Protein shakes deliver a quick energy boost or post-workout snack for athletes, dieters and anyone needing the health benefits. It's not surprising, then, that teenagers like to drink them too. But if you're a teen or the parent of one, you may wonder if protein shakes are beneficial for growing teenagers, or if they're something better avoided.
About Protein Shakes
Protein shakes are nutritional supplements most often made of whey, casein, brown rice or soy protein. A typical serving may contain roughly 20 to 25 g of protein, either in a pre-made bottled or canned drink, or in protein powder that is mixed with milk or into fruit smoothies at home. Either way, protein shakes provide substantially more protein than many other drinks or snacks. For example, an 8-oz. serving of skim milk contains approximately 8 g of protein, while soy milk provides roughly 6 g.
Benefits
The main benefit of protein shakes is their concentrated level of high-quality protein. MayoClinic.com states that whey, the most common type of protein in commercially-available protein shakes, is an excellent source of protein that curbs appetite and seems to effectively build muscle, although more research is needed on protein supplements' muscle-enhancing capabilities. Protein shakes are also generally low-fat, nutrient-rich and convenient for a busy teen's lifestyle.
Drawbacks
One potential downside is the high price of protein shakes. Many other available snacks, such as fresh fruit or cheese and crackers, can be obtained at much lower prices than packaged, prepared protein shakes. In addition, registered dietitian Andrea Rudser-Ruskin, in an interview for Northwestern University's "Medill Reports -- Chicago," warns that excess protein consumption can lead to extra fat gain. If teens drink protein shakes in addition to ingesting other sources of dietary protein through their regular diets, they may take in too much protein for their bodies and health.
Considerations
In general, protein shakes can be a nutritious, convenient addition to a teen's healthy and varied diet, and can be particular helpful if a teen is vegetarian or vegan and has difficulty obtaining adequate protein each day. According to the University of Illinois at Urbana-Champaign's McKinley Health Center, most people require about .8 g of protein per kg of body weight, and athletes may require more. If teens use protein shakes to reach the proper recommended protein intake for their circumstances, these drinks may be very helpful and a good addition to their diets. However, it's best to consult a physician to determine your appropriate protein intake before taking any type of protein supplement, particularly if you're a growing teen.
References
- MayoClinic.com; Whey Protein: Evidence; April 2011
- Northwestern University "Medill Reports -- Chicago"; Hold the Protein Shakes: A Balanced Diet is Key to Building Muscle; Kevin Jacobs; March 2010
- University of Illinois at Urbana-Champaign McKinley Health Center; Creatine and Whey Protein Supplements
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