Teenagers are still in a period of significant growth and develop, so it's important to get enough of the vitamins and nutrients needed to support these changes. Protein is one of the most important nutrients in a teen's diet because it helps build stronger muscles. Protein can come from many dietary sources, including meat, fish, nuts, soy products, eggs and milk.
Purpose
Every cell and tissue in the human body is composed of proteins, according to the Centers for Disease Control and Prevention, or CDC. As protein is digested, it converts to amino acids which the body uses to create new cells and tissue. That's basically how muscles get stronger and grow. Since a teen's body is growing at a relatively rapid rate, getting enough dietary protein is essential for proper development.
Boys and Girls
According to the CDC, 13-year-old boys and girls need 34 g of protein per day on average. Between the ages of 14 and 18, both groups need slightly more protein in their diet. Girls should aim for an average of 46 g while boys need slightly more at 52 g. Keep in mind that this is just an average recommendation by the CDC, and some teens may require more protein in their diets, such as physically active teens.
Foods
There are two basic types of protein sources: complete proteins and incomplete proteins. Complete proteins include all of the amino acids a teen's body needs, including the nine essential amino acids the human body cannot produce itself. Incomplete proteins contain fewer than all of the essential amino acids, although these foods are still a healthy choice as part of well-balanced diet. Dietary sources of complete proteins include tuna -- 22 g of protein per 3-oz., chicken -- 21 g per 3-oz. and milk -- 8 g per cup. Good sources of incomplete proteins include rice, beans, nuts, seeds and legumes.
Athletes
According to the nonprofit organization TeensHealth, active teenagers need more calories and protein than less-active teens. The number of calories ideal for teen athletes can vary significantly; TeensHealth says it can range from 2,000 calories per day up to 5,000 calories. It depends upon how active the teen is. The CDC suggests consuming 10 percent to 35 percent of your daily calories from protein. So, active teens may need more than double the CDC's recommendation for protein intake. TeensHealth is quick to point out, however, that consuming too much protein can be harmful, causing dehydration, calcium loss and kidney issues. It's best to consult a doctor or dietitian before increasing the protein intake of a teenage athlete.
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