5 Best Drinks to Support Healthy Growth
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Tiempo de lectura 6 min
Most people don’t think twice about the drinks they grab each day—milk with breakfast, a smoothie after school, maybe a protein shake after a workout. But what if those choices could do more than just keep you hydrated? Some drinks pack in key nutrients that support overall health, including bone strength and development.
A strong, well-nourished body needs the right fuel, and what you drink can play a bigger role than you might expect. The right beverages bring in vitamins and minerals that help keep everything running smoothly, from your bones to your muscles. So, which drinks are worth adding to your routine? Let’s take a look.
How Drinks Play a Role in Growth
While no magic potion can suddenly make you grow taller overnight, the drinks you consume can play a supportive role in your body's natural growth process. Nutrition is a key factor in determining how much of your height potential you can achieve [₁], with essential nutrients like calcium, protein, and vitamins being crucial for bone development and overall growth. By incorporating the right beverages into your diet, you can help provide your body with the necessary building blocks for healthy growth.
5 Best Drinks To Support Healthy Growth
When it comes to supporting your body's growth, not all beverages are created equal. Below, we've curated a list of the top five drinks that can help support growth.
• Milk
Milk is a classic choice for supporting growth, thanks to its rich content of calcium, vitamin D, and protein [₂]. Calcium is crucial for developing and maintaining strong bones [₃], while vitamin D aids in calcium absorption [₄]. Protein, on the other hand, is essential for muscle development [₅]. For those who are lactose intolerant, almond milk or other fortified plant-based milks can be excellent alternatives, offering similar benefits without the discomfort.
• Smoothies
Smoothies offer a versatile and delicious way to consume a variety of nutrients in one go [₆]. By blending ingredients like spinach, kale, yogurt, and fruits, you create a nutrient-dense beverage rich in vitamins, minerals, and proteins. Leafy greens like spinach and kale are high in calcium and vitamin K, which support bone health, while yogurt adds protein and probiotics for overall wellness. These smoothies not only aid in growth but also contribute to overall health.
• Soy Milk
For vegetarians, vegans, or those seeking dairy-free options, soy milk stands out as a nutritious choice. It's rich in protein, offering all nine essential amino acids necessary for muscle and tissue growth [₇]. Moreover, many soy milk brands are fortified with calcium and vitamin D, mirroring the benefits of traditional milk. Including soy milk in your diet can help ensure you receive adequate nutrients to support your growth trajectory.
• Fortified Orange Juice
Fortified orange juice is another excellent option for supporting growth, especially when it comes to providing a good source of calcium and vitamin D [₈]—two nutrients essential for bone health. Many brands of orange juice are fortified with these nutrients, making them a great alternative for those who might not consume dairy products. The natural vitamin C found in orange juice also aids in the absorption of calcium, enhancing its benefits for bone strength and overall growth. Including fortified orange juice in your diet can help ensure your body gets the vital nutrients needed to support height development.
• Protein Shakes
Protein is essential for muscle and bone development, making it a key nutrient for overall growth [₉]. Protein shakes can be a convenient way to add more high-quality protein to your diet [₁₀], especially for those with higher nutritional needs. Many options include whey-based or plant-based formulas, providing a range of essential amino acids that support the body's natural processes. Choosing a well-balanced protein shake with added vitamins and minerals can help ensure you're getting the necessary nutrients to support strength and development.
By thoughtfully including these beverages in your daily routine, you can create a supportive nutritional environment conducive to growth.
Other Ways To Help You Grow Taller Faster:
While the drinks you consume can support your growth, they are just one piece of the puzzle. According to a study you can maximize your height potential by adopting a holistic approach that includes a balanced diet, regular exercise, and adequate sleep. These three factors work together to create an optimal environment for growth and overall health.
- Balanced Diet: A balanced diet rich in essential nutrients is fundamental for supporting growth [₁₁]. Focus on consuming a variety of foods that provide vitamins, minerals, protein, and healthy fats. Nutrient-dense foods like lean meats, fish, whole grains, fruits, and vegetables ensure that your body gets everything it needs to build and maintain strong bones and muscles. Additionally, foods high in zinc, magnesium, and vitamin K can further support bone health and development, making a balanced diet a cornerstone of any growth strategy.
- Regular Exercise: Engaging in regular physical activity is another key factor in promoting growth [₁₂]. Exercises such as swimming, stretching, yoga, and strength training not only improve your overall fitness but also stimulate the release of growth hormones in the body. Weight-bearing exercises, in particular, are excellent for strengthening bones and promoting bone density. Additionally, exercises that focus on posture and flexibility, like yoga and Pilates, can help elongate the spine and enhance your height potential.
