With baseball season starting, my kitchen has basically turned into a fueling station for my two boys. And honestly, there’s no better reminder of how much growing, active kids need than watching them come home from practice and just eat like they’ve been running on empty.

Protein comes up a lot in nutrition, but when it comes to teenagers and sport, it can get confusing fast. Between daily gram targets and everything you see online, it’s easy to overthink it. But really, protein is just one of the basics their bodies rely on. It helps build and repair muscle, supports growth, and keeps everything running the way it should, especially when kids are as active as mine are.

Growth vs. Maintenance

Here’s the thing about teenagers, they’re not just maintaining like we are as adults. They’re also building. Their bones are lengthening, their muscles are developing, and they’re growing into a bigger, stronger version of themselves. So their protein needs are naturally higher than ours to begin with.

Then add sport on top of that. Every practice, every game puts stress on their muscles, in a good way. I like to think of it as small wear and tear that needs repairing. Protein is what supports that repair. Without enough of it, recovery takes longer and their bodies struggle to keep up with the demand.

Absorption Is Everything

One of the biggest things I’ve learned is that it’s not just about what they eat, but how well their body can actually use it. You can serve a great high-protein meal, but if digestion is rushed or off, their body won’t get what it needs from it.

Chewing (the first step): It really does start with chewing. I know that sounds basic, but my boys can inhale a full meal in minutes. Slowing down and actually chewing helps break food down properly before it even reaches the stomach.

The Role of HCL: From there the stomach needs enough acid and digestive support to break protein into something usable. When kids are stressed or rushing, which happens constantly around games and practices, the body stays in that heightened stress mode and digestion takes a back seat. I’ve noticed a real difference on the nights we actually sit down together, take a breath, and eat without rushing.

Bioavailability: I also try to focus on whole food sources like eggs, lean meats, beans, and seeds. Not only do they provide protein, but they also bring nutrients like B vitamins, zinc, and magnesium, which all support how protein is broken down and used. So instead of just hitting a protein number on paper, they’re getting a more complete mix that actually supports recovery and growth.

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 it based on their body weight. The standard recommendation of around 0.8g per kg is really just the minimum. For growing active teens it’s usually more like 1.2 to 2.0 grams per kg depending on how active they are and where they’re at in their growth.

I don’t stress over exact numbers every day but it gives me a general target to aim for. Here’s a simple way to calculate it:

• Take their weight in pounds and divide by 2.2 to get kilograms, then multiply by your protein target
• For example a 150 pound teen athlete — about 68 kg — would aim for roughly 100 to 105 grams of protein per day during heavier training periods.

How it’s spread through the day matters too. I try not to load it all into one meal. Spreading it across breakfast, lunch, dinner, and a couple of snacks works much better than one big hit all at once.

And if protein intake goes up, water needs to go up too. When the body processes more protein, it has more byproducts to filter. Staying hydrated just helps everything run more smoothly—which, as most parents know, is its own challenge with teenagers.

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

The right amount isn’t the same every day, and I see that with my boys. A heavy game or practice day looks very different from a rest day. During growth spurts, everything ramps up, appetite, energy needs, all of it.

One thing I always keep in mind is not letting protein crowd out carbs. They still need things like potatoes, oats, and fruit because that’s what gives them the actual energy to play. After a game, I keep it simple, some protein paired with carbs. A sandwich and fruit does the job. The carbs help replenish energy, and the protein supports muscle recovery. It doesn’t have to be complicated.

Protein is a big part of what helps our kids grow, recover, and keep up with everything they’re doing. When we focus on good quality sources and make sure their bodies can actually use what they’re eating, we’re giving them what they need to feel strong on the field and supported overall.

Simply Salt and Soul

The Salt (The Science): Protein needs the right environment to be broken down properly. In the stomach, hydrochloric acid helps activate the enzymes that break protein down into usable amino acids. But when kids are rushing through meals or eating while stressed, that whole process can get disrupted. Even something small like slowing down, taking a breath before eating, or having a little lemon water beforehand, can help the body shift into digestion mode. It sounds simple, but it really can make a difference in how well they absorb what they’re eating.

The Soul (The Wellness): Honestly, there’s something really satisfying about getting a good meal into my boys after a game. They worked hard out there and I know their bodies need it. When I see them bounce back quickly, show up to the next practice feeling good, and just have that energy, I feel it. Like I did something right. A post-game meal sounds like such a small thing. But those small things add up more than we think.