Are Protein Shakes Good For Teenage Athletes

How Teen Athletes Can Build Muscle With Protein

Best Protein Powder For Teenage Athletes ( Cheap & Best )

Reviewed May 2020

Eating protein doesn’t equal big muscles. Instead, muscle growth is a complex process that relies on adequate consumption of protein and calories, hormones the body produces, including human growth hormone and testosterone, and a healthy dose of physical activity.

Here are a few facts and tips to keep in mind before you amp up your protein in search of a new physique.

Work Builds Muscle

Although eating protein doesn’t build muscle on its own, the presence of protein in an athlete’s eating pattern is important. Believe it or not, when you exercise, such as lifting weights or running, some of your muscle cells break down. Protein from food helps repair this damage from exercising and builds up more muscle, making them stronger.

Strike a Balance

While protein is important for building new muscles, eating the right amount of protein is key. Consuming more protein than your body needs may translate to excess calories that must be stored, usually in the form of fat. Too little protein consumption means your body has to supply it itself, which can result in muscle breakdown and loss. When you eat a balanced diet that includes enough calories and carbohydrates, your body won’t use protein as a calorie source it will spare it to build muscles and repair them when needed.

How Much Protein Is Enough?

The Best Protein Sources

How much protein does your favorite food provide? Follow this chart to find out:


Beware of Protein Supplements


Skipping Meals Will Stunt Your Growth And Game

Skipping meals like breakfast will hurt your growth and your game. Missing out on protein and general nutrition during adolescence will lead to significant declines in energy, weight, muscle growth, and strength, while increasing the likelihood of fatigue. Does this mean your adolescent athlete should slam protein shakes? Of course not, but they should consistently consume whole foods at regular mealtimes.

While were on the subject, I often have conversations with young athletes who replace meals with a protein shake. This increases their risk of missing out on key nutrients for both health and athletic performance.

Consuming good old-fashioned chocolate milk on-the-go can be a great way to increase calories while meeting additional protein intake demands. Chocolate milk is highly underrated among parents, coaches, and health practitioners who are concerned about too much sugar. However, chocolate milk offers electrolytes and 8 grams of high-quality protein per cup, and it replenishes glycogen stores and rehydrates just as well as Gatorade but with a better nutrient profile.

Many athletes are exhausted and often have a decreased appetite from tough training. Chocolate milk is tasty, convenient, and well-tolerated, and it makes for a great alternative recovery beverage. There are also high-protein chocolate milk beverages from companies like Fairlife, TruMoo, and more.

Kaelin Tuell Poulin Ladyboss Co

Are there good protein powders for teens? Ultimately, the answer to this question is YES. However, you should always consult your childs doctor before buying protein powder and shakes for teen athletes.

While most supplements are okay for teens, there are no specifically formulated protein powders for teenagers.

So, if youve been asking, are protein shakes safe for teens? we found the answers youre looking for.

Read Also: How To Lose Weight With Premier Protein

Recovery Smoothies For Athletes

Were going to use fruits as sweeteners in the smoothie recipes for athletes down below. Whey Protein. Some proteins are better than others for athletes. When it comes to gaining muscles, whey protein might be your first choice. This study found that milk-based proteins, like whey, are better than soy protein for gaining muscles.

The Pros And Cons Of Protein Supplements For

Gritzo SuperMilk 13+y (Teen Athletes), Nutrition and ...

There are some very good reasons for cyclists, runners, and triathletes to consume protein shakes, but they are also often overused, used for the wrong reasons, or used in place of better alternatives. If you use protein powder or are considering using it to boost protein intake, consider the following pros and cons.

Also Check: Can Low Protein Cause Headaches

Protein Powder And Shakes For Teen Athletes

Protein Powder And Shakes For Teen Athletes. Kaelin Tuell Poulin is an award-winning fitness professional, best selling author, and weight loss expert who personally lost 65 pounds in 7 months. The founder of The LadyBoss Movement, her LadyBoss Formula has helped tens of thousands of women lose weight and keep it off forever.

Best Protein Supplements Recommended For Teens

Most experts agree that teens should get their protein from food if possible. There are some excellent options available if protein supplements are needed. Many of the better options contain plant-based ingredients and are low on additives.

Check out some of my favorite ways to boost protein from supplements for teenagers- registered dietitian nutritionist approved!

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Protein Supplements & Young Athletes

The right time to use a protein supplement. This is a scenario where I might advise my client and their family to consider incorporating a protein supplement and/or nutrition shake. Here are the most common reasons I suggest a young athlete try a protein supplement: They struggle to eat enough QUANTITY of food during the day.

Can A Teenager Drink Protein Shakes

Are Protein Shakes Safe For Teenagers? (Ingredient by ingredient explained)

Teens see protein powders and supplements as a quick fix to accelerate growth. However, Safe Food warn that the effects of taking these supplements on an underage person is unknown and for this reason, those under the age of 18 should steer clear.

