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. podcast meaning

    After looking at a number of the blog articles on your web page, I honestly like your technique of writing a blog. I saved it to my bookmark webpage list and will be checking back in the near future. Please visit my web site as well and tell me your opinion.

    http://www.bootstrapmarketing.com/__media__/js/netsoltrademark.php?d=backbonehunters.com

    June 23, 2021 at 00:45 | Report abuse | Reply
  2. Video Marketing Near Me

    After checking out a number of the blog posts on your blog, I seriously appreciate your way of blogging. I saved as a favorite it to my bookmark website list and will be checking back in the near future. Please visit my website as well and tell me how you feel.

    http://www.internaldisplacement.org/__media__/js/netsoltrademark.php?d=consciousgrowthmarketing.com

    June 23, 2021 at 04:34 | Report abuse | Reply
  3. astrology podcast

    This is a topic which is close to my heart... Cheers! Exactly where are your contact details though?

    http://sundialstores.com/__media__/js/netsoltrademark.php?d=backbonehunters.com

    June 23, 2021 at 04:36 | Report abuse | Reply
  4. Digital Marketing Agency Near Me

    http://www.riskweb.com/__media__/js/netsoltrademark.php?d=consciousgrowthmarketing.com

    June 23, 2021 at 05:12 | Report abuse | Reply
  5. Internet Marketing Service Near Me

    https://www.filmwpi.com/__media__/js/netsoltrademark.php?d=consciousgrowthmarketing.com

    June 23, 2021 at 07:53 | Report abuse | Reply
  6. RV And Truck Repair Near Me

    http://slsbankruptcy.com/__media__/js/netsoltrademark.php?d=ocrvcenter.com

    June 23, 2021 at 10:09 | Report abuse | Reply
  7. RV Electrical Repair Near Me

    http://baranpatogh.ir/go/index.php?url=https://ocrv.pro

    June 23, 2021 at 15:28 | Report abuse | Reply
  8. Digital Marketing Services

    http://yellowpages.uticaod.com/__media__/js/netsoltrademark.php?d=postfallslocal.com/

    June 23, 2021 at 20:09 | Report abuse | Reply
  9. plumber near me

    http://lolataboo.com/out.php?http://masternearme.com/

    June 23, 2021 at 22:44 | Report abuse | Reply
  10. RV Camper Repair Near Me

    Howdy! I could have sworn Iíve visited your blog before but after looking at many of the posts I realized itís new to me. Anyways, Iím certainly pleased I found it and Iíll be book-marking it and checking back frequently!

    http://www.flowertour.jp/redirect.php?id=mi45f604ec34a55&url=https://ocrvmotorsports.co/

    June 23, 2021 at 22:52 | Report abuse | Reply
  11. Internet Marketing Consultants

    http://idsec.ru/go.php?url=https://webdesignpostfalls.com

    June 23, 2021 at 23:57 | Report abuse | Reply
  12. RV Air Conditioner Repair Near Me

    You are so awesome! I don't suppose I have read through something like this before. So wonderful to find another person with a few unique thoughts on this subject matter. Seriously.. thank you for starting this up. This site is one thing that is needed on the internet, someone with a little originality!

    http://pt.tapatalk.com/redirect.php?app_id=4&fid=59573&url=https://ocrvcenter.info

    June 24, 2021 at 01:58 | Report abuse | Reply
  13. RV Repair Near Me

    This is a very good tip especially to those new to the blogosphere. Short but very accurate informationÖ Many thanks for sharing this one. A must read article!

    http://www.deathlord.com/__media__/js/netsoltrademark.php?d=www.ocrvcenter.biz

    June 24, 2021 at 02:09 | Report abuse | Reply
  14. Social Media Marketing Firms Near Me

    Good write-up. I certainly love this site. Thanks!

    http://areaprospectus.com/__media__/js/netsoltrademark.php?d=gomode.tv

    June 24, 2021 at 02:41 | Report abuse | Reply
  15. honda dealership near me

    Nice post. I learn something new and challenging on websites I stumbleupon every day. It's always helpful to read content from other authors and use a little something from their websites.

    http://www.cleaningconnection.com/__media__/js/netsoltrademark.php?d=masternearme.com

    June 24, 2021 at 03:41 | Report abuse | Reply
  16. RV Fridge Repair Near Me

    https://www.tourplanisrael.com/redir/?url=https://ocrvmotorsports.com/

    June 24, 2021 at 06:13 | Report abuse | Reply
  17. plumbers near me

    Hi there! This post couldnít be written much better! Going through this post reminds me of my previous roommate! He continually kept talking about this. I'll send this post to him. Fairly certain he will have a very good read. Thank you for sharing!

    http://www.momshere.com/cgi-bin/atx/out.cgi?id=212&tag=top12&trade=https://reviewnearme.com/

    June 24, 2021 at 07:34 | Report abuse | Reply
  18. bb&t near me

    Great information. Lucky me I discovered your site by chance (stumbleupon). I've bookmarked it for later!

