Parents Picky Eaters & Milk Drinkers Vs. Muscle Mass

[JBS]

​

As a Head Coach for many years now... I just wanted to start a conversation about one of the largest things that we see impact the ability of kids to move forwards into upper level gymnastics... eating habits.

I've been playing with ChatGPT a bit and decided to ask it a few questions about muscle mass and the way some kids eat.

Here is what I asked ChatGPT...

Are there any studies showing that picky eaters and people that don't drink milk struggle to build muscle mass?​

Here is the response from ChatGPT...

Picky Eating and Muscle Mass: What Do the Studies Say?

Recent research suggests that both picky eating and avoiding milk can have implications for muscle development. Here’s a breakdown of the evidence:

• Lower Muscle Mass in Picky Eaters
  • One study using body impedance analysis found that children identified as picky eaters were much more likely to have below-average skeletal muscle mass (76% of picky eaters vs. 27.5% in non-picky eaters) and were more often underweight, despite similar BMIs (researchgate.net).
  • A longitudinal study tracking growth also noted that picky eating may predict a lower lean mass index, particularly in boys, suggesting that persistent picky eating habits during childhood can impact muscle development over time (pubmed.ncbi.nlm.nih.gov).
• Milk Consumption and Muscle Support
  • Studies in adults have shown that regular milk consumption is associated with better muscle mass and strength. For example, research on Korean populations found that individuals who drank milk at least once a day had a significantly lower risk of developing low skeletal muscle mass and exhibited higher muscle strength (pubmed.ncbi.nlm.nih.gov).
  • Milk is a rich source of complete, high-quality protein along with essential nutrients (like calcium and vitamin D) that help stimulate muscle protein synthesis—a process critical for muscle growth and repair.

Takeaway:
If you or your child are picky eaters—or if milk is missing from your diet—you might be missing out on key nutrients that support muscle development. It’s a forward-thinking reminder that diversifying your diet or ensuring alternative protein sources are included can play a vital role in building and maintaining muscle mass.

By incorporating even a modest serving of milk (or a nutritionally equivalent alternative) into your daily routine, you could help support muscle growth and overall health.

 

[JBS]

By the way... I have both "search" and "reason" functions turned on in ChatGPT. Another question to ChatGPT...

How much protein do youth athletes need per day to build muscle?​

Here is the answer from ChatGPT...

Protein Needs for Youth Athletes: An Overview

Youth athletes require more protein than their less-active peers—not only to support normal growth and development but also to repair exercise-induced muscle damage and promote muscle building. While exact needs can vary based on factors like body weight, training intensity, and developmental stage, several authoritative sources offer similar guidelines:

• General Recommendation:
  Youth athletes typically need about 1.4 to 1.7 grams of protein per kilogram of body weight per day (approximately 0.6–0.8 g per pound) to build and repair muscle tissue (elitedietitians.com), (jposna.org).
• Alternate Guideline:
  Some experts advise that for every pound of body weight, a young athlete should consume around 0.7 grams of protein daily (usalacrosse.com).

Key Points to Consider:

• Growth and Recovery:
  Protein is essential not just for muscle repair after exercise but also to support the rapid growth occurring during adolescence.
• Meal Timing and Distribution:
  Spreading protein intake evenly across 3–5 meals/snacks throughout the day can optimize muscle protein synthesis. For example, a 150-pound (68 kg) athlete would aim for roughly 95–115 grams of protein per day.
• Individual Variability:
  Depending on the sport, training load, and individual metabolism, some youth athletes might benefit from slightly higher intakes (up to about 1.7 g/kg/day), while others might do well on the lower end of the range.

In Summary:

For building muscle, youth athletes should target about 1.4–1.7 g of protein per kilogram of body weight per day. This ensures they get enough amino acids to support muscle repair, growth, and overall recovery. Working with a sports dietitian can help tailor these recommendations to the individual athlete’s needs.

By keeping these guidelines in mind, young athletes can fuel their performance effectively while supporting healthy growth and muscle development.

 

[JBS]

My next question for ChatGPT was the following...

What is the top factor in eating habits of children?​

Here is the response I received from ChatGPT...

Parental Influence: The Top Factor in Children's Eating Habits

Research shows that the eating habits of children are most strongly shaped by their parents. Here are the key ways parental influence manifests:

• Role Modeling:
  Parents serve as the primary role models—children often mimic what their parents eat. If parents consume a variety of healthy foods, children are more likely to do the same.
• Home Food Environment:
  What’s available at home plays a crucial role. When parents stock healthy foods and limit unhealthy options, it guides children’s choices without them even realizing it.
• Feeding Practices:
  How parents approach mealtimes—whether they are overly controlling, pressuring, or supportive—can significantly impact children’s food preferences and long-term eating habits.
• Cultural and Social Norms:
  Family traditions, attitudes toward food, and meal patterns (like shared family meals) help set the standard for what children consider “normal” eating behavior.

In summary, the most critical factor influencing a child's eating habits is the behavior and practices of their parents.

 

[JBS]

My question to all the parents out there (in the poll above)...

Does your gymnast eat enough protein to build / maintain the muscle required for top level gymnastics?

What other factors do you deal with that makes this harder? (allergies... schedule... beliefs... etc.)

I just think back to how I used to eat as a kid (which wasn't great... however... I had protein). I had 2 to 3 large bowls of cereal every morning... so there goes 2 cups of milk. Then I had 2 cartons of milk each day at school for morning milk and another 2 everyday for lunch. I remember always being hungry and loving milk. I was basically taking down 6 cups of milk 5 days per week during school by lunch... that's 48g of protein by lunch.

A 100 lbs. kid is going to need around 70g of protein daily... that's quite a bit.

 

[StephensMom]

After reading this information, I think it’s unlikely that either of my young gymnasts are getting enough protein. The oldest is 7 and trains 12 hours a week. She’s not terribly picky in general but she doesn’t like eggs, is allergic to dairy (can’t have anything containing whey), and is pretty picky about chicken. She loves steak but I can’t feed her that everyday. She likes nuts but both her gym and school do not allow them so I can’t pack them. All that being said, I’m guessing she’s not too far under on her protein consumption and she visually looks very muscular.

The second just entered the pre team program and is 5. She’s teeny at 36lbs. She is pickier about protein and looks like a stiff wind might knock her over. I’m very much hoping she starts to grow out of the picky phase before her training hours go up.

 

[JBS]

is allergic to dairy (can’t have anything containing whey)

That's a tough one. My son is allergic to peanuts... but that's it... it's pretty easy to avoid those nowadays.