home
RSS
March 25th, 2011
08:48 AM ET

Should I give protein shakes to my 8-year-old daughter?

Every weekday, a CNNHealth expert doctor answers a viewer question. On Friday, it's Dr. Melina Jampolis, a physician nutrition specialist.

Asked by Michelle, Kentucky

My 8-year-old daughter is about to begin the "Girls on the Run" program (a program where they train girls between third and eighth grade to run a 5K,) at her school. She would like me to make her the same protein shake after practices that I have myself after my workouts. (I make an 8-oz smoothie of skim milk, fat free vanilla yogurt and vanilla flavored natural whey protein powder. I do a combo of yoga, pilates and strength training.) I am not sure if this is something she needs or should have, nutritionally. Any advice or alternatives for her after her practices? She is convinced she needs something more than water because she does experience muscle cramps and has had shin splints before.
Expert answer

Hi Michelle,

I think it's terrific that your daughter is not only exercising regularly, but also thinking about good nutrition and how to fuel her body at such a young age. Without knowing more about her (height, weight) or the workouts (duration, intensity), I will do my best to give you a few tips. If her runs last longer than one hour, she would probably benefit from some type of sports drink containing 6%-8% carbohydrates and electrolytes during the run, particularly if she experiences muscle cramps. During runs less than 60 minutes, water is fine.

After a longer workout (over one hour), a combination of carbohydrates and protein in a 4:1 ratio is recommended for recovery. Your smoothie sounds like it has too much protein to meet this recommendation so I would take out the whey protein and add in half a banana for your daughter (You may want to cut back on the protein and increase carbs slightly too in your post-workout shake as well since you are getting protein from the milk, the yogurt and the whey protein powder.) The milk and yogurt are good sources of calcium, which is important for bone health, especially in young athletes who may be at higher risk of overuse injuries, and good quality protein for muscle building and recovery. Other good post-workout snacks include peanut butter and jelly sandwich on whole-grain bread, string cheese and an apple or orange, or yogurt with berries.

If it has been more than 3-4 hours since she has eaten, make sure that she gets a snack 30-45 minutes before her run. Fruit or whole grain cereal bars are easy portable choices.

As a young athlete, it is also important that she get adequate amounts of dietary iron and B vitamins. Fortified cereals and grains, lean red meat, and spinach are good foods to include on a regular basis. And make sure she eats plenty of vitamin C-rich foods too (citrus, strawberries, green and red peppers) to ensure adequate iron absorption.

Finally, make sure that she drinks plenty of water, as younger athletes are at higher risk of dehydration and do not instinctively rehydrate as well as adults. Roberta Anding MS, RD, CSSD, CDE, LD who is a spokesperson for the American Dietetic Association and director of Sports Nutrition at Texas Children's Hospital, adds the following suggestions:

Teach her to check the color of her urine in the morning when she gets up. If it looks like apple juice, then she is likely dehydrated and this may be the source of her cramps. If her urine looks like lemonade in morning, then she probably is doing fine with her hydration. Fruits, vegetables, milk and yogurt contain 80%-90% water -  think of them as time-released fluid. Also, since she is at school all day, have her "give you eight" which means eight big gulps of water every time she passes the water fountain.

Cramping is caused by dehydration and loss of sodium in sweat. So if her hydration is fine, then consider having a salty snack before her run, such as a handful of pretzels about 30-45 minutes before the run.

Follow Dr. Melina on Twitter


soundoff (953 Responses)
  1. EncoxAni

    Super P-Force illegal drugs in canada xanax canadian pharmacy

    June 10, 2021 at 00:04 | Report abuse | Reply
  2. Sean Elion

    http://devinl70n8.jiliblog.com/59238896/5-easy-facts-about-digital-marketing-course-described

    June 10, 2021 at 01:53 | Report abuse | Reply
  3. MileSwa

    cialis uk no prescription cialis with dapoxetine long term effects of cialis

    June 10, 2021 at 06:18 | Report abuse | Reply
  4. Eldora Lemar

    Hello there! This post could not be written much better! Looking at this post reminds me of my previous roommate! He continually kept talking about this. I am going to forward this information to him. Fairly certain he will have a very good read. Many thanks for sharing!

    June 10, 2021 at 08:41 | Report abuse | Reply
  5. Toccara Visco

    This blog was... how do you say it? Relevant!! Finally I've found something which helped me. Appreciate it!