    http://www.city.mino.gifu.jp/minogami/topics/145/logging?url=https://bjsnearme.com/

    June 24, 2021 at 09:11 | Report abuse | Reply
  19. Camper Repair Shop Near Me

    Howdy! This blog post could not be written much better! Looking at this post reminds me of my previous roommate! He constantly kept talking about this. I am going to send this article to him. Pretty sure he will have a great read. Many thanks for sharing!

    https://www.peru-retail.com/?adid=111169&url=http://www.ocrvcenter.com

    June 24, 2021 at 14:10 | Report abuse | Reply
  20. Camper Repair Near Me

    http://www.territorioscuola.com/tsodp/go2.php?url=https://www.ocrvcenter.com/

    June 24, 2021 at 18:40 | Report abuse | Reply
  21. RV Repair And Service Near Me

    Great information. Lucky me I came across your website by chance (stumbleupon). I've book marked it for later!

    http://www.mbsfestival.com.au/eshowbag/redirect.php?url=ocrvcenter.com

    June 24, 2021 at 19:05 | Report abuse | Reply
  22. dj rv center

    https://www.gosc.pl/switch-to-mobile-layouts?url=https://ocrvcenter.com

    June 24, 2021 at 19:55 | Report abuse | Reply
  23. bucket truck troubleshooting

    https://ealingtoday.co.uk/default.asp?section=info&link=ocrvcenter.com/

    June 24, 2021 at 20:42 | Report abuse | Reply
  24. RV Fridge Repair Near Me

    https://ichi-up.net/finish?experiment=END_BANNER_DIGI&url=http://www.ocrvcenter.com

    June 25, 2021 at 05:48 | Report abuse | Reply
  25. RV Repair San Clemente California

    http://www.websitecompass.com/07t-nebraskacentral/index.php?body=magazine/https://ocrvcenter.com/

    June 25, 2021 at 07:47 | Report abuse | Reply
  26. Sprinter Repair Orange County

    http://www.sogo.i2i.jp/link_go.php?url=https://coulter.indiedrawingsgig.com

    June 25, 2021 at 10:37 | Report abuse | Reply
  27. Best RV Repair Near Me

    http://nap.halfmoon.jp/ps_nappy1/ps_search.cgi?act=jump&access=1&url=http://www.ytmax.com/articles/120539/how-to-do-study-and-also-locate-the-greatest-rv-slide-out-water-damage-repair

    June 25, 2021 at 11:03 | Report abuse | Reply
  28. 24 Hour RV Repair Near Me

    Iím amazed, I must say. Seldom do I come across a blog thatís both educative and entertaining, and let me tell you, you've hit the nail on the head. The problem is something which not enough men and women are speaking intelligently about. I'm very happy I came across this in my search for something relating to this.

    /

    June 25, 2021 at 18:39 | Report abuse | Reply
  29. RV Repair Around Me

    A motivating discussion is definitely worth comment. I think that you ought to publish more on this issue, it may not be a taboo matter but usually people do not discuss these issues. To the next! Cheers!!

    https://www.shop-bell.com/out.php?id=kibocase&category=ladies&url=https://marioi60m8.humor-blog.com/

    June 25, 2021 at 21:25 | Report abuse | Reply
  30. Rick Hanauer

    https://53938.measurementapi.com/serve?action=click&publisher_id=53938&site_id=92394&sub_campaign=g5e_com&url=http://www.ocrvexperts.com

    June 25, 2021 at 23:16 | Report abuse | Reply
  31. RV Engine Repair Near Me

    Good write-up. I absolutely love this website. Keep writing!

    https://autofans.joj.sk/api/rdr.php?key=Husqvarna+Ambassador&rdr=http://ytmax.com/articles/profile.php?a=116165&page=1&ipp=All

    June 26, 2021 at 02:58 | Report abuse | Reply
  32. RV Fiberglass Repair Near Me

    Hi there, I do think your website could possibly be having internet browser compatibility problems. When I take a look at your blog in Safari, it looks fine but when opening in Internet Explorer, it's got some overlapping issues. I simply wanted to provide you with a quick heads up! Besides that, great site!

    http://wp-templates.ru/bitrix/rk.php?goto=http://www.coulter.indiedrawingsgig.com/page/21

    June 26, 2021 at 03:23 | Report abuse | Reply
  33. RV Repairs Near My Location

    Having read this I thought it was rather enlightening. I appreciate you spending some time and effort to put this short article together. I once again find myself spending a lot of time both reading and leaving comments. But so what, it was still worthwhile!

    https://d.agkn.com/pixel/2389/?che=2979434297&col=22204979,1565515,238211572,435508400,111277757&l1=http://nukak.es

    June 26, 2021 at 03:56 | Report abuse | Reply
  34. Camper Repairs Near Me

    I needed to thank you for this very good read!! I certainly loved every little bit of it. I have you bookmarked to look at new things you postÖ

    https://advisor.wmtransfer.com/SiteDetails.aspx?url=http://pelham.indiedrawingsgig.com

