Is Protein Powder Safe for Teens?

I used to be already deep into the textual content thread from the Dealer Joe’s aisle, lobbying for a dairy-free protein powder (the one I needed to attempt in smoothies) over a whey-based one (my child’s choose), earlier than the widespread sense query hit me: Are protein powders even protected for teenagers? 

As everybody from perimenopausal girls to health club bros are inspired by well being suppliers and their TikTok algorithm to up their protein consumption, dietary supplements resembling powders, bars, and shakes are in every single place — a development that hasn’t escaped the discover of teenagers. 

And whereas downing the occasional bar or shake once they’re late for varsity or speeding to follow probably isn’t dangerous, there’s a rising concern that children could also be utilizing these merchandise for the improper causes, with some hoping to “bulk up” and others trying to lose weight.

So what does this imply relating to teenagers’ well being? SheKnows spoke to vitamin consultants to unpack teenagers’ use of protein dietary supplements, how a lot protein they really want, and if it’s protected for teenagers to make use of protein powders, bars, and shakes. Right here’s what to know.  

A Widespread Development 

A full two in 5 mother and father say their teen has consumed protein dietary supplements previously yr, in response to a recent nationally-representative poll from the C.S. Mott Youngsters’s Hospital Nationwide Ballot on Youngsters’s Well being. 

What’s behind this quantity? “For lots of people, ‘high-protein’ has turn out to be synonymous with ‘wholesome,’” explains Sarah J. Clark, the group’s co-director and a analysis scientist within the Division of Pediatrics on the College of Michigan. “I believe mother and father and youths have a look at merchandise labelled as excessive in protein and assume they’re acceptable.” 

It’s half of a bigger downside, provides Erin Hennessy, affiliate professor, Dean for Analysis Technique, and director of ChildObesity180 on the Friedman Faculty of Diet Science and Coverage at Tufts College. “There are various misconceptions about protein consumption for teenagers, mother and father, and the inhabitants as a complete,” she says, pointing partly to vitamin misinformation on social media.

The development seems to be extra widespread in boys: Almost half (46 p.c) of teenage boy mother and father mentioned their baby consumed protein powders, bars, or shakes previously yr (with a 3rd of these doing so “most or on daily basis”) in comparison with 36 p.c reported by mother and father of ladies. Equally, a 2022 study discovered that 55 p.c of adolescent boys and 33 p.c of adolescent women reported utilizing “muscle-building” protein powder or shakes. 

The ballot additionally discovered a gender divide behind teenagers’ motivations for consuming these merchandise. Over half of boy mother and father mentioned their son’s aim was to “construct muscle” and “enhance coaching or efficiency,” whereas mother and father have been extra more likely to assume women have been utilizing these merchandise as a meal substitute once they’re too busy (36 p.c) or to assist with weight reduction (11 p.c).

These numbers align with others suggesting that consuming issues are on the rise in teen boys, with a rising concern about physique picture points and what experts are calling “bigorexia.” Influenced by social media, mother and father, coaches, and friends, an rising variety of boys have turn out to be hyper-focused on “bulking up” and constructing muscle groups in an unhealthy manner. Recent research means that as many as 60 p.c of boys have modified their weight loss program within the hopes of turning into extra muscular. 

How A lot Protein Do Teenagers Want?  

As chances are you’ll keep in mind from eighth grade science, protein is the constructing block of the physique. It’s present in your muscle groups, organs, pores and skin, and almost each a part of the physique — and helps energy hormone operate and immunity, amongst different key physique methods. 

How a lot protein a teen wants depends upon components resembling their age, dimension, exercise degree, and well being. As a basic guideline, the USDA Really useful Every day Allowance (RDA) of protein is 46 grams for teenage women and 52 grams for boys. Most teen boys (ages 14 to 18) within the U.S. really meet this threshold, says Hennessy, in response to the latest USDA’s Dietary Guidelines for Americans. Teen women on this age group usually tend to fall quick. 

For a extra individualized guideline for protein consumption, Hennessy recommends this calculation: About 0.85 grams per kilogram of physique weight, a quantity that will increase to about 1.0 to 1.5 g per kilogram of physique weight for teen athletes. So a teen weighing 120 kilos (54 kilograms) would want about 46 grams of protein per day; an athlete this dimension would want 54 grams to 81 grams. (As a reference, a 3.5-ounce serving of chicken breast has about 32 grams of protein.)

