Are Proteins Suitable for Adolescents?

If a young athlete engages in strength-based activities (such as weightlifting or bodybuilding), it's crucial to understand the importance of all nutrients in their diet. Young athletes often make dietary mistakes, frequently consuming excessive amounts of protein. This is likely due to the overwhelming advertising they see, where famous and muscular bodybuilders are always shown with protein shakes. So, where does the problem lie?

It mainly stems from the athlete's body weight. While adult bodybuilders often weigh well over 100 kg, young beginners may weigh almost half as much. And that changes the entire conversation around protein intake.

Protein Intake for Adult vs. Adolescent Strength Athletes

Let’s look at this in a table-style comparison. For strength athletes, it’s recommended to consume 2 grams of protein per kilogram of body weight per day.

A 120 kg bodybuilder would need around 240 grams of protein daily. That’s roughly equivalent to 1 kg of turkey breast, 1.2 kg of beef, or 1 kg of tuna. These are high-protein foods. If you opted for lower-protein foods, the volume would be even greater – placing a heavy burden on the digestive system. And that’s without even counting carbs and fats.

Heavier athletes definitely benefit from concentrated protein supplements. But what about a young, beginner strength athlete?

For adolescents, the general recommendation is about 1 gram of protein per kilogram of optimal body weight. A slightly higher intake of around 1.5 g/kg is acceptable for young strength athletes. If a teenager weighs around 70 kg, their daily protein requirement is about 105 grams –something that can be met with a normal balanced diet. Common sources include meat, fish, eggs, dairy, and plant-based proteins like soy, legumes, and nuts. It’s important that adolescents also consume enough carbohydrates – especially complex ones that release energy gradually. These can be found in rice, potatoes, whole grain bread, and pasta.

Tips for Supplementing Protein in Youth Diets

• Whey Core – A pure, fast-absorbing whey protein. Suitable for athletes aged 12 and up.
• 100% Whey Protein – A premium-quality protein made from top-tier ingredients. Suitable from age 12; you can also use a half-serving in yogurt or porridge.
• Protein Bar – A tasty protein bar for children aged 3 and up. Offers a balanced protein-to-carb ratio with added B vitamins– ideal for a snack.
• Protein Pancake – An instant mix for delicious, protein-rich pancakes made with milk protein, rice, and buckwheat flour. No added sugar, gluten, preservatives, or colorants.