What Is the Best Protein Powder for Teens?

Are you looking for the best protein powder for teens? Discover how to help teens safely supplement their protein intakes.

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Protein Powder for Teens

Is Protein Powder Safe for Teens?

Protein is crucial for adolescent growth and development as it is found in every cell in the body, serving as the primary building block of muscles, skin, and bones.

It also plays an important role in producing hormones and antibodies that protect against illness.

Needless to say, eating enough protein is important for teens, especially during growth spurts.

For teenagers ages 14 to 18, the Dietary Reference Intake for protein is 0.85 grams per kilogram of body weight per day.

For most teenagers, this translates to 40 to 50 grams of protein per day.

Keep in mind that active teenagers, especially those participating in organized sports, might need considerably more protein.

The American College of Sports Medicine recommends that the protein intake for young athletes be between 1.2 to 1.7 g/kg/day to support both endurance and strength training needs.

This elevated intake can generally be met through a balanced diet without the need for protein supplements, but some teenagers might need a little help.

This is often the case for teens with dietary restrictions or food aversions, and is where protein powder can come in handy.

Is Protein Powder Good for Teens?

Adding protein to a teenager’s diet can be an easy way to ensure that he or she is meeting his or her protein needs.

Protein supplements should not replace other protein sources, but they can certainly be a healthy and effective way to fill in nutritional gaps.

Here are circumstances when protein powder may be beneficial for teens:

1. Sports: Teenage athletes may require extra protein to support muscle growth and recovery.
2. Busy days: Teens juggling school, sports, and other extracurricular activities may not have enough time or energy to eat balanced meals consistently.
3. Picky eating and dietary restrictions: Teens who are picky eaters or who have dietary restrictions may find it difficult to eat enough protein.
4. Recovery from illness or injury: Teens recovering from an illness, injury, or surgery have higher protein needs to help with tissue repair and healing.
5. Growth spurts: During periods of rapid growth, such as puberty, teens may require extra protein to support the development of muscles, bones, and tissues.
6. Weight management: For teens who struggle to achieve or maintain a healthy body weight, a protein shake can be a healthy alternative to junk food or empty calories.

In short, protein powder can serve as a convenient source of protein when other protein sources are not available, practical, or sufficient.

That said, not all protein shakes and powders are created equal.

What Is the Best Protein Powder for Teenagers? 

Most protein powders are made with ingredients that can cause painful side effects and even long term health problems.

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

Avoid Food Additives

Regularly eating food additives like emulsifiers, thickeners, and flavorings can not only upset a teen’s stomach, but also alter the composition and function of his or her gut microbiome – the collection of microorganisms living in his or her gut.

This can lead to gut dysbiosis, or an imbalance in his or her gut microbiota, which can persist through adulthood.

Moreover, gut dysbiosis is a leading driver of inflammation and contributes to a wide range of chronic diseases, including allergies, type 1 diabetes, autism, obesity, and colorectal cancer.

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

Note that this list includes several artificial sweeteners.

Artificial sweeteners like sucralose and acesulfame potassium are among the worst ingredients for the gut microbiome, reducing microbial diversity and promoting the growth of potentially pathogenic bacteria.

Basically, if you could not find an ingredient in nature or make it at home, it should not be in your teen’s protein powder. 

Avoid Dairy-Based Proteins

Teens should also avoid dairy-based proteins like whey and casein, which contain lactose, a sugar many of them cannot fully digest.

Keep in mind that teens may be sensitive to dairy-based proteins even if they are not lactose intolerant.

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

Avoid Protein Concentrates and Isolates

Teens should steer clear of protein concentrates and isolates too.

Most protein supplements are made from protein concentrates and isolates, which have been mechanically and/or chemically stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help the gut break them down.

Teens therefore do not digest them in the same way that it does whole foods, which can affect everything from satiety to gut health.

In fact, research shows that regularly eating protein concentrates and isolates might disrupt the gut microbiome.

