Is your teenager using protein supplements? Here’s what the experts recommend

Protein shakes, bars, powders, and other supplements may seem like an easy way to boost protein intake. However, pediatricians are concerned that teenagers might be depending too heavily on these products.

A new C.S. Mott Children’s Hospital National Poll reveals that 2 in 5 parents report their teen used protein supplements over the past year. Teen boys are more likely to use them daily or most days compared to teen girls.

Among the 46% of teen boys who took protein supplements, more than half of their parents said it was for muscle growth. For the 36% of teen girls who used them, parents noted they were typically for weight loss or as a meal replacement when busy. Nearly 1 in 5 parents worry their teen isn’t getting enough protein.

“Marketing may make people believe that more protein equals a healthier product — but that’s not always the case!” said Sarah Clark, codirector of the Mott Poll and pediatric research scientist at the University of Michigan in Ann Arbor, in an email.

“Instead, parents and teens should seek a product that offers a balance of protein, along with essential nutrients and fiber, while containing minimal or no added sugar or caffeine.”

The Mott Poll, conducted in August, surveyed 989 parents of teens aged 13 to 17. The margin of error for the poll is between plus or minus 1 and 7 percentage points.

Forty-four percent of parents report encouraging their teen to take protein supplements, particularly when the teen expressed interest in improving fitness, losing weight, enhancing appearance, boosting sports performance, or promoting overall health.

However, Clark suggests that protein supplements might not be the solution to these goals. While protein is important for a balanced diet, it should be considered as part of an individual’s overall nutritional intake, she emphasized.

Is it advisable for teens to use protein supplements?

Diana Schnee, a pediatric dietitian at Cleveland Clinic Children’s in Ohio, who was not involved with the Mott Poll, emphasized that protein supplements are rarely recommended for teens.

According to the Recommended Dietary Allowances, teen girls aged 14 to 18 typically require 46 grams of protein per day, while teen boys in the same age range need 52 grams daily.

Protein supplements can pose risks of excessive protein intake, which may lead to dehydration and stress on the kidneys, as stated by the Academy of Nutrition and Dietetics. Additionally, since the US Food and Drug Administration does not review protein powders before they hit the market, users may unknowingly ingest other substances like stimulants, Schnee warned.

The FDA treats dietary supplements as food products and only has the power to act on any adulterated or mislabeled supplement once it has entered the market, according to the agency’s website.

If teens are consuming protein at every meal and through snacks, they are likely getting sufficient protein. Protein supplements are generally unnecessary, except for teens with restricted diets, such as vegetarians or vegans, Schnee explained.

In these situations, she recommended consulting a nutritionist who can guide you toward supplements certified by the NSF (formerly the National Sanitation Foundation).

Maintaining a balanced diet is key.

Clark highlighted that spreading protein intake throughout the day is more effective than consuming it all at once.

A balanced meal should include sufficient amounts of protein, carbohydrates, fats, fiber, vitamins, minerals, and water. This can be achieved by selecting a variety of foods from the five main food groups, including fruits, vegetables, fiber, and dairy.

There are nine essential amino acids that must be consumed regularly. Complete proteins, typically from animal sources, contain all nine, while incomplete proteins found in plant-based foods offer only some of them, according to the Cleveland Clinic.

However, balanced meals alone aren’t enough for a teen’s body. Adequate sleep and proper hydration are also crucial for ensuring the body has enough time to recover, Schnee explained.