A parent has asked whether their 12-year-old son should begin taking protein powder, prompting a closer look at what experts say about its safety for children and teenagers.
Protein powders are part of a wider boom in products marketed as 'high protein', from milk and yoghurt to bread, cereal and bars. Social media is also filled with adverts for supplements.
How much protein is needed?
Proteins break down into amino acids, which help the body grow and repair. The body cannot make all of the amino acids it needs, so some, known as essential amino acids, must come from the diet.
According to the NHS, adults at a healthy weight should eat about 0.75 grams of protein per kilogram of body weight each day. People who exercise heavily, or who are older, may need up to 2 grams per kilogram. A simple guide suggested by experts is that a portion of protein at each meal should be about the size of the palm of a hand.
Do teenagers need supplements?
Registered dietitian Nichola Ludlam-Raine says teenage boys and girls can get all the protein they need from food alone. She stresses that teenage girls in particular need enough iron and calcium, and that young people should not focus on protein at the expense of other nutrients.
Protein shakes, powders and bars may be useful for some people, including high-level athletes and those with certain allergies. However, they should not replace a healthy diet.
Experts suggest spreading protein across the day, aiming for 20 to 25 grams per meal. During puberty, when growth spurts occur, young people do need more protein because their bodies are building new muscle and bone.
Risks and side effects
Protein powders can cause side effects such as bloating, gas, cramps and diarrhoea. People with existing health conditions should not use them unless a doctor has said they can.
Ludlam-Raine says the protein powder market is less tightly regulated than medicines. Some reputable companies arrange third-party testing to confirm that a product contains what its label states, but this is not always the case. Some powders also contain high levels of added sugar, artificial ingredients and hidden stimulants.
Dr Ramnik Mathur, a consultant paediatrician at Chelsea and Westminster NHS Trust, says key nutrients such as zinc, calcium and magnesium are found in whole foods. If shakes replace meals, these nutrients may be lost.
Mathur also warned that eating too much protein can overload the kidneys and liver, which must remove the excess from the body. He described a case at the hospital where he works, in which a child taking large amounts of protein suffered kidney failure and died.
Expert advice
Mathur said: 'If a 12-year-old child is eating a healthy balanced diet then they shouldn't need any more protein.'
Ludlam-Raine advises that teenagers should first improve their diet before taking any protein powder, particularly on a regular basis. Anyone who still wishes to use one should speak to a registered dietitian or nutritionist first.
