children experience more musclestress and breakdown during exercise, so their recovery needs are greater.Depending on their age, sex, and training load, recommended protein intaketypically ranges from 1.2 to 2.0 grams per kilogram of body weight per day.
After physical activity, muscles are moresensitive to nutrients — especially amino acids. Consuming protein aftertraining helps stimulate muscle protein synthesis (MPS), reduce soreness andspeed up recovery, and promote lean muscle growth over time.
For young athletes, a protein-richpost-training meal or snack is one of the best ways to enhance adaptation andrecovery.
• Lean meats & poultry – rich incomplete proteins and iron
• Fish (e.g., salmon, tuna, mackerel) –high in protein and omega-3s
• Dairy products – milk, cheese, yoghurt(contain fast- and slow-release proteins like whey and casein)
• Eggs – contain high-quality protein andbrain-supportive choline
• Legumes – beans, lentils, peas (high inprotein and fibre)
• Tofu, tempeh, edamame – versatile andnutrient-dense
• Nuts and seeds – provide protein,healthy fats, and minerals
• Whole grains – like quinoa, buckwheat,and oats add complementary amino acids
Below are two protein-balanced mealsdesigned for active children aiming to consume around 60g protein/day(estimated for a 30kg child). These meals provide high protein, fibre, andhealthy fats while staying around 800 kcal each.
Ingredients:
• 100g chicken breast
• 2 cups mixed vegetables
• ½ cup cooked brown rice
• 1 tbsp olive oil
• 1 tbsp soy sauce
• Garlic, ginger, black pepper
Instructions:
1. Dice the chicken and stir-fry in oliveoil until fully cooked.
2. Add vegetables, soy sauce, and spices. Cook until tender.
3. Serve over brown rice.
Nutrition Notes: High in completeprotein, iron, zinc, and vitamins A & C.
Ingredients:
• 1 cup cooked quinoa
• 1 cup cooked chickpeas
• ½ avocado, diced
• 1 cup mixed raw vegetables
• 2 tbsp olive oil
• Lemon juice, garlic powder, black pepper
Instructions:
1. Rinse chickpeas and mix with quinoa,avocado, and vegetables.
2. Whisk dressing and toss through the salad.
Nutrition Notes: Rich in plant protein,fibre, and anti-inflammatory fats.
Protein is essential for growth, recovery,and performance in young athletes. Active children benefit most from balanced,high-quality protein sources, regular intake throughout the day, andpost-training meals that combine carbs and protein.
At Swimmers Clinic, we help parents andyoung athletes understand how to meet their daily needs with practical,age-appropriate nutrition strategies.
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