The Protein Trend: What Parents and Teens Need to Know

If you’ve scrolled through social media lately, you’ve probably noticed protein is everywhere. From fitness influencers promoting their favorite shakes to ads for high-protein snacks, Americans are more focused on protein than ever before.

In fact, according to a recent survey published by Health.com, 71% of American adults are actively trying to increase their protein intake. But this trend isn’t just affecting adults. It is trickling down to our teenagers, and that’s something parents should understand.

Why the Protein Craze?

Protein plays a big role in our health. It helps build and maintain muscle mass, keeps us feeling fuller longer after meals, supports healthy skin and hair, and helps in countless other bodily functions. With all these benefits, it’s no wonder protein has become a nutritional superstar.

For teens, the appeal of protein often centers around appearance and performance. According to the University of Michigan Health C.S. Mott Children’s Hospital National Poll on Children’s Health, two in five parents reported that their teen consumed protein supplements in the past year.

The reasons varied by gender: boys were more likely to use supplements to build muscle and improve sports performance, while girls more often turned to them as meal replacements when busy or to support what they perceived as a healthy diet.

Do Teens Really Need Protein Supplements?

Here’s the real question: with all this focus on protein, do teenagers actually need supplements?

The short answer is: most don’t. As noted by Health.com, many children can meet their daily protein requirements through their regular diet. Foods like meat, chicken, reduced-fat milk, yogurt, eggs, nuts, fish, lean meats, lentils, and peanut butter are all excellent protein sources that also provide essential vitamins and minerals.

The American Academy of Pediatrics recommends that teens aged 11 to 14 consume about half a gram of protein per pound of body weight daily. For a teenager weighing 110 pounds, that’s roughly 50 grams of protein, or about the amount in a cheeseburger plus a cup of yogurt.

“It adds up quickly,” explains Sean Barrett, Nutrition & Fitness Director at Legacy Community Health. “Eight ounces of milk is about 10 grams of protein, and an ounce of lean meat is about 7 grams.”

Dr. Brittany Hodgson, a pediatrician at Legacy Community Health, sees this firsthand in her practice: “Teen athletes are the most interested in protein supplements, especially protein powders. But kids usually get enough from their diet.”

When Might Supplements Be Appropriate?

That said, there are some situations where protein supplements might be helpful for teens. “We want to make sure that the teen could benefit from protein supplements,” explains Dr. Hodgson, who emphasizes the importance of assessment before recommendation.

• Highly active athletes: Teens who engage in vigorous physical activity, such as swimmers with two practices per day, football players who lift weights several times weekly, or competitive athletes, may benefit from additional protein to support muscle recovery. “For teen athletes who are legitimately very active, we recommend about 1.2 grams of protein per kilogram of body weight,” says Barrett.
• Underweight teens: Those who struggle to maintain a healthy weight through diet alone
• Dietary restrictions: Families where adequate protein through food sources is challenging due to cost or dietary limitations

Understanding Protein Timing and Absorption

Even for active teens who need more protein, timing matters. “We only absorb so much protein per meal, usually around 20 to 25 grams depending on size and muscle mass,” Barrett explains. “So we need to spread it out throughout the day. Whole foods are usually the best method of getting protein.”

This means rather than loading up on protein at one meal or relying on a single large protein shake, teens benefit more from distributing protein across breakfast, lunch, dinner, and snacks.

The Hidden Concerns with Protein Supplements

While protein supplements can be convenient, parents should be aware of some important concerns:

Lack of regulation: As Harvard Health Publishing points out, the FDA does not test protein powders before they go to market. Manufacturers are responsible for evaluating the safety and labeling of their own products. NPR notes that this means there’s no quality control ensuring products contain what they claim.

Potential contaminants: According to Harvard Health, research has found that many protein powders contain heavy metals like lead, arsenic, cadmium, and mercury, as well as BPA, pesticides, or other contaminants. Some products contained toxins in significant quantities. One protein powder reportedly contained 25 times the allowed limit of BPA.

Hidden additives: Many protein shakes and bars contain excessive amounts of added sugar, sometimes as much as 23 grams per scoop, along with caffeine and other stimulants that may not be appropriate for teens, according to the University of Michigan research.

Too much of a good thing: NPR reports that consuming more than 100 grams of protein daily can potentially damage the kidneys and liver over time and may cause digestive issues like stomach pain.

The Bigger Nutritional Picture

While teens may be focusing heavily on protein, pediatricians say parents shouldn’t lose sight of overall nutrition.

“Teens are focusing more on macronutrients like protein, but I want to make sure that they are getting their micronutrients, like eating enough fruits and vegetables,” says Dr. Hodgson. “Many teens, and parents, are not getting the recommended 5 servings of fruits and vegetables daily.”

Barrett emphasizes that health encompasses much more than a single nutrient: “Parents need to talk with their teenagers about their health holistically. Health is not just weight. It is labs, physical activity, and mental health. It is a combination of factors.”

This broader perspective matters because nutritional habits formed during adolescence often last a lifetime. “We want teens to develop these healthy habits when they are still young, as these will serve them through adulthood,” Dr. Hodgson notes.

The concern extends to younger children as well. Dr. Hodgson mentions that some parents of picky toddlers are asking about protein powder supplements, but she reassures them: “If young children are drinking the recommended amount of milk, then they are getting enough protein.”

What Should Parents Do?

Here are some practical steps for parents navigating the protein conversation with their teens:

1. Focus on whole foods first. Encourage your teen to get protein from natural sources: eggs for breakfast, nuts as snacks, lean meats or fish for dinner, and dairy products throughout the day.
2. Read labels carefully. If your teen does use protein supplements, help them choose products with fiber, minimal added sugar, and no unnecessary caffeine or stimulants.
3. Talk about social media influence. Have open conversations about how fitness influencers may promote unrealistic standards or unnecessary products. “Parents need to watch what their teenagers are paying attention to on social media,” warns Barrett. “Only about 3% of what is promoted is science-based. There is also a lot of body shaming and comparing of body types, which can develop disordered eating habits or body image issues if not addressed.”
4. Watch for warning signs. Be aware of concerning behaviors around body image, particularly in teen boys, where eating disorders have been increasing, as noted by NPR.
5. Consult professionals. Before making any major changes to your teen’s diet or adding supplements, talk with their pediatrician or a registered dietitian who can assess their individual needs.
6. Model balanced behaviors. Parents’ attitudes toward protein and supplements influence their children. If you use protein supplements yourself, apply the same thoughtful approach you’d want your teen to follow.

Partnering with You for Your Teen’s Health

Protein is important, but more isn’t always better. Most teens can meet their nutritional needs through a balanced diet without turning to supplements. When protein powders or bars do have a place, they should complement, not replace, nutritious whole foods.

At Legacy Community Health, we want to empower families with evidence-based information to make the best health decisions. If you have questions about your teen’s nutrition, including whether protein supplements might be appropriate, schedule an appointment with one of our pediatricians or nutritionists. Together, we can develop a plan that supports your teen’s health and wellness goals safely and effectively.