Protein is one of the most classically misunderstood aspects of sport nutrition by high school athletes. Many of you have assumed the need for drastic protein supplementation during the off-season. That fact is, however, that you as an athlete have a protein “RDA” (Recommended Dietary Allowance). That is, you require a specific amount of protein per day. For those of you aiming to simply maintain your current size and muscle mass, .5-.6 grams of protein per pound of bodyweight will suffice. For those of you actively trying to increase muscle mass, this needs increase to about .7 grams of protein per pound of bodyweight.
To add some perspective, a 180 pound high school Junior working hard to get bigger for his senior year will require 126 grams of protein per day. This may sound like a lot, but keep in mind that a simple can of tuna contains more than 30 grams of protein. By just making sure that each meal you consume throughout the day has a good source of protein, you will likely hit your required nutrient levels with a balanced diet. Thus, protein supplements, for anything other than quick and easy post-workout shakes (which we have discussed previously), are usually money unnecessarily spent. Rather, weight and muscle gain is a product of increasing a balanced diet, which increases caloric intake overall while still supplying ample protein stores.
*Note: While protein supplements may not be necessary, they are certainly an easy way to help you reach your daily protein requirements if you are having trouble. I know you are all very busy, and that school meals rarely meet your nutritional needs (especially in the protein department), and if you desire a protein shake or bar to help settle the score, it is certainly OK.*
Mom! Where’s the protein?!?

Share this article:
Recent Posts
Interested if PLT4M can work at your school?
Follow Us!
Centered around choice, differentiation, and personalized workouts, this Personal Fitness class has captured the interest of students from all backgrounds and fitness levels.
An impressive 250 of the school’s 570 students are enrolled in the class, making it one of the most…
In this class, strength isn’t just about lifting weights—it’s about building confidence, discipline, and lifelong habits.
Pike Central's Progression For Strength Training Success
Pike Central High School has taken a progressional approach to support all students within the weight room during PE classes.
hubs.li
This High School is transforming PE into a space where students can cultivate lifelong fitness habits, discover activities they genuinely enjoy, and connect their learning to broader aspects of health and wellness!
Student Choice PE Sparks Success At Saratoga Springs
Saratoga Springs PE has built a student choice model that is sparking success for all students in physical education classes.
hubs.li
Thankful to @PLT4M and Doug Curtin for highlighting Pike Central and what we do in our elective PE class! It's been helpful to have PLT4M to use for several years in getting the kids access to our programming and tracking data.
“I have been a PE teacher at the school for 15 years, and in the last few years, we’ve seen a new level of engagement and a large increase in participation throughout our PE program.”
Participation & Engagement Up for Paw Paw PE
Paw Paw High School in Michigan has boosted participation and engagement in the popular weight training classes. See how.
get.plt4m.com
Finished our last team workout of 2024 today. Outstanding commitment to improvement so far.
Loving the @PLT4M system and data that it is providing our athletes.
@WCSDAthletic @RCKAthletic @JJEFAthletics