Easy Protein and Hydration Calculation for High School Athletes

Protein Intake Calculation

Protein needs for student-athletes vary based on their activity level, age, and body weight. Here’s a simple guide:

1. Daily Protein Goal:
   • General range: 0.8–1.2 grams of protein per pound of body weight.
   • Example:
     If you weigh 150 lbs:
     150 lbs × 1.0 g / lb = 150 grams of protein per day.
     
2. How to Divide Protein Throughout the Day:
   Aim to consume protein evenly across meals and snacks:
   • Breakfast: 20–30g
   • Snack (Mid-Morning): 10–15g
   • Lunch: 30–40g
   • Pre-Practice Snack: 10–20g
   • Post-Practice Snack: 20–30g
   • Dinner: 30–40g

Hydration Intake Calculation

Proper hydration is crucial for performance and recovery. Here’s a simple formula:

1. Daily Hydration Goal:
   • General guideline: Half your body weight in ounces of water daily (adjust for activity level and climate).
   Example:
   A 150-lb athlete should drink:
   150 lbs÷2=75 oz of water/day.
2. During Practice or Games:
   • Drink 16–24 oz of water per hour of activity.
   • For intense or prolonged sessions, include an electrolyte drink (look for low sugar, high sodium options).
3. Post-Practice Hydration Check:
   • Weigh yourself before and after practice.
   • For every pound lost, drink 16–24 oz of water.

How to Make it Simple for High School Athletes

Protein Tracking Tips

• Hand Guide for Portions:
  • Palm-sized portion of meat, fish, or tofu = ~20–30g protein.
  • 1 cup of legumes or quinoa = ~15g protein.
  • 1 scoop of protein powder = ~20–25g protein.

Hydration Tracking Tips

• Reusable Water Bottle: Encourage athletes to carry a 24–32 oz water bottle and refill it as needed.
  • Example: A 150-lb athlete needs ~3 full 24-oz bottles/day.
• Urine Color Check: Light yellow is a good sign of hydration; dark yellow means you need more water.