Protein Supplements in Teens, Yes? No? Sometimes?

A lot of gym media we consume every day recommend large amounts of protein to achieve our gyming dreams, and when your normal protein intake falls short of these absurd amounts,then protein supplements may seem like a better option. But are these supplements beneficial or do the risks outweigh the rewards?

The first thing you need to realize when considering your protein intake is that the Recommended Diety Allowance (RDA) for protein varies by age and sex. For male teens aged 14-18, the RDA is 46 grams per day for females and 52 grams per day for males (Medicine,2005). Most teens can easily meet these amounts through a balanced diet but special cases like vegetarians and vegans, high-intensity athletes, and those suffering from medical conditions may require additional sources.

Ms. Hoorya a renowned dietician strongly emphasizes obtaining protein through a balanced diet and using additional sources as only complements rather than replacements to this primary source. Additionally, she suggests reaching out to a healthcare professional, who can assess your protein intake and recommend suitable supplements, before beginning any supplement regimen. Once begun, consumption must be monitored and controlled as excess amounts can cause kidney strains and nutrient imbalances.

If a healthcare professional believes a teen will benefit from protein supplements, then selecting the appropriate type is crucial, some of the supplements Ms. Hoorya suggests are:

1. Whey Protein: Derived from milk, whey protein is a complete protein that contains all essential amino acids. It is quickly absorbed and is ideal for muscle recovery post-exercise (Boirie, 1997) . However, it may not be suitable for teens with lactoseintolerance or dairy allergies.

2. Casein Protein: Also sourced from milk, casein is absorbed more slowly than whey. It provides a steady release of amino acids, making it beneficial for overnight muscle repair (Schoenfeld, 2013)

3. Soy Protein: This plant-based option is a complete protein and can be a good alternative for those with dairy allergies or lactose intolerance (Messina, 2010). It also contains beneficial compounds like isoflavones.

5. Pea Protein: Made from yellow peas, pea protein is another excellent plant-based choice. It is rich in branched-chain amino acids (BCAAs) and is hypoallergenic (Gorissen, 2014) .

So next time you see people online telling you you’re not taking in enough protein, remember that most adolescents get enough protein through a balanced diet, and even if a healthcare professional deems it fit for you to use supplements, using them in controlled amounts, as well as using the appropriate type is crucial to ensuring a healthy body.