Your kids eating your portion too?

If you're like me, sometimes by the time you sit yourself down at the dinner table,  most of the food has been claimed!  And you being the ultimate giving person ends up with less than everyone else ... right?

Makes you wonder if you are making enough ... or are they eating too much?

When it comes to protein requirements for growing athletes, there is a little formula that you can work with.  Of course it varies depending on age and sport ... so here goes:

• Take your kid's weight and divide it by 2.2 to determine kilograms.
• Children aged 7-10:  1.1 to 1.2 grams of protein per kilogram  
• (example:  Mikey weighs 50 pounds:  50/2.2 = 27.73 (let's round to 28 kilograms)  28 x 1.2 = 30.8 grams of protein per day.
• Children aged 11-14:  1.0 gram of protein per kilogram of weight

If you have a kid who plays a power sport you would want to increase their strength with adequate protein as well as an endurance athlete who is training and playing many hours at a time.

Although many athletes believe in "carbo loading" the day before their game/meet, they have to keep in mind that without some protein, they will not be able to convert the carbs to usable energy for their event.

A good basic meal to keep in mind:  lots of rice and veggies with some chicken teriyaki in the mix.

Please click this recipe from awhile back for a stir-fry recipe if you are in need of something easy and really, really good!!!

And so I'm off to watch a game daughter #1 is playing in ...
Wish I could be in two places at the same time to watch daughter #2 play her game!

Hope you have a fantastic evening wherever your kids take you!
Krista


When I begged my kids to please pose with me for a photo for a new book that will be coming out by the husband and wife team of Drew and Karin Rozell this is what I get to deal with:

Anyone else feel the joy?

I love them.

Even though they make me crazy.  

In Wellness,

Krista