Many teenagers are turning to protein shakes, bars, powders, and other supplements to boost their protein intake, but pediatricians are concerned about the overreliance on these products. A recent poll from C.S. Mott Children’s Hospital found that two out of five parents reported their teen had consumed protein supplements in the past year. The survey revealed that teenage boys are more likely to use these supplements daily or frequently compared to teenage girls.
Among the 46% of teenage boys who reported using protein supplements in the past year, over half of their parents indicated that the primary reason was to build muscle. In contrast, 36% of teenage girls who consumed these supplements were said by their parents to be using them mainly for weight loss or as meal replacements when they were pressed for time. Additionally, nearly 20% of parents expressed concern that their teens were not getting enough protein in their diets.
Sarah Clark, codirector of the Mott Poll and a research scientist in pediatrics at the University of Michigan, emphasized that marketing can create the misconception that more protein always equates to a healthier product, which isn’t necessarily the case. She advised that parents and teens should seek out balanced options that provide some protein alongside essential nutrients and fiber, while avoiding products with high levels of added sugar or caffeine. The Mott Poll, which surveyed 989 parents of teens aged 13 to 17 in August, has a margin of error ranging from plus or minus 1 to 7 percentage points.
Forty-four percent of parents reported that they or another family member encouraged their teen to use protein supplements, particularly when the teen showed interest in getting fit, losing weight, enhancing their appearance, improving athletic performance, or maintaining good health. However, Clark cautioned that relying on protein supplements may not effectively address these concerns. While protein is an important component of a healthy diet, it should be evaluated in relation to an individual’s overall nutritional intake.
Should teenagers use protein supplements?
Diana Schnee, a pediatric dietitian at Cleveland Clinic Children’s in Ohio and not affiliated with the Mott Poll, emphasizes that protein supplements are rarely recommended for teens. According to the Recommended Dietary Allowances, girls aged 14 to 18 typically require 46 grams of protein per day, while boys in the same age group need 52 grams. Overconsumption of protein supplements can lead to excessive protein intake, which may result in dehydration and place strain on the kidneys, as noted by the Academy of Nutrition and Dietetics. Additionally, since the U.S. Food and Drug Administration does not evaluate protein powders before they hit the market, users may unknowingly ingest other substances, such as stimulants, Schnee cautioned.
The FDA typically regulates dietary supplements as food and can only take action against products that are “adulterated or misbranded” after they have entered the market, according to their website. If teens are consuming protein at every meal and in some snacks, they are likely meeting their protein needs. Protein supplements are usually unnecessary and may only be recommended for certain teens on restricted diets, such as vegetarians or vegans. In those instances, Schnee advises consulting a nutritionist, who can help identify supplements certified by NSF (formerly the National Sanitation Foundation).
Consuming and sustaining a well-balanced diet
Clark noted that it’s important to spread protein intake throughout the day rather than consuming it all in one sitting. A balanced meal should include not only sufficient protein but also carbohydrates, fats, fiber, vitamins, minerals, and water. This can be achieved by selecting a variety of foods from the five main food groups, which include fruits, vegetables, whole grains, protein sources, and dairy.
According to the Cleveland Clinic, there are nine essential amino acids that should be consumed regularly throughout the day. All nine are present in complete proteins, which primarily come from animal sources, while only a few are found in incomplete proteins, typically from plant-based foods. However, simply eating balanced meals is not sufficient for supporting a teen’s body. Adequate sleep and hydration are also crucial for allowing the body to recover properly, Schnee emphasized.