Protein bars, shakes and powders are increasingly popular with adults – but many teenagers may be jumping on the bandwagon too.
Two in five parents say their teen took protein supplements in the past year, according to the University of Michigan Health CS Mott Children’s Hospital National Survey of Children’s Health. The trend was more common among teenage boys who were also more likely to take protein supplements every day or most days, parents said.
Protein is part of a healthy diet, but it can be difficult for parents to know if their child is getting the right amount.
Our poll highlights that many teenagers are using protein supplements, particularly protein powders, to improve their athletic performance and build muscle.”
Sarah Clark, MPH, Co-Director Mott Poll
Use of protein supplements for muscle growth, sports
Parents of boys were more likely to say their teens consumed protein supplements to boost muscle growth and for athletic training, while girls appeared to use them more often to replace a meal when they were busy or to help with a balanced diet.
About one in 10 parents also reported that their teen used protein supplements to help with weight loss, most commonly reported among parents of teenage girls.
Before turning to protein supplements, it’s helpful for parents and teens to think about what they want to achieve, Clark notes. In many cases, teenagers can get enough protein by eating a balanced diet. Consultation with the teen’s primary care provider or a nutritionist can provide information on whether protein supplements would be helpful and, if so, guidance on which products would best suit the teen’s goals.
“Despite what some teenagers – and their parents or coaches – believe, eating more protein than your body needs will not result in bigger or faster muscle gains,” he said. “Instead, it’s helpful to consume the recommended amount of protein throughout the day, at every meal and snack.”
Choosing wisely
When busy teenagers have little time to eat, well-meaning parents may substitute a meal with what they believe is a healthy alternative. However, parents should not assume that products labeled as high in protein are healthy choices.
“Many shakes and protein bars have excessive amounts of sugar and caffeine that are unhealthy for teens,” Clark said. “Parents should help teens read protein supplement labels and choose healthy options, such as those that contain fiber, with little or no added sugar.”
“Relying on protein shakes and bars may not provide the necessary vitamins, minerals and fiber that teenagers need; they are not meant to replace balanced meals.”
Monitoring whether teenagers are getting enough protein
Many parents feel their teen’s protein intake is lacking, with nearly one in five saying their teen isn’t getting enough, suggests the nationally representative report that includes responses from 989 parents of teens ages 13-17 surveyed in August.
“Protein is an essential part of our diet as it helps build muscle, manage hormones and support immune health,” Clark said.
The optimal amount of protein for each person will vary by age, gender, weight and level of physical activity, Clark says, and it can be difficult for parents to assess whether their teen is getting the right amount.
Parents should consider a strategy of providing at least one protein source at each meal and encourage teens to try a variety of protein-rich foods, such as eggs, nuts, fish, lean meat, lentils and dairy products, she says.
“Teenagers can generally get enough protein through a well-balanced diet,” Clark said. “There may be some cases where teens don’t eat a lot of protein foods. In those cases, parents may sometimes consider protein shakes or protein bars as part of a plan to increase their teen’s protein intake.”
Modeling a balanced diet
Adults’ opinions and attitudes about protein supplements may also affect children.
High-protein, low-carb diets are popular with many adults, and more than half of parents also believe a high-protein diet is healthy for their teen. However, high-protein diets are not generally recommended for them, as there is a risk that they may lose other essential nutrients, including carbohydrates.
One in three parents also said they used protein supplements themselves – these parents were more likely to report that their teen also used them.
Parents should take the same approach for themselves as they do for their teen, Clark says. In general, it’s best to get enough protein through a well-balanced diet, and if protein supplements are considered, they should choose products that also contain fiber and other nutrients, without added sugar or caffeine.