- Adequate Sleep: Finally, never underestimate the importance of sleep in your growth journey. During sleep, your body undergoes critical processes, including the release of growth hormones that contribute to bone and muscle development. Ensuring you get enough high-quality sleep each night—typically 8 to 10 hours [₁₃] for growing individuals—allows your body to repair, regenerate, and grow. Prioritizing sleep alongside a balanced diet and regular exercise provides a comprehensive approach to reaching your maximum height.
Conclusion
Growth doesn’t happen overnight, but the right habits can set the stage for strong bones and overall development. The drinks you choose each day might seem like a small detail, but they can contribute to a well-rounded diet that supports your body’s natural processes.
While no single drink or habit guarantees extra inches, a combination of proper nutrition, exercise, and quality sleep helps create the best possible conditions for growth. Consistency is key, so making smart choices—both in what you drink and how you take care of your body—can go a long way.
REFERENCES:
[₁] Perkins JM, Subramanian SV, Davey Smith G, Özaltin E. Adult height, nutrition, and population health. Nutr Rev. 2016 Mar;74(3):149-65. doi: 10.1093/nutrit/nuv105. PMID: 26928678; PMCID: PMC4892290.
[₂] Górska-Warsewicz H, Rejman K, Laskowski W, Czeczotko M. Milk and Dairy Products and Their Nutritional Contribution to the Average Polish Diet. Nutrients. 2019 Aug 1;11(8):1771. doi: 10.3390/nu11081771. PMID: 31374893; PMCID: PMC6723869.
[₃] MedlinePlus. (n.d.). Calcium and bone health. Retrieved January 8, 2025, from https://medlineplus.gov/ency/patientinstructions/000490.htm#:~:text=Your%20body%20needs%20calcium%20to,helps%20your%20body%20absorb%20calcium.
[₄] Khazai N, Judd SE, Tangpricha V. Calcium and vitamin D: skeletal and extraskeletal health. Curr Rheumatol Rep. 2008 Apr;10(2):110-7. doi: 10.1007/s11926-008-0020-y. PMID: 18460265; PMCID: PMC2669834.
[₅] Medical News Today. (n.d.). How much protein do you need to build muscle? Retrieved January 8, 2025, from https://www.medicalnewstoday.com/articles/how-much-protein-do-you-need-to-build-muscle
[₆] Families Together OC. (n.d.). 6 important benefits of drinking healthy smoothies (with a bonus smoothie recipe). Retrieved January 8, 2025, from https://familiestogetheroc.org/6-important-benefits-of-drinking-healthy-smoothies-with-a-bonus-smoothie-recipe#:~:text=In%20conclusion%2C%20smoothies%20are%20a,customizable%20to%20suit%20individual%20preferences.
[₇] Hooshmand-Moghadam B, Johne M, Golestani F, Lorenz K, Asadi M, Maculewicz E, Mastalerz A. Effects of soy milk ingestion immediately after resistance training on muscular-related biomarkers in older men: a randomized controlled trial. Biol Sport. 2023 Oct;40(4):1207-1217. doi: 10.5114/biolsport.2023.123894. Epub 2023 Jun 15. PMID: 37867735; PMCID: PMC10588584.
[₈] Sakaki JR, Li J, Melough MM, Ha K, Tamimi RM, Chavarro JE, Chen MH, Chun OK. Orange juice intake and anthropometric changes in children and adolescents. Public Health Nutr. 2021 Oct;24(14):4482-4489. doi: 10.1017/S1368980020003523. Epub 2020 Oct 7. PMID: 33023713; PMCID: PMC8024422.
[₉] Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
[₁₀] Healthline. (n.d.). Do protein shakes help with weight loss? Retrieved January 8, 2025, from https://www.healthline.com/nutrition/protein-shakes-weight-loss
[₁₁] Max Healthcare. (n.d.). What is a balanced diet? Retrieved January 8, 2025, from https://www.maxhealthcare.in/blogs/what-is-a-balanced-diet
[₁₂] World Health Organization. (n.d.). Physical activity. Retrieved January 8, 2025, from https://www.who.int/news-room/fact-sheets/detail/physical-activity#:~:text=In%20children%20and%20adolescents%2C%20physical,improves%20motor%20and%20cognitive%20development.
[₁₃] WebMD. (n.d.). Sleep requirements: How much sleep do you need? Retrieved January 8, 2025, from https://www.webmd.com/sleep-disorders/sleep-requirements
*Individual results may vary. Factors such as age, genetics, and lifestyle play a role in achieving desired outcomes.
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