Protein is essential for athletes, and protein supplements are a convenient way for athletes to get their post-workout protein to help heal and strengthen muscles.

Some protein powder brands are suitable and appropriate for teens, but most teen athletes do not need additional protein. Teen athletes in their development should prioritise proper nutrition for growth, development, and physical activity. Most supplements, including protein powders, should be avoided, and all nutrients should be obtained from whole foods.

Whey protein is a common protein powder option because it is easily digested and absorbed for use in muscle building. Protein powder tips for teenagers are given below, as well as information on how much protein a teenage athlete needs and the best protein powders and shakes for teens.

What exactly is Whey Protein?

Whey is a protein found in dairy products. During the cheese-making process, the watery part of the milk is removed.

Whey liquid is processed further until it becomes a powder that can be added to meal replacement shakes, protein bars, and other items. It’s not particularly tasty on its own, but it’s typically flavoured with vanilla, chocolate, cookies and creme, or berries.

Whey protein is a complete protein, which means it contains all of the amino acids needed by your body to produce proteins. It contains little fat and lactose and is easily digested, but it can cause bloating and upset stomach in some people.

If you are lactose intolerant or allergic to dairy products, you should avoid whey protein (whey isolate or hydrolysate may work for you, but probably not whey concentrate which contains amounts of lactose).

Whey protein is a common protein supplement ingredient, and it’s even used in some baby formula. Whey protein supplements, on the other hand, should be used with caution.
Whey Protein Advantages

• It is easy to digest.
• Contains a lot of branched-chain amino acids (BCAAs). Leucine, a BCAA, aids in muscle development and regeneration following exercise.
• It can make you feel “complete” and reduce your appetite, which may aid in weight loss.
• Complete protein includes all of the necessary amino acids that your body cannot produce on its own.

Is Whey Protein Safe For Teenagers?

Teenagers who want to bulk up to become bigger, heavier, and quicker on the field may want to use protein powder. Teens, on the other hand, are unlikely to need it. Consuming more protein than a teen’s prescribed daily allowance would be ineffective and may even be harmful.

Whey protein is derived from milk, so if you want a supplement, make sure it contains only whey protein and no other additives. When purchased in this natural form from a reputable manufacturer, whey is likely to be relatively clean.

Protein Supplements Are Dangerous for Teens:

The fine print on most protein powders states that they are “intended for healthy adults over the age of 18.” This is due to the fact that supplements are not strictly regulated by the Food and Drug Administration in the United States. Protein supplements are intended for adults over the age of 18 because their effects on adolescents have not been tested and may be unsafe for teens.

Since protein powders are not heavily controlled, it has been discovered that some contain banned substances or are tainted with hazardous chemicals and dangerous ingredients for teens and infants (heavy metals such as cadmium, mercury, arsenic, lead, or other toxins such as BPA have been found in protein supplements). This is a concern for healthy adolescents who are rising, developing, and going through puberty.

Furthermore, many protein drinks contain unhealthy fillers and added sugars. Protein powders should not be used to supplement protein in a teen’s diet because they contain potentially hazardous ingredients. Below are my top tips for having more protein without using protein supplements.

Protein Excess:

Athletes need more protein than non-athletes. Some teenagers may benefit from a protein supplement, but there are some risks, including risks associated with excessive protein consumption.

It is difficult to consume too much protein through food, but if a teen consumes protein powder, they are most likely consuming too much protein. A teen’s protein-rich diet can result in harmful side effects such as kidney problems, vomiting, liver problems, and calcium loss (i.e. weak bones).

Eating too much protein often means eating too many calories, which are normally processed as fat, resulting in excessive weight gain. While protein is an important nutrient, a teen may eat too much of it. Since the body can only use so much protein, any extra will not result in more muscle or better health. Extra protein calories are stored as fat.

Excessive whey protein consumption may also cause nausea, flatulence, diarrhoea, discomfort, and cramping.

Food is the healthiest and most effective way for teenage athletes to get extra protein. Even if they are trying to gain muscle, teenagers will get enough protein from their diet. Teenagers will get enough protein without going overboard if they consume enough lean meats, fish, dairy, eggs, nuts, and seeds. Most teenagers get plenty of protein from their daily diet.

Nonetheless, protein powder can have a place in the diet of your adolescent athlete. If busy kids do not meet their regular protein requirements, it can be detrimental to their overall growth and development.

Young vegetarians, high-carbohydrate eaters, and some underweight children may be lacking in protein. In these cases, a doctor-approved healthy protein powder for adolescents may be prescribed.

This will only apply to a small number of teenagers; before taking any supplements, consult your doctor. It is also a good idea to work with a Registered Dietitian Nutritionist to assess your teenager’s protein consumption targets.

Protein powders aren’t appropriate for most teen athletes, in my opinion. A protein-rich, well-balanced diet would help you even more than protein powder. To get enough protein in your diet, stick to whole foods. Using protein powder in small quantities if you need a little more protein. Look for a protein powder that does not contain any artificial sweeteners or flavours.

