How to Find the Best Protein Powder for Teenage Athletes

📌 Overview and Key Takeaways

This is a Dietitian’s guide on how to find the best protein powder for teenage athletes.

Discover how to help teen athletes safely supplement their protein intakes.

Last Updated
Jan 23, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Medically reviewed by Brittany, MS, RD and Jenn, PA-C

Brittany is a Registered Dietitian with a MS in Nutrition.

Jenn is a Physician Assistant with a BA in Nutritional Sciences.

Protein Powder for Teen Athletes

Is Protein Powder Good for Teenage Athletes?

All teenagers need protein to support growth, muscle development, and tissue repair.

They also need it to make connective tissue, which is particularly important during periods of rapid growth.

But some teens might need more protein than others.

Physically active teens, for instance, could need extra protein to support recovery.

How Much Protein Do Teen Athletes Need?

The Recommended Dietary Allowance (RDA) for protein is at least 0.85 grams per kilogram of bodyweight per day for teens aged 14-18 years.

It is hard to say how much more protein teenage athletes need, but some estimates are as high as 2 grams per kilogram of bodyweight per day.

Keep in mind that all teens should get as much protein as they can from sources like dairy, eggs, fish, legumes, meat, nuts, and seeds.

Some teens might not be able to meet their protein needs this way, however, due dietary restrictions, food aversions, or even just busy schedules.

This is where protein powder can help.

Protein powder can be added to smoothies, oatmeal, and other recipes to fill in gaps in a teen’s diet.

It can also be mixed with only water to make a protein shake that can be quickly consumed on-the-go.

That said, not all protein powders are safe for adolescents.

What Is the Best Protein Powder for Teen Athletes?

As long as they are eating a balanced diet (getting protein from a variety of sources), teenage athletes can consume any type of protein powder.

That is, whey, pea, and egg protein are equally effective at helping teens stay strong and healthy.

Ingredients do matter, however.

Many protein powders contain ultra-processed and artificial ingredients known to cause painful side effects and even long-term health problems.

A few of the top offenders are food additives, dairy-based proteins, and protein concentrates/isolates.

🚫 Avoid Food Additives

Regularly eating emulsifiers, thickeners, and other additives can not only upset a teen’s stomachs, but also alter the composition of his or her gut microbiome (North Clin Istanb, 2019).

This can lead to gut dysbiosis, or imbalances in gut bacteria, which contribute to a wide range of chronic diseases, including allergies, type 1 diabetes and obesity (Microorganisms, 2022; J Exp Med, 2019).

Keep in mind that the gut microbiome affects various physiological processes, including immune function and inflammation.

So, when the balance of bacteria therein is disrupted, it can have a huge impact on a teen’s overall health.

⚠️ Here is a list of the most common food additives in protein supplements:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues too.

This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.

🚫 Avoid Protein Concentrates and Isolates

You might also want to avoid ultra-processed protein concentrates and isolates.

Most protein supplements are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).

You should thus look for protein supplements made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

Order Samples to see for yourself.

Sources

1. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
2. Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
3. The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
4. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
5. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.

Editorial Guidelines

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This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.