As a Food & Nutrition Consultant and Mom of three kids in sports, I know the importance of protein for young athletes.

Protein is vital for creating and maintaining muscle. It helps with growth and development, plus builds and repairs muscle, especially after intense exercise like hockey. Young athletes should ideally consume a variety of high-quality proteins to grow, repair, and maintain muscle tissue.

A a parent, it can be hard to get protein into our player’s diet-especially after a practice or game. Kids may not be hungry, or they want something quick and easy.

That’s why I’ve come up with my top five ways to get more protein with some simple ideas you can use right away. Check them out below!

#5: Milk

Milk contains 8g of protein for every cup. Always good for cereal or drinking on it’s own; milk is also great to use in recipes like pre- or post-game smoothies or add to pancake mix for an extra boost in the morning. 

#4: Eggs

Eggs contain 6g of protein each. They are incredibly versatile and even if your player doesn’t like eggs on their own, there are many ways to get eggs into their diet. Of course, I am partial to the classic scrambled eggs, fried eggs, or egg cups. Even breakfast burritos or breakfast sandwiches are a great way to get more eggs. A way to sneak them in is French Toast, whisk them into oatmeal, or add them into everyday recipes like meatballs or muffins!

#3: Cottage Cheese

Cottage cheese contains about 14g of protein per ½ cup. I love it on its own or you can serve with fruit. Cottage cheese contains casein, which takes longer to digest than whey, making it a great snack to keep your player fuller, for longer. If the texture is bothersome, you can blend it until smooth for recipes. I like to use cottage cheese to replace ricotta in lasagna or make a blended ranch dip for veggies or crackers.

#2: Nuts & Seeds

Nuts and seeds have varying amounts of protein but having an option that is easy to grab and take with you is the best part! Trail mix is the obvious choice, but you can also add nuts and seeds to smoothies, yogurt parfaits, or energy bites. You can keep a stash in your car or hockey bag so it’s available to you whenever you need a boost.

#1: Yogurt

Greek yogurt is my favourite way to get more protein because you can eat it on its own or add it to a ton of recipes! For ¾ cup of 2% plain greek yogurt, you can get 14-16 grams of protein! It’s a total powerhouse. I use greek yogurt in place of mayonnaise, sour cream, or oils in baking. It’s great for dips, or you can freeze it with fruit and honey for a sweet cool treat after practice. You can mix it with nut butter and maple syrup for a delicious apple dip.

Now you know some easy ways to get more protein into your young athlete’s diet. By adding one or two of these foods into your rotation, you’ll be helping your player with muscle growth, recovery, and repair. Which is your favourite?

Check out our Nutrition series for more tips and meal ideas.