The stereotypical teen diet consists of pop, candy, chips, and ice cream. So, sneaking protein into your teen's diet is important for his overall nutrient intake and growth. Bcm.edu recommends .4 g of protein per pound of body weight for teens. Whey protein can be a nutritious protein source that can easily be added to shakes, cereals, and yogurt.
Whey Protein
Whey protein is derived from cow's milk and is produced during the cheese-making process. It is a naturally complete protein, which means it contains all nine essential amino acids. Non-essential amino acids can be made by the body, but essential amino acids must be found in high-quality protein sources, such as whey.
Benefits of Whey
As with any protein source, whey helps your teen's body repair body cells, build her muscles and bones, provide energy, and support her body's metabolism. If your teen plays sports or strength-trains, consuming whey protein following exercise will aid the muscles in their repair process. Whey protein is also known to curb appetites, keep you feeling full longer, and is easily digestible.
Incorporating Whey
Incorporating whey protein into your teen's diet can be done at any meal. Sprinkle it onto cereal or mix it with oatmeal in the morning. Blend a shake made with a cup of milk, a scoop of protein powder, and a banana or any other fruit they might like. Add it to yogurt, cottage cheese, or any baked goods that you make. Whey protein comes in a few flavors. Flavorless protein is ideal if you are adding it to many different foods.
Amount of Protein
How much protein is in one scoop of whey powder depends on the brand. In general, one scoop of whey protein should be somewhere around 20 g of protein. Based on .4 g of protein per pound of body weight, if your teen weighs 100 pounds, then she needs around 40 g of protein per day. If she eats one scoop of powder, then she is half-way there. To encourage a healthy lifestyle and eating habits, encourage protein intake to come from foods as well, especially if she is a vegetarian. Soy products, lean meats like chicken and turkey, eggs, nut butters, and some dairy products are legitimate sources of protein. Keep in mind that if your teen is a vegetarian, whey is technically a dairy product.
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