How to Find the Best Protein Powder for Teenage Guys​

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best protein powder for teenage guys​.

Discover how to help teens safely meet their protein needs.

Last Updated Jul 23, 2026

Author and Medical Reviewer

Jack, CNC

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

Jack’s Story | Jack on LinkedIn | Jack in Forbes 30 Under 30

Disclaimer: This communication is for general informational purposes only and is not a substitute for personalized medical advice.

Protein Powder for Teenage Guys

Is Protein Powder Good for Teenage Guys?

Protein is found in every cell in the body and serves as the primary building block of muscles, skin, and bones.

It goes without saying that protein is crucial for adolescent growth and development, especially during growth spurts.

For boys ages 14 to 18, the Dietary Reference Intake is 0.85 grams per kilogram of body weight per day (Nutrients, 2021).

Keep in mind that active boys, such as those participating in organized sports, might need considerably more.

The American College of Sports Medicine recommends that teenage athletes consume 1.2 to 1.7 grams per kilogram of protein per day (Med Sci Sports Exerc, 2009).

Typically, this elevated intake can be met by simply eating a balanced diet, but some boys, such as those with dietary restrictions, busy schedules, or difficulty sitting down for a meal, might need additional support.

This is where protein powder can help.

It can be easily added to smoothies and other recipes.

Here are some of my favorite ways to add protein powder to my diet:

• Protein-Packed Smoothies: Blend fruit, milk, and protein powder for a refreshing and protein-rich smoothie. You can also add vegetables like spinach, kale, and riced cauliflower for extra fiber and nutrients.
• Protein Pancakes: Add protein powder to whole wheat pancake batter for a boost of protein in the morning. Top this protein-rich breakfast with fresh fruits for a delicious and balanced meal that will help you feel full until lunch.
• Protein Energy Balls: Mix protein powder with nut butter, oats, and honey to create high protein energy balls that you can grab for a snack on-the-go. They can be stored in the freezer.

If a teenage guy is struggling to eat meals consistently or maintain a healthy weight, seek support from a registered dietitian.

Also keep in mind that protein powder should not replace other protein sources.

It is simply a convenient source when other protein sources are not available, practical, or sufficient.

Finally, it is worth noting that not all protein powders are created equal.

What Is the Best Protein Powder for Teenage Guys​?

Most protein powders are made with ingredients that can contribute to digestive issues and potentially even long-term gut health problems.

Among these ingredients are food additives, dairy-based proteins, and protein concentrates and isolates.

🚫 Avoid Food Additives

Regularly consuming emulsifiers, thickeners, artificial sweeteners, and other ultra-processed additives can upset your stomach.

It might also alter the composition and function of your gut microbiome (North Clin Istanb, 2020).

These shifts, known as gut dysbiosis, can persist through adulthood, and have been shown to contribute to a wide range of chronic diseases, including allergies, type 1 diabetes, and obesity (Biosci Microbiota Food Health, 2021; J Exp Med, 2019).

It is important to note that much of this research is still emerging, so more studies are needed to clarify these relationships.

That said, the preliminary findings suggest that because protein shakes and powders are something you consume regularly, if not every day, the cumulative effects of small amounts of potentially harmful ingredients is worth taking seriously.

⚠️ Here is a list of the most common food additives in protein shakes and powders:

• 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 an ingredient 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 a problem 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.

For starters, the digestion of some caseins releases a bioactive peptide that has been linked to digestive issues (Adv Nutr, 2017).

Casein also forms a gel-like substance in your stomach that slows down digestion (Crit Rev Food Sci Nutr, 2023).

For sensitive individuals, particularly true for those with cow’s milk protein allergy or intolerance, slower digestion can contribute to bloating, constipation, and other side effects.

🚫 Avoid Protein Concentrates and Isolates

You might also want to avoid protein concentrates and isolates.

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

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

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

For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).

Another study shows that it might cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).

Although further research is needed, you can play it safe by choosing protein shakes and powders made from minimally-processed protein sources like egg whites and almonds.

They might be more gut-friendly.

Order Samples to see for yourself.

Sources

1. Nutrients (Nutrients). Dietary Protein Requirements in Children: Methods for Consideration. 2021.
2. Medicine and Science in Sports and Exercise (Med Sci Sports Exerc). American College of Sports Medicine position stand. Nutrition and athletic performance. 2009.
3. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
4. Bioscience of Microbiota, Food and Health (Biosci Microbiota Food Health). Development of the gut microbiota and dysbiosis in children. 2021.
5. The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
6. Advances in Nutrition | Journal (Adv Nutr). Systematic Review of the Gastrointestinal Effects of A1 Compared with A2 β-Casein. 2017.
7. Critical Reviews in Food Science and Nutrition (Crit Rev Food Sci Nutr). Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis. 2023.
8. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
9. 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 Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.