Thanks for contacting us. The FirstString Protein mix/shake is what we have all the youth athletes we work with use for a pre and post activity shake and/or for weight/muscle gain. Below is more information including incorporating FirstString into daily planning and overall meal timing at the bottom, including a daily multivitamin and mineral formula (MVM) to also aid recovery and fill important nutrient gaps common to youngsters.
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More Info
The dotFIT FirstString protein mix and 1-Active Multivitamin and Mineral (MVM for ages 12-18yr) formula are what we recommend to all growing youngsters that need to gain weight, maximize growth and development, and/or help recover from physical activity (use 2-Kids multivitamin and mineral daily until age 12yr). In the regular program below that we give parents for their kids, you’ll see that calcium and an omga-3 supplement are also listed but only if needed. Meaning, if your son is not getting ~1200mg of calcium from diet (easily accomplished if drinking milk and using our protein powder daily) he would add 1-tab. If not consuming 2-4servings of fatty fish weekly, take an SuperOmega once daily.
General Sport Health, Activity and Recovery Program
Daily:
• Kids Multivitamin and Mineral https://www.dotfit.com/kidsmv
o Take-2 daily. One with morning meal and one with evening meal until age 12; Then switch to the Active Multivitamin & Mineral https://www.dotfit.com/ActiveMV and Take 1-daily with meal until age 18yrs; then Take 2 daily, one with AM meal and one with PM meal
Daily as needed:
• FirstString https://www.dotfit.com/FirstString-Chocolate or vanilla
o Use as directed to make sure you get ~1gm of protein per pound of LBM (or weight if not overweight) daily from all sources including foods divided 5 times daily
- If exercising use ~25gm (2-scoops) 30-40min before workout & repeat dose immediately post workout (see below)
o Can be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily calorie and protein needs
• Super Calcium https://www.dotfit.com/super-calcium
o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food/shake intake (using FirstString regularly with other dairy/calcium sources would probably meet calcium needs without supplementing)
- Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
• Super Omega 3 https://www.dotfit.com/superomega3
o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
Workout days
• FirstString
o Take 2- scoops 30-40min before workout & repeat same dose immediately following
*May substitute favorite dotFIT Nutrition High Protein Bar based on venue convenience
Meal Timings
• As possible eat every 4-hours
• Large pre-training/event meal 2-3Hr before training
• Large post meal ~30-60min after last post workout supplement
Early morning training
• Eat a large pre-training type meal the night before
• Consume only the pre-workout snack/shake before & follow workout day supplement schedule above
Tournament play (multiple games)
• <1.5Hr break: bars and hydration/electrolyte recovery drink
• 1.5-2.5Hr: small pre-training-type meal
• >2.5Hr: normal pre-training meal
Fluid Recommendations*
• 16 oz 2Hr before activity (extra 8-16 oz 1hr before on hot days)
• 4-8 oz every 20 minutes during activity
• 20 oz for every pound of weight loss post-activity
*Use electrolyte formula (e.g. Gatorade) and water as directed