Protein shakes for teenagers: Good or bad idea?
Protein products are marketed as a way of building muscle and losing weight — and they're very popular with young people. They also claim to promote healthy growth in children. Is this true? How much protein is healthy?
Protein shakes and other protein-rich products are becoming popular among teenagers in Germany, according to a 2024 survey by the University of Michigan. The survey found that nearly half of the 13- to 17-year-olds questioned had consumed protein products in the past year. Boys were more likely to use these products, often for sports or muscle-building purposes, while girls used them to balance their diet or lose weight.
Proteins are essential for our metabolism, helping to build and repair tissues, including muscles, skin, and organs. They also form enzymes and antibodies, which regulate chemical reactions and support the immune system. The German Nutrition Society (DGE) recommends that healthy adults consume 0.8 grams of protein per kilogram of body weight daily. Teenagers, who are still growing, need slightly more, at 0.9 grams per kilo.
However, consuming too much protein can be harmful. A German study from 2015 to 2017 showed that many children and young people in Germany actually consumed more than double the recommended daily amount of protein. Too much protein can lead to weight gain, early puberty, and strain on the kidneys, especially if not enough fluids are consumed. For athletes who train for more than five hours a day, the DGE suggests consuming 1.2 to 2 grams of protein per kilo of body weight, spread throughout the day.
Protein products, like shakes and snack bars, can be problematic. They often contain unhelpful additives like sweeteners, sugar, and additives. Some even contain banned substances. Moreover, protein-enriched foods are often expensive. While protein powders can help satisfy hunger and support muscle recovery, they may also lead to young people eating fewer regular meals, potentially depriving them of fiber, micronutrients, and healthy fats.
For those with allergies, digestive problems, or low appetite, protein preparations might be beneficial. However, the DGE advises people to meet their protein needs through a balanced diet whenever possible.
Written by urgent.news from Deutsche Welle Science's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
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