With baseball season starting, my kitchen has basically turned into a fueling station for my two boys. Watching them come home from practice and eat like they haven’t seen food all day is a pretty good reminder of how much growing, active teenagers need to keep themselves fueled.

Protein comes up a lot in nutrition, but when it comes to teens and sports, it can get confusing fast. Between daily gram targets and all the advice online, it’s easy to overthink it. But protein is simply one of the nutrients their bodies need to grow, build and repair muscle, and recover from all that running around, especially when they’re as active as my boys.

Growth vs. Maintenance

Here’s the thing about teenagers: they’re not just maintaining their bodies like most adults. They’re still growing. Their bones are lengthening, their muscles are developing, and their bodies are changing rapidly. That growth, along with everything else their bodies need to do, means protein is an important part of their nutrition.

Then add sport on top of that, and their bodies have even more work to do. Every practice and game challenges their muscles, which then need time and nutrients to recover and adapt. Protein helps repair and build muscle tissue, supporting both recovery and growth. That’s why getting enough matters, especially for active teens like my boys.

Absorption Is Everything

One thing I’ve learned is that nutrition isn’t just about what we eat, but also how well our bodies digest and absorb it. With my boys, that starts with something as simple as slowing down at mealtimes. They can inhale a meal in minutes, but chewing properly helps break food down before it reaches the stomach. From there, stomach acid and digestive enzymes help break protein into smaller pieces so the body can absorb and use the amino acids. When we’re rushing around between school, practices, and games, sitting down and eating without distractions can make meals more enjoyable and may help with digestion, too.

I also focus on offering a variety of protein-rich whole foods, such as eggs, lean meats, fish, beans, and seeds. Along with protein, these foods provide other nutrients that growing, active teenagers need. Rather than focusing only on hitting a certain protein number, I want my boys to get enough overall nourishment to support their growth, training, and recovery.

How Much Do They Actually Need?

When I’m trying to get a rough idea of how much protein my boys need, I look at their body weight and how active they are. The standard recommendation of 0.8 g per kg is the general guideline for adults, not necessarily the best target for a growing teen who plays sports. For active teenagers, around 1.2–1.5 g per kg per day is a commonly suggested range, depending on their training and individual needs.

I don’t really stress over exact numbers every day, but having a general idea helps me plan their meals. Here’s a simple way to calculate it:

Weight in pounds ÷ 2.2 = weight in kilograms

Weight in kilograms × daily protein target = grams of protein per day

For example, a 150-pound teen weighs about 68 kg. At 1.5 g per kg, that works out to roughly 102 g of protein per day. That’s a general estimate, not a number they need to hit perfectly every day.

I also try to spread protein throughout the day rather than leaving most of it for dinner. Including some at breakfast, lunch, dinner, and snacks helps provide a steady supply of nutrients to support growth and recovery, and, of course, hydration matters, especially during long practices and games. I make sure my boys have water available and drink regularly, with extra attention to replacing fluids lost through sweat. Protein is only one piece of the picture; they also need enough overall food, carbohydrates for energy, and healthy fats to fuel their bodies.

Note: These calculations are intended for healthy, active individuals. If you or your athlete have specific health concerns—such as kidney or metabolic conditions—it is always best to consult with your healthcare practitioner to determine the range that is right for your unique needs.

Finding the Balance

Protein needs can vary from day to day, and I see that with my boys. A heavy game or practice day can look very different from a rest day, and during growth spurts, their appetites and energy needs can change, too.

One thing I always keep in mind is making sure protein doesn’t crowd out carbohydrates. Foods like potatoes, oats, rice, and fruit provide the energy they need to run, train, and compete. After a game, I keep recovery simple with a mix of protein and carbs. A sandwich and some fruit can do the job, providing protein to support muscle repair and carbohydrates to replenish energy.

Protein is an important part of helping our kids grow and recover, but it’s only one piece of the picture. I focus on offering a variety of nourishing foods and making sure my boys eat enough to support their growth, practices, and games. It doesn’t need to be complicated to give their bodies the fuel they need.

Simply Salt and Soul

The Salt (The Science): Protein needs to be broken down during digestion before the body can absorb its amino acids. Stomach acid helps activate pepsin, an enzyme that breaks protein into smaller pieces. I know my boys are often in a rush, especially between school and baseball, so I try to make mealtimes a chance to slow down, sit together, and actually enjoy their food. Taking a breath and eating without rushing can make meals more enjoyable, even if it isn’t a magic fix for digestion.

The Soul (The Wellness): Honestly, there’s something really satisfying about getting a good meal into my boys after a game. They’ve worked hard out there, and I know their bodies need fuel to recover and get ready for the next practice. When I see them feeling good and ready to go again, I feel like I’m doing my part. Feeding them after a game might seem like an everyday thing, but to me, it’s one of the ways I show up for them.