Piling on the Protein – the Healthy Way
Good nutrition, along with adequate sleep and exercise, is key to a healthy lifestyle for everyone, but it’s particularly important for adolescents who are experiencing a time of rapid growth and development. Any discussion about what constitutes a healthy diet includes the term “macronutrients,” the three main types of nutrients – carbohydrates, proteins and fats – every body needs in large amounts to support growth, energy and overall health. Recently, protein, in particular, has become the darling of fitness influencers and health bloggers, many of whom advocate that “more” is both better, and even necessary. As always, it’s important to cut through the buzz and take a look at the science, especially when it comes to our kids.
Why is protein important?
Protein is an important building block of bones, muscles, cartilage and skin. It also supports tissue repair and plays a role in hormone regulation. All of these functions are crucial for a developing teen.
“The teen years are the body’s second-biggest growth phase after infancy. Protein is the raw material for nearly every structure and system in the body, so it’s vital during this time,” says Dr. Harpreet Pall, a pediatric gastroenterologist who serves as the Academic Chair and Professor in New Jersey’s Hackensack Meridian School of Medicine’s Department of Pediatrics. “It fuels the building of muscle, bone, skin and hair; supports hormone production during puberty; strengthens the immune system; and even plays a role in brain chemistry that affects mood, focus and learning. Protein also helps teens feel full after meals and keeps their energy more stable by slowing the absorption of sugar into the bloodstream.”
Too much? Too little?
Although protein is clearly an essential part of a healthy diet, consuming too much or too little can be problematic. As with Goldilocks and her porridge, there is a sweet spot. Insufficient protein intake over long periods of time can cause muscle loss, tiredness or worsened mood swings. However, despite what your average fitness influencer may tell you, it’s also possible to get too much of a good thing. In other words, gulping down protein supplements, shakes and bars in an effort to attain a muscular physique and greater athletic prowess isn’t without risk.
According to Dr. Pall, too much protein can be harmful to teens, especially if it crowds out other nutrients.
“High-protein diets can strain the kidneys, cause dehydration, lead to constipation if fiber is low, and in some cases contribute to unwanted weight gain,” he says. “The safest approach is ‘food first’ and a balanced diet.”
The emphasis on real food is an important one, as protein supplement intake appears to be on the rise in teens. A recent poll from the National Poll on Children’s Health found that approximately two in five parents report their teenager has consumed protein supplements within the past year, with teen boys using them more regularly than teen girls. At the same time, there has been an 80% global surge in colon cancer diagnoses among young people over the past three decades, raising concerns about a possible link between protein supplement consumption and an increased risk of colon cancer.
How much protein do teens require?
When determining teen protein requirements, Dr. Pall recommends about 0.4 grams of protein per pound of body weight per day as a good rule of thumb.
“That means a 140-pound teen needs roughly 56 grams a day. Boys and girls have similar needs per pound, but because boys often have more muscle mass and weigh more on average, their total daily needs may be higher,” he says.
If your teen is very active, or participates in sports, their needs may be higher.
“Sports and strength training create tiny tears in muscle fibers that need protein to repair and grow stronger,” Dr. Pall says. “Athletes often benefit from 0.5 to 0.8 grams per pound of body weight, spaced out over the day rather than all at once.”
Dr. Pall recommends whole foods as the best source of proteins. Good animal-based protein sources include lean meats, fish, eggs and dairy (milk, cheese, yogurt). Plant-based proteins, such as beans, lentils, tofu, edamame (soybeans), nuts, seeds, quinoa and seitan (made from wheat gluten) are also good sources.
When considering dietary supplements, Dr. Pall says protein powders can be helpful for busy athletes who can’t get enough from food, but it’s important to choose one that’s third-party tested for safety. He doesn’t recommend creatine (an amino acid compound) for younger teens, and for older teens, only under medical supervision. Dr. Pall advises young athletes to avoid pre-workouts, “testosterone boosters” and “fat burners” because they’re risky, unregulated and unnecessary.
They’re no doubt a healthy diet is crucial for a developing teen, and that includes adequate amounts of protein, preferably in the form of “whole foods.” For adolescents eager to achieve that idealized physique, it can be tempting to jump on the latest trend and consume massive amounts of protein, often in the form of shakes, bars or powders. Rather than assuming more is always better, encouraging our teens to do the research and seek the science will result in a more balanced, healthier approach to nutrition.
Protein myth busting with Dr. Pall
“More is always better.” Not true—your body can only use so much at one time for building muscle.
“Carbs are bad if you want to build muscle.” Carbohydrates fuel exercise and help protect muscle tissue.
“Plant proteins are incomplete and inferior.” Eating a variety of plant sources easily covers all essential amino acids.
Julie Wenger Watson is a freelance writer who’s worked in all aspects of music promotion. She’s also Co-Director of “Live From Cain’s,” a public radio show pilot.