Likewise, is it safe for a 13 year old to drink protein shakes? Offering a protein shake or supplement may seem like an easy fix, but use caution. You shouldnt give protein drinks to children simply because theyre underweight, Schnee says. Dont use these products without consulting a pediatrician.

Also the question is, is it safe for a 16 year old to drink protein shakes? Health Risks Protein shakes and other dietary supplements have been designed for and tested on adults before hitting the market, so their effects on teens who are still growing and developing are unknown. For that reason, the Academy of Nutrition and Dietetics does not recommend that any teens take protein supplements.

Beside above, can a 14 year old drink protein shakes? An underweight 14-year-old may benefit from adding a medically-formulated, prepackaged protein shake to her daily diet. Theyre meant to boost nutrition rather than replace meals and should be used only with a doctors blessing.

Recommended Reading: Cholesterol In Protein Shakes

Carbohydrates Are King For Energy

Carbohydrates are the preferred fuel substrate for optimal energy. Robust research consistently identifies carbohydrates as the primary macronutrient to sustain and enhance high-intensity performance. Official dietary guidelines for Americans recommend that 45-65% of the calories in a persons diet should be carbohydrates.

Fuel Tip: To ensure optimal health and athletic performance, athletes should make sure that half of their plate consists of carbohydrates. This is especially true for multisport athletes and those focused on endurance. A great rule of thumb is to fill up half your plate with whole grains like rice, tortilla, bread, and oats on heavy training days. A general recommendation for high school athletes is to consume roughly 360-500 grams of carbohydrates per day.

As noted above, failure to consume enough carbohydrates will increase the risk of injury, derail performance, hinder cognition, blunt focus, and limit athletic performance overall. The onset of fatigue and risk of making mistakes on tests or within drills at practice will also increase without enough dietary carbohydrates. My expert advice as an RDN is that carbohydrates are not optionalthey are essential. For more information, please check out this article.

The Role Of Protein For Teen Athletes

Protein is an essential macronutrient that helps repair and regenerate damaged muscle tissue, aid in muscle contraction, increase hormones that assist in muscle recovery and growth, and also improves immune function. The amount of protein you need depends on your age, gender, weight, level of activity, and intensity and frequency of strength training.

Athletes require more protein than a sedentary individual, however, research has demonstrated a threshold with protein intake, and that eating more protein than what your body needs does not result in larger muscle gains or increased strength.

Read Also: Shakeology Vs Whey Protein

The Dangers Of Protein Supplements For Teenagers

Supplements are not very well regulated and some definitely contain sketchy ingredients. Especially for teenagers, there is little evidence or existing studies to show protein supplements are safe. Supplements dont need to pass regulatory approval before they are sold.

Teens are especially vulnerable to sketchy supplements because their bodies are developing and changing at a fast pace. Any contaminants or harmful additives can really hurt a teenagers body. A well planned, high-quality diet is better than supplements. However, certain protein powders, creatine, collagen, and other common supplements can be recommended to some individuals with the guidance of an experienced medical professional .

One of my professors always said food first! meaning getting nutrients from food is better than getting nutrients from supplements. Teenagers are at such an important period of growth and development, and taking unnecessary supplements with potential contaminants and unsafe ingredients could cause more harm than good. Some studies have even shown that some supplements contain harmful contaminants.

For the following reasons, it is difficult to know if protein supplements are safe:

  • No long-term studies
  • No studies on children and teens
  • Additives not listed on label
  • Not tested for safety or health claims
  • May contain harmful drugs or other contaminants
  • Could be used without medical supervision

At What Age Can I Drink Protein Shakes Phenom Nutrition Young Athlete

The shake can be made in water or milk and thats individual choice. And as far as the age goes, there really is no minimum age. Kids as young as 4 or 5 years old can drink protein shakes, says Sonali. Sonali also addressed the issue of children lifting weights.

Also Check: Premier Protein Sugar

Protein Powder & Shakes For Teen Athletes

Lets start by setting the record straight on what protein powder does not do. – Protein powder is not a performance enhancer. It does not acutely improve strength, speed, power, stamina, or any other marker of performance. – Protein powders are not steroids although its easy to see why this association is made.

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Also Check: Fat And Protein Efficient Metabolism Diet

Protein Powders Teens Athletes Would Love

Even if you find protein shakes that are best for teens, they might not be what your teen is looking for.

Lets face it, protein powders can be pretty gross. Many of them dont mix well, and several others have a chalky taste to them.

And if its gross, your teen is less likely to actually take the supplement. This leads to you wasting a lot of money with little results.

Thats why its so important to find protein powders that actually taste good. And there are some great-tasting protein powders on the market.

Take LadyBoss Kids SuperShake for example. It tastes like fruity cereal milk. It also mixes well, so there is no chunky texture or chalky taste.

Talk to your doctor, and see if LadyBoss Kids SuperShake is a supplement that will help your teen athlete increase their performance, build muscle, and burn fat.