    June 10, 2021 at 09:10 | Report abuse | Reply
  6. rv repair shop

    Right here is the right site for anyone who wants to find out about this topic. You realize a whole lot its almost tough to argue with you (not that I actually will need toÖHaHa). You definitely put a brand new spin on a topic that has been discussed for years. Great stuff, just wonderful!

    https://blog.so-net.ne.jp/_pages/mobile/step/index?u=http://kadinsaniz.com/emziren-kadinda-augmentin-kullanimi

    June 10, 2021 at 09:12 | Report abuse | Reply
  7. Ellamae Onorati

    Pretty! This was an incredibly wonderful post. Thank you for supplying this info.

    http://codyx38l8.blogminds.com/not-known-facts-about-custom-t-shirts-12770146

    June 10, 2021 at 09:19 | Report abuse | Reply
  8. Jeffrey Hinrichs

    https://lukasr15d5.ageeksblog.com/4029596/sprinter-van-repair-shop-options

    June 10, 2021 at 16:41 | Report abuse | Reply
  9. rv repair near me

    http://proxy.uriburner.com/fct/rdfdesc/usage.vsp?g=http://www.therestaurantsweb.com/board/board_topic/3906811/4005072.htm?page=3/

    June 10, 2021 at 18:31 | Report abuse | Reply
  10. Suzanna Gruen

    http://www.bshare.cn/share?url=https://franciscof58j6.jiliblog.com/59331021/value-of-appointed-day-effective-date-in-restructuring

    June 10, 2021 at 19:17 | Report abuse | Reply
  11. Francesco Difrancesco

    I couldnít refrain from commenting. Well written!

    http://www.bshare.cn/share?url=https://daltonx37k8.bloggerswise.com/5524990/truck-services-options

    June 10, 2021 at 20:02 | Report abuse | Reply
  12. Kazuko Iozzo

    Spot on with this write-up, I actually feel this web site needs a lot more attention. Iíll probably be returning to see more, thanks for the information!

    June 10, 2021 at 20:02 | Report abuse | Reply
  13. Aisha Randall

    Good blog post. I certainly love this site. Continue the good work!

    https://angelov14y3.glifeblog.com/4036515/not-known-facts-about-mercedes-sprinter-van-repair-near-me

    June 11, 2021 at 00:05 | Report abuse | Reply
  14. rv repair

    http://sc.hkexnews.hk/TuniS/sekitarjambi.com/berikut-40-formasi-cpns-merangin-tanpa-peserta-lulus-passing-grade/h

    June 11, 2021 at 03:54 | Report abuse | Reply
  15. Alonzo Dinitto

    This site was... how do I say it? Relevant!! Finally I have found something that helped me. Many thanks!

    June 11, 2021 at 05:54 | Report abuse | Reply
  16. Emory Wahlquist

    Itís hard to find knowledgeable people for this topic, however, you seem like you know what youíre talking about! Thanks

    June 11, 2021 at 06:53 | Report abuse | Reply
  17. Eldon Burkhalter

    Nice post. I learn something new and challenging on websites I stumbleupon everyday. It will always be exciting to read content from other authors and practice a little something from their sites.

    http://images.google.be/url?q=http://paxtony25c4.widblog.com/54938772/the-definitive-guide-to-corporate-coaching

    June 11, 2021 at 06:53 | Report abuse | Reply
  18. Deanne Baracani

    Way cool! Some extremely valid points! I appreciate you penning this article plus the rest of the website is really good.

    https://arthurt03w1.blogdiloz.com/4099334/the-best-side-of-rv-body-shop

    June 11, 2021 at 07:26 | Report abuse | Reply
  19. rv repair shop

    I quite like looking through an article that can make people think. Also, thanks for allowing for me to comment!

    https://cbts2.thischurch.org/mod/admin/view-image.php?i=/share/mod_news_images/2767.jpg&ru=http://clayton9r1e5.blogdanica.com/3490571/5-simple-techniques-for-rv-repair-shop

    June 11, 2021 at 13:03 | Report abuse | Reply
  20. near me

    Good blog post. I absolutely love this site. Keep writing!

    bookstore

    June 11, 2021 at 13:59 | Report abuse | Reply
  21. oc appliance man

    Excellent write-up. I definitely love this website. Continue the good work!

