Optimizing Performance: 3 Vital Reasons Your Female Athlete Needs Protein at Lunch
By Emily Neff (Pappas), Ph.D. student
Protein is the foundation of performance.
Yet, many female athletes find it challenging to eat protein at lunch.
Keep reading for the main three reasons she needs protein at lunch
And explore our four favorite packed lunches, including a plant-based option, to boost protein consumption effortlessly!
3 Reasons Your Female Athlete Needs PROTEIN at Lunch
#1- Reduce Injury Risks Later in the Day
Ensuring your young athlete has an adequate protein intake during lunch is a proactive measure in injury prevention.
Protein acts as a vital component in the repair and growth of muscles, ligaments, and tendons.
By providing her body with the necessary tools for recovery midday, you're reducing the risk of strain and injury during later training sessions or games.
#2- Improve Attention During the School Day
Protein doesn't just benefit physical performance; it also plays a crucial role in cognitive function.
A lunch rich in protein contributes to sustained energy levels, keeping your daughter alert and focused during the school day.
This not only enhances her academic performance but also ensures she's mentally prepared for the challenges that come with her athletic endeavors.
#3- Enhance Endurance and Recovery
Beyond immediate energy needs, protein supports improved endurance and faster recovery.
The demands of both the school day and athletic training can be taxing on her body.
Protein aids in repairing muscle tissues, reducing fatigue, and promoting quicker recovery between activities.
This, in turn, helps her maintain peak performance throughout the day and minimizes the risk of burnout.
Our Favorite Packed Lunches
As parents, ensuring our young athletes receive the right nutrition is crucial for their growth, development, and optimal performance on the field.
For parents of active young girls who often face the challenge of meeting their nutritional requirements, we've curated a selection of protein-packed lunch ideas that are delicious and cater to their specific dietary needs.
#1- Beef and Brown Rice Salsa Bowl: A Hearty Protein Feast
Craft a nutritious bowl by combining
brown rice
lean ground beef
Jack's Organic Salsa
a dollop of sour cream
and sliced avocado.
This dynamic blend delivers a protein boost, essential vitamins, and minerals.
The complex carbohydrates in brown rice provide sustained energy, making it perfect for the demands of an active day.
#2- Quinoa Salad with Chickpeas: A Plant-Powered Protein Boost
Quinoa is a versatile grain that serves as an excellent source of plant-based protein.
Prepare a salad with:
quinoa
chickpeas
cherry tomatoes
cucumbers
avocado
feta cheese.
drizzle with a light vinaigrette (olive oil-based) to enhance the flavors.
Don’t drop the Feta or chickpeas!
For a plant-based protein to be complete, you need to pair all the right amino acids together!
Feta cheese and Chickpeas are key ingredients in this meal for the protein-packed amino acid combo you need with the quinoa to ensure your daughter gets the necessary nutrients for optimal performance.
#3- PB&B Power Combo: A Protein BOOST to this Nutty and Sweet Sensation
Introduce a delightful twist with the Protein Packed PB&B sandwich.
Key Ingredient: Nuts ‘n’ More Peanutbutter
Why? Nuts ‘n’ More adds a bit more complete protein to the mix, so you know your athlete is getting a full serving of protein in this meal!
Spread Nuts 'n’ More peanut butter on two slices of whole wheat bread and add sliced banana for natural sweetness.
This mouthwatering combination provides a substantial dose of protein, healthy fats, and complex carbohydrates.
Pair it with chocolate fairlife milk for an extra protein boost and a delicious lunch.
#4- Chicken Caesar Wrap: A Crispy and Protein-Filled Delight
Prepare a delicious and satisfying Chicken Caesar wrap using a whole-grain tortilla.
Load it up with fresh lettuce or spinach, shredded rotisserie chicken, and a light Caesar dressing.
Packed with lean protein and leafy greens, this wrap supports muscle recovery and overall well-being.
Want more recipes? Check out our recipe book!
Interested in 1:1 Nutrition Coaching (both in-person and virtual)?
Check out our Nutrition Program
ABOUT THE AUTHOR
In 2015 Emily opened Relentless Athletics to build a community for female athletes while educating their parents and coaches on the necessity of strength training and sports nutrition to optimize sports performance and reduce injury risks in the female athlete population.
Emily holds a M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University. She is currently pursuing her Ph.D. at Concordia University St. Paul with a research focus on female athletes & the relationship between strength training frequency, ACL injury rates, and menstrual cycle irregularities (RED-s). Through this education, Emily values her ability to coach athletes and develop strength coaches with a perspective that is grounded in biochemistry and human physiology.
When she isn’t on the coaching floor or working in her office, she is at home with her husband Jarrod and their daughter Maya Rose, and, of course, their dog Milo (who has become the mascot of Relentless)!!
