The emphasis on protein in health and fitness discussions has surged recently, especially across social media and various fast-casual dining establishments. If you’ve been exploring these areas, you likely have come across a significant trend: an increasing focus on protein intake. Fitness influencers are promoting protein powders, shakes, and supplements like never before. Major brands like Starbucks have introduced protein-fortified lattes and even IHOP is pushing their Protein Power Pancakes for what they call “bulking szn.”
In essence, protein has permeated our culinary landscape, and its popularity shows no signs of waning anytime soon. The push is further emphasized by the Trump administration’s latest dietary guidelines encouraging Americans to increase their protein consumption by as much as 50 to 100%.
Released by the Department of Health and Human Services and the Department of Agriculture, the guidelines advocate an end to the perceived “war on protein,” while also advising individuals to limit their intake of saturated fats. Foods such as steak, ground meat, and whole milk—all high in protein—also happen to contain varying degrees of saturated fats. As a result, some nutrition specialists have raised concerns regarding the potential health and environmental risks associated with consuming more red meat and saturated-fat-dense foods.
What does this push for protein mean for teens?
The guidelines offer limited insights regarding teenagers, simply designating adolescence as a “rapid growth period” that necessitates increased protein and other nutrient intake. However, current pro-protein messages seem to resonate with many young individuals. According to a 2024 poll from the C.S. Mott Children’s Hospital, nearly 40% of teenagers have used protein supplements, with a higher incidence reported among boys.
Given the rise of #proteinmaxxing content on platforms like TikTok, it’s crucial to examine how much protein adolescents genuinely require. Here, we will explore expert opinions on healthy protein targets for teens, recommend dietary sources rich in protein, and shed light on the implications of protein powders and supplements.
How much protein do teens need?
Nutrition professionals emphasize the importance of adequate protein intake across all age groups, particularly among teenagers. For individuals aged 14 to 18, approximately 43% of protein consumed directly contributes to the body’s growth, as highlighted in a 2023 publication from the American Academy of Pediatrics. Essential amino acids in protein play significant roles in muscle maintenance, metabolism, and overall body function.
Ensuring adequate protein intake may be more straightforward than one might think. In fact, as noted by Dr. Lauren Hartman, a board-certified pediatrician, most teens in the U.S. already fulfil their protein requirements. “Adolescents with a varied diet generally meet their protein needs,” she states. “However, for those facing food insecurity or vegans, more creativity in meal planning may be necessary to ensure sufficient protein intake.”
Similarly, Dr. Andrew Elliston, another pediatric specialist, argues that an excessive focus on “protein-maxxing” isn’t necessary for teens. “While sufficient protein is indeed vital, achieving this is usually quite simple for most healthy adolescents in the U.S.,” he adds.
What amount of protein is sufficient for teens?
Dr. Elliston recommends a target of about 0.5 grams of protein per pound of body weight, in alignment with guidelines from the American Academy of Pediatrics. Adjustments can be made based on an individual’s size and activity level. For teen athletes, an intake of 1 to 1.5 grams of protein per pound may be more appropriate. However, he cautions that such levels should be the exception rather than the rule. “Simply consuming more protein won’t enhance fitness or strength if one isn’t active enough to utilize it for building muscle,” he explains. “Athletic teenagers involved in regular resistance training and aerobic activity will have higher protein needs, but they will also naturally consume more food, including protein.”
