Apart from the 3 square meals per day, how can my 17 yr old daughter a competitive rower , what protein shakes can she have to increase her performance & bulk do you recommend? What foods does she need to eat and what portions she does train 6 times per week.
Great question. I”m not a nutrition specialist but my experience having been a 17 year old doing active sport is that she needs between-meal snacks.
So orange juice in a carton, hummus in a bread roll, carrot sticks, muesli bars, cold egg omelette.
A good balance of fats and carbs to replenish energy between the mealtimes. I have never used protein shakes – she’s still growing at 17 and I would not recommend bulking up. Just ensure that she eats enough to be energised for school, rowing and life.
When she gets past high school and if she’s still rowing then she’ll end up doing more strength and conditioning weights and that will be the time for bulking up under proper supervision.
The book that’s worth you buying for her and you to read is Nancy Clark’s Sport Nutrition Guidebook.
Or check out the British Rowing magazine as they often have nutrition articles.
Any one got advice to add?