    June 26, 2021 at 04:24 | Report abuse | Reply
  35. RV Roof Repair Near Me

    /

    June 26, 2021 at 06:27 | Report abuse | Reply
  36. RV Repair Santa Ana

    Everyone loves it whenever people get together and share ideas. Great blog, stick with it!

    http://outlink.webkicks.de/dref.cgi?job=outlink&url=https://www.merchant.csdcommunity.com

    June 26, 2021 at 07:04 | Report abuse | Reply
  37. Fernando Maerz

    I was excited to find this website. I need to to thank you for ones time for this particularly wonderful read!! I definitely appreciated every part of it and i also have you bookmarked to check out new things in your site.

    http://yp.ocregister.com/__media__/js/netsoltrademark.php?d=bestservicenearme.com/

    June 26, 2021 at 13:43 | Report abuse | Reply
  38. Donita Frischkorn

    Way cool! Some extremely valid points! I appreciate you writing this post and the rest of the website is also very good.

    https://www.thaihealth.or.th/in_link.php?link=https://www.sandyfeetsprayer.com

    June 26, 2021 at 15:25 | Report abuse | Reply
  39. RV Ac Repair Near Me

    https://www.favy.jp/trackings/redirect_to_source_url?tat=reservation_form&tid=16936&url=https://www.simon3h7h7.bloggazzo.com/3863973/little-known-facts-about-rv-repair-shop

    June 26, 2021 at 15:57 | Report abuse | Reply
  40. pharmaceptica

    erectile machines https://www.pharmaceptica.com/

    June 26, 2021 at 16:00 | Report abuse | Reply
  41. Types Of Leadership

    http://landofvolunteers.com/go.php?https://www.backboneleaders.com/

    June 26, 2021 at 18:20 | Report abuse | Reply
  42. Servant Leadership Theory

    http://www.drdiag.hu/kereso/bl.php?id=91782&url=https://backboneleaders.com

    June 26, 2021 at 18:44 | Report abuse | Reply
  43. Leadership In Spanish

    This excellent website certainly has all the information I needed concerning this subject and didnít know who to ask.

    https://doterra.myvoffice.com/Application/index.cfm?&EnrollerID=1&Theme=Default&ReturnUrl=backboneleaders.com

    June 26, 2021 at 20:06 | Report abuse | Reply
  44. Effective Leadership

    Spot on with this write-up, I actually believe this web site needs far more attention. Iíll probably be back again to read more, thanks for the info!

    http://www.grandluxerail.com/__media__/js/netsoltrademark.php?d=www.backboneleaders.com

    June 26, 2021 at 22:58 | Report abuse | Reply
  45. Leadership Style

    https://link.chatujme.cz/redirect?url=https://backboneleaders.com

    June 26, 2021 at 23:40 | Report abuse | Reply
  46. showmance podcast

    https://es.catholic.net/ligas/ligasframe.phtml?liga=https://www.backbonehunters.com/

    June 26, 2021 at 23:42 | Report abuse | Reply
  47. The Leadership Challenge

    Iím impressed, I have to admit. Rarely do I encounter a blog thatís both equally educative and interesting, and let me tell you, you have hit the nail on the head. The issue is something not enough men and women are speaking intelligently about. Now i'm very happy that I stumbled across this in my search for something regarding this.

    https://eparhia.ru/go.asp?url=https://backboneleaders.com

    June 27, 2021 at 00:50 | Report abuse | Reply
  48. Military Leadership

    Oh my goodness! Awesome article dude! Thank you so much, However I am encountering issues with your RSS. I donít know why I am unable to join it. Is there anyone else getting the same RSS problems? Anyone who knows the answer will you kindly respond? Thanx!!

    http://l-www.sitepal.com/affiliates/entry/?spdirect=1&affId=75895&promotionId=17691&link=backboneleaders.com

    June 27, 2021 at 03:26 | Report abuse | Reply
  49. Level 5 Leadership

    When I originally commented I seem to have clicked the -Notify me when new comments are added- checkbox and now every time a comment is added I recieve 4 emails with the exact same comment. Is there an easy method you are able to remove me from that service? Many thanks!

    http://www.serbiancafe.com/lat/diskusije/new/redirect.php?url=https://www.backboneleaders.com

    June 27, 2021 at 04:19 | Report abuse | Reply
  50. michael cohen podcast

    Your style is really unique in comparison to other people I've read stuff from. Many thanks for posting when you have the opportunity, Guess I'll just book mark this web site.

    https://shop.merchtable.com/users/authorize?return_url=http://backbonehunters.com/

    June 27, 2021 at 09:43 | 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 Best RV Repair Near Me


 

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.

Archive
March 2011
M T W T F S S
 123456
78910111213
14151617181920
21222324252627
28293031  
  • An error has occurred, which probably means the feed is down. Try again later.