This is why it is so important to read the ingredient list and prioritize whole food protein sources.

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Drink Wholesome Is the Best Protein Powder for Teens

Finding a protein powder free from food additives, dairy-based proteins, and protein concentrates and isolates is hard.

In fact, 99% of protein supplements contain one or more of these problematic ingredients, which is why we created Drink Wholesome.

We make the best protein powder for teenagers because we use a short list of simple ingredients.

Our Ingredients

egg whites

coconut

vanilla

monk fruit

NOT Our Ingredients

• acacia gum

• acesulfame potassium

• artificial flavors

• carrageenan

• erythritol

• guar gum

• inulin

• maltodextrin

• 'natural' flavors

• silica

• soy lecithin

• sucralose

• xanthan gum

• xylitol

Note that instead of using protein concentrates or isolates, we use whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

It follows that teens experience fewer digestive issues with our Protein Powder than with any other type of protein supplement. Order samples to see for yourself.

Are There Other Benefits to Using Protein Powder as a Teen?

Incorporating protein powder into a teenager’s diet can support their growth, development, and overall health.

It can also help with the following: 

• Energy: Protein is a source of energy for the body. Protein powder can help sustain a teen’s energy levels throughout the day, keeping them energized for school, sports, and extracurriculars.
• Immune system support: Protein is needed for the production of antibodies and immune cells. By incorporating protein powder into their diets, teens can support their immune function and stay healthy.
• Hormone regulation: Adequate protein intake is necessary for hormone synthesis and regulation, especially during adolescence when hormonal changes are prevalent. Protein powder can help maintain hormonal balance, supporting teens as they navigate growth spurts.
• Cognitive function: Dietary protein is essential for brain health and cognitive function. Protein powder can provide the amino acids needed for neurotransmitter synthesis, focus, and mental clarity, helping teens keep up with demands of school and sports.
• Bone health: Protein plays a role in bone formation and mineralization. Protein powder can helps teens build and maintain strong and healthy bones,
• Weight management: Protein plays a role in appetite regulation and satiety, making you feel full and satisfied after meals. Protein powder can be a useful tool for helping teens maintain a healthy weight by supporting portion control, reducing cravings, and promoting lean muscle mass development.

To summarize, teens, if they need the protein, can benefit in many ways from adding protein powder to their diet. 

How Should Teens Use Protein Powder?

Teenagers lead busy lives, juggling school, extracurricular activities, and social commitments.

With such hectic schedules, it can be challenging for them to find the time to prepare and enjoy balanced, nutritious meals.

This is where protein powder can help support healthy eating habits.

Here are a registered dietitian’s favorite ways to use protein powder: 

• Protein-packed smoothies: Blend fruit, milk, and protein powder for a refreshing and protein-rich smoothie. You can also add veggies 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 your teen full until lunch.
• Protein energy balls: Mix protein powder with nut butter, oats, and honey to create high protein energy balls that your teen can grab for a snack on-the-go. They can be stored in the freezer.
• Protein yogurt: Stir protein powder into Greek yogurt for a quick and easy high protein snack. Add some fresh berries or granola for extra flavor and crunch.
• Protein oatmeal: Incorporate protein powder into oatmeal for a simple, protein-rich breakfast. Add a drizzle of nut butter for extra protein.
• Protein-fortified baked goods: Replace some of the flour with protein powder in muffins, cookies, and other baked goods to increase their protein content. Your teen will not even notice the difference!
• Protein ice cream: Blend frozen bananas, protein powder, and a splash of milk to create a creamy and protein-packed ice cream alternative. Teens love this healthy dessert!

Remember, protein powder should only be used to supplement your teen’s diet.

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

In short, adding protein powder to a teenager’s diet is an easy way to fill in nutritional gaps and support growth, development, and overall health.

It can be used to make protein shakes, or added to smoothies, oatmeal, and other recipes.