How Much Protein Should a Teenager Eat to Gain Muscle?

Introduction

Teenagers who are active in sports or exercise may be interested in building muscle. Eating enough protein is an essential part of gaining muscle mass. But how much protein do teenage athletes need? And what are the best sources of protein for teenage athletes? In this article, we explore these questions through interviews with dietitians, personal trainers, and evidence-based research.

Interview with a Dietitian

We spoke to registered dietitian and nutritionist, Dr. Sarah Tan, to get her advice on protein intake for teenage athletes. According to Dr. Tan, “It’s important for teenage athletes to get enough protein in their diets. Protein helps build and maintain muscle, so it’s essential for those looking to gain muscle mass.”

Recommended Daily Protein Needs

The recommended daily protein intake for teenage athletes varies depending on age and activity level. According to the American Academy of Pediatrics, adolescents aged 14-18 should consume 0.5 to 0.75 grams of protein per pound of body weight. For example, a 130-pound adolescent should aim to consume 65-97.5 grams of protein each day. Those who participate in more strenuous activities may need to consume more protein than the general recommendation.

Too Much vs Not Enough Protein

It’s important to find the right balance between too much and not enough protein. Eating too much protein can lead to dehydration, cramping, and fatigue. On the other hand, not eating enough protein can lead to decreased energy levels and slower recovery time after exercise. It’s best to find a balance that works for you.

Best Sources of Protein for Teenage Athletes

Evidence-based research suggests that the best sources of protein for teenage athletes include lean meats, eggs, dairy products, legumes, nuts, and seeds. These sources provide the most complete proteins, which contain all nine essential amino acids. Eating a variety of proteins is important for overall health and wellness.

Balancing Protein with Other Nutrients

In addition to getting enough protein, it’s also important to balance your diet with other nutrients like carbohydrates and fats. Carbohydrates provide energy for intense physical activity, while fats are essential for healthy hormones and body functions. Eating a balanced diet can help teenage athletes meet their nutritional needs.

Tips from Personal Trainers

We also spoke to personal trainers to get their advice on optimizing protein intake for teenage athletes. They suggest structuring meals to maximize protein intake by having a protein source at every meal and snack. This could mean adding a hard-boiled egg to breakfast, having a turkey sandwich for lunch, and adding a handful of nuts to a snack. Doing this can help ensure teenage athletes are consuming enough protein throughout the day.

Monitoring Protein Intake Over Time

Finally, it’s important to monitor protein intake over time. Regularly tracking protein intake can help teenage athletes determine if they’re meeting their individual protein needs. If they’re not, they can adjust their diet accordingly. Monitoring protein intake can also help them avoid the potential side effects of eating too much or too little protein.

Conclusion

In conclusion, teenage athletes should aim to consume 0.5 to 0.75 grams of protein per pound of body weight. The best sources of protein for teenage athletes include lean meats, eggs, dairy products, legumes, nuts, and seeds. It’s also important to balance protein intake with other nutrients like carbohydrates and fats. Finally, monitoring protein intake over time can help teenage athletes ensure they’re meeting their individual needs.