FAQ: Protein and teenagers
Do most teens get enough protein?
yes. Because protein is found in many everyday foods, most teens consume more than the minimum required amount of the nutrient. For most healthy teens who eat a varied diet, protein deficiency is usually not a concern.
Do teenage athletes need more protein>
yes. Teen athletes need approximately 0.8 to 0.9 grams of protein per pound (equivalent to 104 to 117 grams of protein for a 130-pound teenager). The best strategy is to spread your protein out throughout the day, rather than consuming it in one meal, and aim for a combination of protein and carbohydrates after your workout, such as yogurt and fruit or cereal and milk.
Does extra protein build more muscle?
Not exactly. Muscles grow larger through exercise, primarily strength training, not by eating more protein. Even if teenagers consume more protein than they need, it won’t be stored as extra muscle. It can be used for energy or stored as fat.
Is protein powder safe for teens?
Protein powders are definitely convenient, but many have long ingredient lists that include herbal supplements and artificial sweeteners. In most cases, whole foods are a better choice. However, if your teen wants to use a protein powder, it’s best to look for a short ingredient list and use less than the serving size. That way you will also save money. Most powders are a bit expensive. This is my favorite brand of protein powder. (I’m an affiliate for this brand, so you’ll get a discount if you use my link.)
Is it possible for teenagers to consume too much protein?
Yes, especially if you’re eating a typical diet and adding a protein shake or bar on top. Too much protein can cause dehydration and be stored as fat. More isn’t necessarily better, as there is evidence that the body can only use about 25 grams of protein at a time to build muscle.
What if my teen doesn’t eat meat?
no problem. Non-meat foods are rich in protein, including dairy products, eggs, beans, lentils, soy foods such as tofu and edamame, whole grains, and some vegetables such as peas. Vegetarian and vegan teens can fully meet their protein needs. All you need to do is include rich sources regularly.
What’s the best way to stock your kitchen?
What I learned from feeding two teenagers is that snacks should be easy and quick. So keep to-go options front and center, such as Greek yogurt, cheese sticks, hard-boiled eggs, milk, sachets of tuna or salmon, frozen edamame, and homemade items like protein pancakes stored in the freezer. When protein-rich foods are easily available, teens are more likely to actually eat them.
