Is It Safe for Teens to Take Protein Supplements?

According to a new study, many teenagers consume protein supplements such as shakes and powders.

Researchers from the University of Michigan Health C.S. Mott Children’s Hospital surveyed nearly 1,000 adults nationwide with children ages 13 to 17 to uncover habits regarding protein intake.

The results revealed that two-fifths of parents, or 41%, had a child who over-consumed. protein supplements throughout the past year. Supplements included protein bars (29%), shakes (23%), or powder (15%).

About a quarter of parents whose children took protein supplements during the year (mostly parents with boys) said their children consumed protein supplements every day or almost every day.

While protein may seem to have its time, with one estimate revealing that 71% of American adults are trying to get more protein in their diets, it may seem shocking that kids are also seeking protein in high numbers.

So what’s behind this trend? Is it healthy for young people to consume protein shakes and powders? Here’s what the experts say.

Generally speaking, teens associate protein with appearance, performance and overall health. But the research found that the reasons kids seek out protein tend to vary across gender boundaries.

For example, nearly 55% of parents of boys reported that their teens used supplements to build muscle or improve sports performance. But only 18% and 36% of parents of girls said their children consumed them to build muscle and improve athletic performance.

However, while thirty-four percent of parents of girls said their teenagers used supplements as a meal replacement when they were too busy to eat, only 18% of parents of boys cited this reason. Most parents of daughters said they consume supplements to help their children lose weight or because they think consuming protein supplements is part of a healthy diet.

Experts say teens may turn to protein bars, shakes or powders to achieve these goals because their parents do the same.

“The popularity of protein supplements has increased especially in the last three decades.” Dana Ellis Hunnes, PhDA senior clinical dietitian at UCLA Health said: Health. “I remember in the early 2000s there were some protein supplements that were primarily used by athletes, but now they’re just about everywhere.”

Results from the International Food Information Council’s 2024 Food and Health Survey found that nearly half of the 3,000 adults surveyed follow a specific diet. high protein diet being one of the most popular. The percentage of American adults trying to increase their protein intake rose to 71% this year; This rate, which was 67% in 2023, increased to 58% in 2022.

Given protein’s popularity among adults, it’s no surprise that 44% of parents surveyed in the Mott survey said they or another family member had encouraged their teens to consume protein supplements, and 26% said a coach or trainer had encouraged it. More than half of parents said a high-protein diet is healthy for teens.

Another influence is social media platforms like TikTok, where fitness and nutrition influencers sometimes encourage their followers to consume protein well above the recommended amount.

Nearly one in 10 parents blamed social media for their teenagers wanting to consume more protein. Sarah J. Clark, MPHco-director of the C.S. Mott Children’s Hospital National Survey of Children’s Health said: Health. “In reality it’s probably higher.”

Protein It is a macronutrient (or a nutrient we need in large amounts) that helps build muscle and bone and supports immune function, cell repair, and more.

Although specific daily protein requirements depend on factors such as height, weight and activity level, the American Academy of Pediatrics recommends that boys and girls ages 11 to 14 consume half a gram of protein per body weight per day. That means a teenager weighing about 110 pounds would need about 50 grams of protein per day — or about 20 grams more than a cheeseburger with a 4-ounce beef patty. For older teenagers the requirement drops slightly less.

Clark thinks “parents are turning to protein bars and shakes with the assumption that they’re a healthy option.” There are “other times when breakfast is not in the cards or they go from activity to activity.”

However, nutritional supplements may not always be the best choice, despite their nutritional reputation. The sugar content of protein bars can rival candy bars, and some protein supplements may contain herbal ingredients, caffeine or other stimulants, Clark said.

Many children can meet their daily protein needs through regular nutrition. Foods like meat, chicken, reduced-fat milk, yogurt, and peanut butter are all good sources of protein and also provides a rich variety of vitamins and minerals.

Clark explained that for most children, there is no good reason to consume supplements just for the added protein. “Giving your body more protein than you can use “It’s not going to help,” he said. “It’s not going to make you faster, stronger or better at your sport. It’s just going to turn into fat.

However, he also acknowledged that supplements may be helpful for some teens, such as those who are underweight or overactive. “Protein supplements may be appropriate for teens who regularly engage in intense physical activity—think high school swimmers who practice twice a day, football players or triathletes who lift weights several times a week,” Clark said. “For these teens, adding protein powder to a smoothie or glass of chocolate milk can help with muscle recovery.”

Clark added that getting enough protein through a regular diet may be too expensive for some families, and supplements can help fill in the gaps.

Ultimately, there’s no general rule that says teens should avoid protein supplements, and it’s best to consult a pediatrician to determine whether they’re necessary, Clark said. However, it is important to recognize that “you can achieve a lot through good nutritional resources.”