FAQ: Protein and Teenagers
Do most teenagers get enough protein?
Yes. Most teens get more than the minimum requirements because protein shows up in so many everyday foods. For most healthy teenagers eating a varied diet, protein deficiency isn’t usually a concern.
Do teen athletes need more protein>
Yes. Teen athletes need roughly 0.8-0.9 grams of protein per pound (that’s 104-117 grams of protein for a 130-pound teenager). The best strategy is to spread protein throughout the day rather than loading up at one meal, and aim for a protein + carb combo after workouts, like yogurt with fruit or cereal with milk.
Does extra protein build more muscle?
Not exactly. Muscles get bigger through exercise, primarily strength training, not from eating more protein. If teens eat more protein than they need, it’s not store as extra muscle. It’s used for energy or stored as fat.
Is protein powder safe for teenagers?
Protein powder is definitely convenient, but many powders have lengthly ingredient lists that include herbal supplements and artificial sweeteners. Whole foods are a better choice most of the time. But if your teen wants to use protein powder, look for shorter ingredient lists and encourage using less than the full serving size. You’ll save money that way too–most powders are a bit pricey. This is the brand of protein powder that I use and like. (I’m an affiliate for this brand, and you get a discount if you use my link.)
Can teens get too much protein?
Yes, especially if they’re eating a typical diet and adding protein shakes and bars on top. Too much protein can be dehydrating and may be stored as fat. There’s evidence that the body can only use about 25 grams of protein at one time for muscle building, so more isn’t always better.
What if my teen doesn’t eat meat?
No problem. Plenty of non-meat foods are rich in protein: dairy, eggs, beans and lentils, soy foods like tofu and edamame, whole grains, and even some vegetables like peas. Vegetarian and vegan teens can absolutely meet their protein needs. They just need to include rich sources regularly.
What’s the best way to stock the kitchen?
What I’ve learned from feeding two teens is that snacks have to be easy and quick. So keep grab-and-go options front and center like individual cups of Greek yogurt, cheese sticks, hard-boiled eggs, milk, pouches of tuna or salmon, frozen edamame, and homemade items like Protein Pancakes stored in the freezer. When protein-rich foods are easy, teens are more likely to actually eat them.
