I'm 12 and I want to try protein powder - should I?

A 12-year-old boy, Ben, is eager to try protein powder, but his mother, a health journalist, is skeptical of his desire for the supplement. Protein powders are becoming increasingly popular, with various products marketed as high-protein, including milk, yogurt, breads, cereals, bars, and powders. While protein is essential for growth and repair, experts argue that most teenagers can obtain enough protein through their regular diet.

Registered dietitian Nichola Ludlam-Raine emphasizes that teenage girls, in particular, must focus on iron and calcium intake rather than protein. The protein powder market lacks tight regulation, and some products may contain added sugars, artificial ingredients, and hidden stimulants. Experts advise against relying on protein shakes to replace whole foods and suggest spreading protein intake throughout the day, aiming for 20-25 grams per meal.

Overconsumption of protein can strain the kidneys and liver, potentially leading to serious health issues. The experts' advice is to improve one's overall diet before considering regular protein powder use, and to consult a registered dietitian or nutritionist before incorporating it into one's routine.