Protein is very important for athletes! It is the building block of muscles, helps to manage hunger, and supports your growth and development. While protein powders and bars can play a role in your nutrition routine, there’s no substitute for real, whole foods. 

How Much Protein Do You Need?

The first thing you need to know about protein is how much you need. Many athletes over portion protein on their plate which leads to feeling overly stuffed; not leaving room for other essential fuel like carbohydrates on your plate.

Your priority when it comes to protein is to include a serving per meal. I teach athletes how to fuel their game using the Performance Plates. About 1/4 to 1/3 of your plate should be protein, roughly 20-30 grams per meal.

Top Protein Packed Foods for High School Athletes

Eggs: A breakfast classic. One egg delivers 6 grams of high quality protein, making it an easy and versatile choice for fueling your day.

Lean Beef: Perfect for post practice dinners, 3 ounces of beef provide about 22 grams of protein. Bonus: it’s also rich in iron and vitamin B12, which are essential for energy and endurance.

Greek Yogurt: This quick snack a strong protein source and has probiotics to keep your digestive system on track.

Chicken: A kitchen staple, 3 ounces of chicken pack around 26 grams of protein. It’s a great option for balanced lunches and dinners.

Beans and Lentils: Ideal for vegetarians and plant based eaters, these nutrient-dense foods deliver 15-18 grams of protein per cup, along with fiber for sustained energy.

Pair Protein with Carbs

To optimize your game, combine protein with carbohydrates to fuel your body and sustain energy. Examples include:

• Grilled chicken in a whole grain wrap
• Peanut butter on whole grain toast
• Eggs with a bagel

What About Protein Powders and Bars?

Protein powders and bars—or as I like to call them, “bonus proteins”—can be convenient, but moderation is key. Aim to limit these options to no more than once per day. Over-relying on supplements means missing out on the essential vitamins, minerals, and fiber found in whole foods. Prioritize real foods to build a stronger, healthier body.

Elevate Your Game With Nutrition

Want more tips to optimize your nutrition? Join me in the Academy—your ultimate resource for fueling strategies tailored for high school athletes. From meal plans to recovery snacks, I have you covered!