    http://hibino.cc/__media__/js/netsoltrademark.php?d=www.ocrvandtrucks.com/

    June 11, 2021 at 14:05 | Report abuse | Reply
  22. RV Entertainment System Los Angeles

    Oh my goodness! Incredible article dude! Many thanks, However I am encountering troubles with your RSS. I donít understand the reason why I am unable to subscribe to it. Is there anyone else getting similar RSS problems? Anyone who knows the answer can you kindly respond? Thanks!!

    http://automationzone.com/__media__/js/netsoltrademark.php?d=www.ocrv.world/

    June 11, 2021 at 17:36 | Report abuse | Reply
  23. South Haven Michigan Mercedes Sprinter Repair Near Me

    https://unrealengine.vn/redirect/?url=https://fleetservicerepairshop.com

    June 11, 2021 at 17:37 | Report abuse | Reply
  24. Nissan Cargo Van Repair Shop Near Me

    Very good information. Lucky me I found your website by accident (stumbleupon). I've saved it for later!

    http://violetwine.com/__media__/js/netsoltrademark.php?d=sprintervanrepairnearme.com/

    June 11, 2021 at 17:37 | Report abuse | Reply
  25. Mecedes Sprinter Repair

    I was able to find good info from your content.

    http://southampton.ac.uk/~drn1e09/foaf/visualizer.php?url=http://www.campervanrepairshop.com

    June 11, 2021 at 19:50 | Report abuse | Reply
  26. rv service and parts near me

    https://board-en.drakensang.com/proxy.php?link=https://www.ocrvmotorsports.life

    June 11, 2021 at 21:21 | Report abuse | Reply
  27. RV TV Near Me

    http://billysayswhat.com/__media__/js/netsoltrademark.php?d=ocrv.life/

    June 12, 2021 at 04:38 | Report abuse | Reply
  28. Rv Restoration Shop

    http://nancyja.net/__media__/js/netsoltrademark.php?d=fleetautorepairshop.com

    June 12, 2021 at 04:38 | Report abuse | Reply
  29. truck shops in orange county

    After exploring a number of the blog articles on your blog, I seriously like your way of writing a blog. I saved as a favorite it to my bookmark site list and will be checking back in the near future. Please visit my web site too and tell me your opinion.

    http://www.eastbaysanitary.com/__media__/js/netsoltrademark.php?d=ocrvmotorsports.co/

    June 12, 2021 at 04:56 | Report abuse | Reply
  30. Ecu Repair Shop For Sprinter Van

    http://www.meetings-aeriens.com/__media__/js/netsoltrademark.php?d=fleettruckrepairshop.com

    June 12, 2021 at 05:11 | Report abuse | Reply
  31. RV Repair Insurance

    http://www.e-librarian.net/__media__/js/netsoltrademark.php?d=campervanrepairshop.com

    June 12, 2021 at 05:37 | Report abuse | Reply
  32. Young Cassius

    http://zaneo30g9.ezblogz.com/31488169/the-smart-trick-of-security-companies-that-no-one-is-discussing

    June 12, 2021 at 12:45 | Report abuse | Reply
  33. Kaylee Candle

    I was extremely pleased to discover this website. I want to to thank you for your time for this fantastic read!! I definitely appreciated every part of it and I have you saved as a favorite to see new stuff in your blog.

    http://www.bshare.cn/share?url=https://raymondsur13.blogdemls.com/3902562/5-simple-statements-about-fire-truck-repair-near-me-explained

    June 12, 2021 at 12:50 | Report abuse | Reply
  34. Raleigh Pouche

    http://mylesj93c6.bloginder.com/5576739/getting-my-used-maserati-for-sale-near-me-to-work

    June 12, 2021 at 12:55 | Report abuse | Reply
  35. Wilbur Angelillo

    Pretty! This has been an extremely wonderful article. Thank you for supplying these details.

    https://www.treasury.gov/cgi-bin/redirect.cgi/?https://www.landenx25b3.blogrenanda.com/5920998/top-latest-five-digital-marketing-agency-urban-news

    June 12, 2021 at 12:55 | Report abuse | Reply
  36. August Leshko

    Oh my goodness! Awesome article dude! Thanks, However I am experiencing issues with your RSS. I donít know why I am unable to subscribe to it. Is there anyone else getting identical RSS problems? Anyone that knows the solution will you kindly respond? Thanx!!