Are Protein Shakes Appropriate For Teen Athletes

What’s the Best Protein Powder for Young Athletes?

The media and marking has convinced many athletes that they need to consume protein supplementation if they want to be the best. This simply is not the whole truth. Although protein supplementation can absolutely be beneficial for athletes, it is not a requirement nor necessary for all athletes. It is possible for athletes to get all of their protein needs from food alone, which is also considered the best source of protein. For a practical example, lets compare a whole chicken breast to a scoop of protein powder.

There are, however, circumstances where the benefits of protein supplementation are appropriate and certainly helpful. The most common scenarios I have seen protein supplements benefit teen athletes is when:

  • They have diet restrictions, allergies, or strong food aversions.
  • They have a vegetarian or vegan eating style.
  • They have a poor, weak, or unreliable appetite.
  • Busy schedules of school, sports and other activities make it difficult to prep and carry whole food options throughout the day.

Many teen athletes often find themselves in one or more of these situations so adding a protein supplement powder into their diet can be very helpful.

Recommended Reading: What Milk Has The Most Protein

Pros And Cons Of Meal Replacement Shakes For Bodybuilding

Natural foods are always the better way to go, however, and you cant beat a good homecooked meal. Natural foods ensure the body gets all the vital nutrients it needs to keep going, and while meal replacement shakes can be good supplements for a meal, they are not natural and research into the most effective shake is important to not regress with your

Are Protein Shakes A Waste Of Money

It suggests specialized and super-sized protein shakes are a waste of money unless you are intensifying your workout. The idea is that, since protein stimulates muscle-growth, bigger athletes need more as they grow. But a new study by the University of Stirling has found that it depends on the exercise, not the person.

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The Dangers Of Protein Supplements For Teens:

Most protein powders have fine print warnings that say intended for healthy adults over the age of 18. This is because supplements are not strictly regulated by the U.S. Food and Drug Administration. Protein supplements are intended for adults over age 18 because their effects are not studied on teenagers and may not be safe for teens.

Since protein powders are not heavily regulated, some have been found to contain prohibited substances or be contaminated with toxic chemicals and harmful ingredients for teenagers and children . This is a risk to healthy teens as they are growing and developing and going through puberty.

Additionally, many protein drinks contain not-so-good-for-you fillers and added sugars. With potential unsafe ingredientsfor teens, protein powders should not be your go-to for increasing protein in a teenagers diet. Ill give my favorite tips for getting more protein without protein supplements below.

See also: Meal Plan for Teenage Athletes

Excess Protein:

Teen athletes need more protein than non-active teens. Some teens could benefit from a protein supplement, however there are still some risks, including risks related to excess protein intake.

It is hard to get too much protein from food, but if a teen adds protein powder to their diet they are likely getting too much protein. A diet too high in protein for a teen can cause dangerous side effects such as kidney problems, dehydration, liver problems, and calcium losses .

Supplements: Appropriate Selection And Use Of Fluids

Is Whey Protein Safe for Teenage Athletes? Heres What ...

Wait a second.

Thought this article was on supplements?

The first topic was sleep and now the second is on fluids?

What gives?

If sleep is the most under-appreciated supplement, then probably the safest and most important nutritional supplements are fluids.

Notice that only some of these hikers are carrying the most important nutritional supplement.

Lack of enough fluid intake leading to just a one pound weight loss may reduce athletic performance.

Therefore, it is key to drink appropriate amounts of fluid before activity and have appropriate access to fluids during practice and games.

  • Here are suggestions from the American College of Sports Medicine:
  • Drink 3-8 fluid ounces of water every 15- 20 minutes when exercising for less than 60 minutes depending on tolerance
  • Drink 3-8 fluid ounces of water or a sports beverage every 15-20 minutes depending on tolerance when exercising greater than 60 minutes
  • Depending on tolerance: means use thirst as a guide and realize that the above recommendations are a guide rather than requirements for healthy athletes
  • Drink 16 ounces of fluid for every pound lost after activity.

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How To Choose The Best Protein Powder For Teenagers

Choosing a protein powder for teens is very similar to choosing a good overall protein powder.

You should be looking for high quality protein – like grass fed or organic in the case of vegan options -, as little sugar as possible, and a good protein to calories ratio. Depending on your preference, you may be in favor of or opposed to artificial sweeteners, which come with their own benefits.

Let’s have a better look at what you should be on the lookout for when choosing a protein supplement for teenagers:

  • Quality of protein
  • Artificial sweeteners

Are Protein Shakes Good For Football

Protein is an integral component in any athlete’s diet, with most athletes requiring more than the average daily intake recommended for non-exercisers. According to a study published in a 2011 edition of the “Journal of Sports Science,” athletes can benefit from consuming up to 1.8 to 2 grams of protein per kilogram of body-weight, or 0.8 to 0 …

Also Check: What Does Protein In Your Kidneys Mean

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