Do teens need protein supplements?

What the evidence says

Protein is a nutrient your body uses to build muscle, skin, and other tissues, and to make hormones. Most Canadian teens already eat enough of it. National survey data show that over 95 percent of Canadian adolescents get protein amounts within the recommended range just from regular food, without any supplements.

A common myth is that eating more protein by itself builds bigger muscles. Actually, it's exercise, especially strength training, that triggers muscle growth. Extra protein powder without the exercise to go with it doesn't add much benefit.

Even for teens who play competitive sports, research on Canadian youth athletes found that with the exception of vitamin D and carbohydrates during long training sessions, extra supplementation is generally not needed. These young athletes were more likely to be short on things like calcium, iron, and vitamin D than protein.

Protein powders aren't risk-free either. A review of protein supplement use noted possible strain on the kidneys and increased calcium loss in urine with heavy use. The Canadian Paediatric Society has also flagged that appearance- and performance-enhancing supplements, including protein products, can cause real harm to teens' kidneys and digestive systems, and pediatricians rarely screen for their use. Studies in teen boys have also linked protein powder use to body image pressure and, in some cases, a path toward riskier substances like steroids.

The bottom line: a normal, varied diet with enough calories usually covers a teen's protein needs. If your teen is a serious athlete, growing quickly, or has a restricted diet, it's worth checking with a doctor or dietitian rather than reaching for a supplement on their own.