    http://images.google.be/url?q=http://andresu26h7.blogsidea.com/5681816/the-best-side-of-rv-body-shop

    June 12, 2021 at 12:55 | Report abuse | Reply
  37. vegan food near me

    Iím amazed, I must say. Rarely do I come across a blog thatís both equally educative and interesting, and let me tell you, you've hit the nail on the head. The issue is something which not enough folks are speaking intelligently about. I'm very happy that I found this in my search for something regarding this.

    http://www.bookofmormonmovie.com/__media__/js/netsoltrademark.php?d=bjsnearme.com

    June 12, 2021 at 14:29 | Report abuse | Reply
  38. italian restaurant near me

    Great web site you have got here.. Itís difficult to find quality writing like yours these days. I honestly appreciate individuals like you! Take care!!

    http://clickatel.mobi/__media__/js/netsoltrademark.php?d=www.bulknearme.com

    June 12, 2021 at 17:24 | Report abuse | Reply
  39. u haul near me

    Hello there! I could have sworn Iíve been to this web site before but after looking at many of the posts I realized itís new to me. Regardless, Iím certainly happy I came across it and Iíll be bookmarking it and checking back often!

    http://davidweekleyhomesstinks.com/__media__/js/netsoltrademark.php?d=www.wholesalenearme.com/

    June 12, 2021 at 20:28 | Report abuse | Reply
  40. EncoxGtv

    blink online pharmacy canadian online pharmacies prescription drugs best canadian pharmacies

    June 12, 2021 at 22:17 | Report abuse | Reply
  41. ent near me

    http://www.5ivestarlondon.com/track.aspx?click=I&group=Z&item=Primrose+Bakery+Bespoke+Service&url=http://www.bestservicenearme.com/

    June 12, 2021 at 22:21 | Report abuse | Reply
  42. hair salon near me

    http://doxtop.com/__media__/js/netsoltrademark.php?d=quotenearme.com

    June 12, 2021 at 22:24 | Report abuse | Reply
  43. wells fargo near me

    http://tigers.data-lab.jp/2010/jump.cgi?Url=https://bestshopnearme.com/

    June 13, 2021 at 00:35 | Report abuse | Reply
  44. buy here pay here near me

    http://maps.google.com.pg/url?q=https://quotenearme.com

    June 13, 2021 at 00:38 | Report abuse | Reply
  45. places to eat near me

    Greetings! Very useful advice in this particular post! It's the little changes that make the most important changes. Many thanks for sharing!

    http://miamimedicine.biz/__media__/js/netsoltrademark.php?d=bestservicenearme.com/

    June 13, 2021 at 02:39 | Report abuse | Reply
  46. aaa near me

    https://visible.vfao.com/login.aspx?returnurl=https://www.reviewnearme.com

    June 13, 2021 at 03:59 | Report abuse | Reply
  47. shell near me

    http://panamschool.org/__media__/js/netsoltrademark.php?d=reviewnearme.com

    June 13, 2021 at 06:20 | Report abuse | Reply
  48. work from home jobs near me

    May I simply just say what a comfort to find someone that actually understands what they are discussing over the internet. You definitely know how to bring a problem to light and make it important. More people must check this out and understand this side of your story. I was surprised that you aren't more popular given that you definitely possess the gift.

    http://methanetomarkets.org/__media__/js/netsoltrademark.php?d=www.bestservicenearme.com

    June 13, 2021 at 10:12 | Report abuse | Reply
  49. mcdonalds near me

    http://www.farsounds.com/__media__/js/netsoltrademark.php?d=bonus-books.com

    June 13, 2021 at 15:00 | Report abuse | Reply
  50. EncoxDev

    canadian pharmacies online review cyprus online pharmacy community rx pharmacy

    June 13, 2021 at 15:12 | Report abuse | Reply
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

Leave a Reply to Sprinter Repair Costa Mesa


 

CNN welcomes a lively and courteous discussion as long as you follow the Rules of Conduct set forth in our Terms of Service. Comments are not pre-screened before they post. You agree that anything you post may be used, along with your name and profile picture, in accordance with our Privacy Policy and the license you have granted pursuant to our Terms of Service.

Advertisement
About this blog

Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.