Protein supplements are generally safe to consume when done correctly. Teenagers are often misinformed about the potential risks of these supplements and how to properly use them. Getting enough high-quality protein in your diet is essential for muscle development and maintaining proper immune system function. However, too much protein in your diet can be dangerous. Teenagers should discuss protein supplements with their parents and doctor before trying them.
Types
The primary types of protein supplements you'll encounter at your local fitness/nutrition store are whey, casein, egg and soy proteins. These are all considered high-quality protein sources, also referred to as complete proteins, because they contain all of the essential amino acids your body needs but can't produce on its own. Dr. Virginia Uhley, Ph.D. of the University of Michigan suggests choosing powders over protein bars or premixed drinks due to the fact they typically contain fewer fillers and additives.
Amount
Teenagers in general require fewer grams of protein per day compared to adults. So simply following the recommended dosage on the side of the protein bottle may be inaccurate for you. The recommended dietary allowance, or RDA, for teenage girls and boys is 46 g and 56 g per day, respectively. If you're physically active daily, as you should be, you may have additional protein needs. Consult your doctor to determine this need. Consuming too much protein for your body can lead to calcium loss, which affects the strength of your bones, according to the nonprofit organization Teens Health.
Risks
The biggest risk associated with teen supplement use is overconsumption. If you consume too much protein on a daily basis, it can lead to weight gain in the form of body fat. The excess protein you consume that your body cannot process is either excreted from your body or stored as fat. Furthermore, this puts an added strain on your kidneys and liver as these organs filter urea, waste products created during protein synthesis, from your body. So protein supplements can often do more harm than good when consumed in excess.
Considerations
Most teenagers consume plenty of protein in their diet to build lean muscle and maintain a healthy bodyweight without powders. A single serving of many protein supplements contributes 25 g or more protein to your daily intake of the nutrient. In many cases, this is half your RDA for the day. Teenagers are better off sticking to whole-food sources of protein, such as eggs, chicken, turkey, milk, cheese and vegetables. These foods contain far more vitamins and minerals compared to protein powders, so they're a much better choice for growing bodies. Avoid the marketing hype you see on protein powder packaging because the fact is that these are not miracle muscle-building tools. You can avoid the risks and build muscle just as efficiently by sticking to a nutritious and well-balanced diet plan.
Member Comments