Why Do Athletes Need Protein?

Protein consumption is important for everyone, but particularly for athletes. After a workout, the body requires enough protein, spread out during the day, to help you develop, improve, restore, and sustain muscle and other body tissue.

Athletes have higher protein needs than other sedentary people. A supplement can be needed on occasion.

How Much Protein Do Teens Require?

Teenagers who are not athletes need about 0.3 to 0.4 grammes of protein per pound of body weight (about 0.85 grammes per kilogram). Depending on age, this equates to 40 to 60 grammes of protein per day. This is easily met by eating whole foods.

How Much Protein Do Teen Athletes Consume?

Teenagers need a lot of protein due to the years of growth and development, but teenage athletes need much more protein than non-athletic children. Protein requirements vary according to age, gender, weight, and level of operation.

Teenage athletes need 0.45 to 0.6 grammes of protein per pound of bodyweight, which is slightly higher than the recommendations for non-athletes. Depending on age, this equates to 50 to 90 grammes per day.

Teen athletes will satisfy their protein needs by eating protein foods at regular intervals during the day. Protein can be found in a variety of animal and plant sources, but high-quality protein comes from animal products such as beef, poultry, fish, eggs, milk and dairy products, and soy products. These are the best protein sources for teenagers to incorporate into their diet.

According to studies, young athletes consume a lot of protein, even two or three times the recommended amount. Adding any more protein to their diets would not help them gain muscle mass.

Whey protein supplementation is unlikely to be required. Teens who consume enough meat, fish, eggs, and dairy products are unlikely to require additional whey protein supplements.

Is it Safe for a Teen to Consume Protein Shakes?

Protein shakes are ready-to-drink protein drinks that have been pre-mixed. These usually include added fillers such as sugars and artificial sweeteners, as well as fat and other ingredients. Protein shakes are not anything I would recommend to teenagers.

If you’re a big fan of protein shakes, you should make your own! Blend some Greek yoghurt, chia seeds, and frozen fruits and vegetables to get 20+ grammes of protein, which is a good amount to have pre- or post-workout. A protein-packed smoothie or shake does not need the addition of protein powder.

Protein shakes can be beneficial for adolescents who want to gain muscle. The easiest way to develop muscle is not to eat a lot of protein, but to eat it at the right times. Eating a healthy protein diet 3-4 times per day or more can help you develop muscle.

If your doctor suggests protein shakes, use an age-appropriate protein powder rather than pre-made shakes. 1-2 scoops of protein powder a day for 20-50 grammes of protein is the average serving size. I would only recommend 1/2 scoop a day, but teens can get enough protein from a balanced diet.

Here’s an example of a protein-rich diet that contains more than 50 grammes of protein per day:

• Breakfast shake made with 1/4 cup Greek yoghurt, 1 cup milk, 1 tablespoon chia seeds, 1 frozen banana, 1/4 cup frozen zucchini, and 1 tablespoon natural peanut butter. (20 g of protein)
• Snacks: trail mix and string cheese (15 grammes of protein)
• Lunch consists of a 3 ounce tuna sandwich on whole wheat bread, an avocado, 1/4 cup hummus, carrot sticks, and crackers (33 grammes of protein)
• 8 oz Greek yoghurt and 1/4 cup granola as a snack (18 grammes of protein)
• Dinner consists of 1 cup of leafy green salad and 2 bean burritos with salsa (30 grammes of protein)
• In a typical day, I consume 116 grammes of protein without even trying. Teens need 40-90 grammes of protein a day, which means that the majority of teens are getting enough protein.

Teens’ Favorite Protein Powders and Shakes

Again, whole foods are the best option, and teenage athletes will get plenty of protein from foods. If protein supplements are to be included in a teenager’s diet, they should be free of added sugars, artificial sweeteners, fillers, supplements, and fats.

Homemade Smoothie

but the best choice is a homemade smoothie or shake made from whole foods. Experiment with a few different choices to come up with some delectable shakes. To get you started, here’s a sample customizable recipe:

• a half-cup Greek yoghurt
• 1 to 2 cups milk
• 1-2 tbsp. chia or flax seeds
• 1 cup frozen fruit (bananas, berries, peaches, mangoes, etc.)
• 1 cup vegetables (spinach, zucchini, cabbage, celery, beets, etc.)
• Other optional ingredients include oats, cocoa powder, vanilla, ice, and so on.

Getting protein from whole foods is preferable to taking supplements. Without the use of protein powder, a homemade protein shake will provide 20+ grammes of protein. In a Blender Bottle, it’s easy to carry a homemade shake to school for breakfast or before practise.

In conclusion

• Whey protein has many advantages and can aid in muscle building; however, protein supplements are not approved for teenagers.
• Protein supplements have been found to contain unregulated toxins and potentially hazardous ingredients for adolescents.
• Protein powders can lead to excessive protein consumption, which is unhealthy.
• The best way to have a high-protein diet is to prepare a diet of high-protein foods that are evenly spread out during the day, such as meats, eggs, dairy products, seeds, nuts, and beans.