Protein is an essential macronutrient that plays a crucial role in the growth and repair of muscles in the body. This makes it particularly important for youth athletes who are actively participating in sports and physical activities. To ensure optimal performance and recovery, it is recommended that youth athletes consume 2 grams of protein per kilogram of lean body weight every day. This also means that they should aim for at least 25-30 grams of protein per meal.
When it comes to protein sources, there is a significant difference between animal-based sources and vegan sources. This is particularly the case with the vital amino acid, leucine. Leucine is an essential amino acid that plays a key role in muscle protein synthesis. This is the process by which new muscle tissue is built. Animal-based sources of protein, such as meat, poultry, fish, and dairy products, are higher in leucine when compared to plant-based sources of protein.