Teenagers and Protein | National Poll on Children's Health

what it means

Protein is essential for building and strengthening muscles, growing healthy skin and organs, producing hormones, and improving immunity. Generally, the Recommended Dietary Allowance (RDA) for protein is 46 grams per day for teenage girls and 52 grams per day for teenage boys, but the optimal amount of protein for each person depends on age, gender, , weight, and level of physical activity. .

In this Mott poll, two-thirds of parents feel their teens are getting the right amount of protein. Too much or too little protein can cause problems. Too little protein for too long can cause muscle loss, fatigue, or worsening mood swings. Consuming too much protein over a long period of time can cause nausea, dehydration, stomach pain, and kidney problems.

In general, most teens can get enough protein through a balanced diet. But for parents, it can be difficult to ensure their teens are getting the right amount of protein. To do this, parents should look out for protein-containing foods such as eggs, nuts, fish, red meat, lentils, and dairy products and offer them regularly as part of a balanced diet.

This Mott poll shows that many teens are consuming protein bars and shakes instead of meals. For example, when a teenager is sleepy and not interested in eating breakfast, well-meaning parents might send them to school with what they believe is a healthy alternative. However, more protein doesn't necessarily mean healthier. Many high-protein products contain excessive amounts of sugar and caffeine, which are unhealthy for teens. Parents can read product labels to find options that contain protein, along with fiber and other nutrients, and have little or no added sugar.

This Mott poll also highlights that many teens use protein supplements, especially protein powders, to improve athletic performance and build muscle. When teenagers exercise strenuously, some muscle cells are destroyed. Protein helps repair this damage (often referred to as “recovery”) and rebuild muscle. For this reason, teens who participate in strenuous physical activity require more protein than their RDA. The best way to get additional protein is through a balanced diet. In certain situations, protein powder may be used as a supplement, but that does not negate the need for teens to get protein through a balanced diet. Additionally, it is important for parents and adolescents to remember that consuming more protein than the body requires will not result in greater or faster muscle gains.

When teens and parents consider protein supplements, they can be overwhelmed by the number of choices available, including many different types of protein supplements that offer different benefits, such as whey and casein, as necessary intakes cannot be achieved through diet. may be done. Parents and teens are encouraged to consult their teen's doctor or nutritionist to determine which products are best suited to their teen's goals, as well as the appropriate amount and schedule to take the supplement. Masu.

In this Mott poll, about 1 in 10 parents said their teen uses protein supplements to help them lose weight. High-protein/low-carbohydrate diets are popular with many adults, and more than half of parents think high-protein diets are healthy for their teens. Therefore, it is no wonder that teenagers try this kind of diet. However, high-protein diets are generally not recommended for teenagers due to the risk of not getting all the essential nutrients such as carbohydrates needed for a balanced diet.

Only certain plant foods (such as soy and quinoa) are good sources of complete protein, so teens on a vegetarian or vegan diet should ensure they get enough protein from their regular diet. It may be difficult to do so. However, this problem can be easily solved by eating a variety of plant foods throughout the day that provide your body with the building blocks it needs to meet your protein needs. Additionally, low-fat dairy products such as Greek yogurt are good sources of protein that can be incorporated into a vegetarian diet.