While on the topic of training youth, I'd like to dispel an old sports nutrition myth. In a country where approximately 16 percent of our calories come from protein, I can safely say that most high school athletes, and adults, get the protein they need in the normal foods we eat. As a guide, our bodies require about 1 gram of protein for every 2.5 pounds of body weight. For a 160-pound male athlete, this works out to 70 grams per day, clearly less than the 105 grams consumed each day by the average U.S. male. This even applies to athletes involved in heavy weight training programs or distance running.
Protein is an important building block that helps build muscle.
And yes, a small percentage of protein is used by distance runners for energy production. However, because athletes involved in intense training typically increase their food intake, protein intake is naturally increased as well. In fact, any excess protein that is not used by the body is converted to fat and stored. My recommendation is that student athletes eat a diet filled with a variety of protein sources such as lean meats, skim milk and low-fat cheeses and yogurt. Complement this with breads and lots of vitamin-packed fruits and vegetables.