Feed Your Muscles

Scripture: Judges 13-15

Learning Objectives:

  • Students will review the story of Samson and learn how God blessed him with strength and set him apart to one day save Israel from the Philistines.
  • Students will learn how their diet effects their muscles and sample different foods that aid muscle growth.

Guiding Question: How can we eat more protein to help build our muscles?

Materials: examples of servings of high protein foods, pictures or lists of meals, ingredients for a trail mix, individual bags for a snack mix

Procedure: Review the story of Samson and how God set him apart as a Nazarite and blessed him with extreme strength. Explain that even though we do not have Samson’s strength, there are things we can eat to make us stronger. Ask students what some of their favorite foods are. Tell students that what they eat affects their muscles. Show students a serving of different protein foods: ¼ cup beans/legumes, ¼ cup seeds/nuts, 1 tablespoon of nut butter, 1 egg. Introduce students to protein sources they may not have tried before such as almond butter, soy bean nuts, sunflower seed butter, quinoa, and buckwheat. Quick fact: Quinoa and buckwheat are two of the only plants that are a complete protein source.
Children should eat about 4-5 ounces of protein a day. Show students examples of meals and have them point out the protein sources in each meal.

Have students make a protein packed snack mix: mixed nuts, seeds, dried peas or dried chickpeas, yogurt chips. You may want to add dried fruit for some sweetness and variety. Arrange foods arranged on a long table for students to walk down and pick what they would like. Have servers or one scoop measures so that students don’t take too much of one thing. Have students taste each and tell what their favorite is.

Additional Questions:

  • How can you eat more protein in your diet?
  • What else can you do to help your muscles grow stronger?

Supplemental Activities:

  • Have students create a high-protein recipe using the list of protein ingredients. Emphasize that you also needs carbs, fats, and fiber in a well-balanced diet so incorporate other ingredients as well. If time and resources allow, cook the recipe and eat it together.
  • Have students keep a food diary and highlight the sources of protein in their diet. Are they getting enough protein for their muscles?

Written by: Savannah Negas

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