“Weight-based pointers are significantly helpful as a result of there’s a variety of physique sizes, particularly throughout puberty,” provides registered dietitian Amy Stephens, a licensed specialist in sports activities vitamin in New York Metropolis who works with the New York College athletic division. “Teenagers who undergo puberty earlier usually have bigger our bodies and better dietary wants as a consequence of elevated muscle mass and muscle turnover.” 

An excessive amount of protein, nevertheless, can negatively affect a teen’s well being. “One of the important misconceptions is that extra protein consumption is best,” says Hennessy. “Research have proven no additional positive aspects in energy, muscle mass, or muscle dimension at intakes that exceed really helpful ranges.” In truth, it might probably put pressure on the kidneys and gastrointestinal system because the physique works to course of it. What doesn’t get processed might be saved as fats. 

Are Protein Powders and Bars Secure for Teenagers? 

Each knowledgeable we spoke to burdened that wholesome meals are the ideal source of protein, not dietary supplements — particularly for teenagers, and even for athletes. 

“Consuming complete meals is essential as a result of it offers plenty of vitamins that you just’re not going to get in protein dietary supplements or shakes,” says Stephens. What’s extra, most protein dietary supplements are made for adults. “A child goes to have an amplified impact, and their physique has totally different vitamin necessities.” 

After which there are the protection points. In contrast to medication, dietary supplements aren’t regulated by the FDA so you may’t make certain what’s contained in the package deal is what’s on the label. “Simply because a complement is in the marketplace doesn’t imply it’s protected, efficient, and even comprises what it advertises,” says Stephens. 

In its steering for teen athletes, the American Academy of Pediatrics doesn’t suggest using protein dietary supplements, stressing that many of those merchandise don’t dwell as much as their claims and highlighting points associated to security, high quality, and contamination as a result of lack of regulation.

The exception, says Hennessy, is in sure instances of sickness, harm, or a particular dietary situation, when a health care provider or well being care skilled recommends using protein dietary supplements for use underneath medical supervision. 

How To Select a Protein Complement for Teenagers 

So that you and your child each get {that a} do-it-yourself smoothie with yogurt, peanut butter, and fruit is the wholesome alternative, however the canine simply threw up and the bus is in entrance of your own home. Isn’t a bar or shake higher than, say, a bag of Doritos? Okay, sure, effective. And that, say consultants, is how to have a look at it. A few of these merchandise are effective for infrequent use. 

“Dietary supplements are a great choice when meals is just not obtainable,” says Stephens, who prefers bars to shakes and powders for his or her portability and sometimes more healthy elements. A few of her faves embody KIND bars (12 grams of protein), Excellent Bars (19g), and RXBARs (12g). She recommends pairing them with a banana or different fruit to maintain power ranges. In case your baby goes to make use of these merchandise anyway, right here’s easy methods to choose one which’s proper in your teen: 

Make wholesome meals the precedence: Protein-rich foods embody lean meats, poultry and eggs, seafood, dairy and soy merchandise, nuts, beans, and legumes. Snacks that Stephens recommends embody: yogurt with fruit, complete grain toast with peanut butter, string cheese and apple, edamame, and peanut butter pretzels.

Discuss to your supplier. It’s at all times a good suggestion to verify in along with your baby’s well being supplier, significantly in case your teen is limiting consumption of sure sorts of meals, if they appear fixated on physique picture points like bulking up or slimming down, or when you’ve got issues about a problem resembling an eating disorder. A referral to a registered dietitian or nutritionist can assist as effectively. 

Learn the label. Bars, shakes, and powders could be full of added sugars, sugar substitutes, or sudden elements. Stephens recommends selecting merchandise with whole-food elements like nuts, dates, or honey. Be careful for an excessive amount of fiber (greater than 3 to five grams) which might trigger abdomen upset. And keep away from elements resembling caffeine, massive doses of nutritional vitamins, or phrases you don’t acknowledge. 

Think about the protein supply. Whey, casein, pea, or soy protein are usually thought-about a number of the higher added proteins, with some consultants involved concerning the processing concerned in protein “isolates.” 

Search for security certifications. Since dietary supplements aren’t regulated the identical manner medication are, Clark recommends on the lookout for third-party security certifications like Knowledgeable Alternative, NSF Worldwide, or BSCG. 

I ended up shopping for a pea protein-based powder and we made fruit smoothies with it precisely as soon as. The container is now at the back of a shelf, and I’ve been stocking up on more healthy snacks like yogurt, nuts, and fruit for my teen to have on the prepared. No complaints but.

Earlier than you go, store our favourite skincare manufacturers your teen will love: