Protein for muscle-building, growth: Here's how much protein a teenager requires to stay fit, healthy

Best protein sources for teens: For those who do not consume meat, plant-based protein sources like oats, lentils, dairy, soy, and certain fruits can provide these essential amino acids (Image: Canva)

Ever heard the phrase, “You are what you eat?” It’s more than just a saying — what we consume plays a crucial role in shaping our physical and mental health. For teenagers, whose bodies and minds are rapidly evolving, a well-balanced diet is not just a luxury but a necessity for long-term wellness.

Among the vital nutrients required for optimal growth, protein stands out as a key player. It’s not just about muscle-building; protein supports various critical functions in our bodies. Let’s delve into why protein is essential for teenagers, how much they need, and the best sources to meet those needs.

Why protein is crucial for teenage growth

Protein is often hailed as the building block of life, and for good reason. According to Dr Surendra Kumar Chikara, Founder and CEO of Bione, proteins are composed of amino acids that are essential for the growth and maintenance of cells and tissues. There are nine essential amino acids—Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Histidine, Valine, Leucine, and Isoleucine — that play a critical role in muscle development.

For teenagers, protein is especially important due to its role in muscle growth and overall development during puberty. However, obtaining all essential amino acids can be challenging, particularly for vegetarians, as many are found primarily in animal products. For those who do not consume meat, plant-based protein sources like oats, lentils, dairy, soy, and certain fruits can provide these essential amino acids. Additionally, protein powders or supplements can be considered, but it's advisable to consult with a physician before adding them to the diet.

Determining protein needs for teenagers

Protein requirements can vary widely based on factors such as age, gender, activity level, and overall health. For adolescents, adequate protein intake supports not just muscle development but also overall growth and repair of tissues. Here’s a breakdown of the daily protein needs for teenage boys and girls based on their age:

Top sources of protein for teens

To meet daily protein requirements, incorporating a variety of protein-rich foods into the diet is essential. Here are some of the best sources of protein:

Lean meats: 26 gm of protein per 100 gm

Poultry (chicken): 27 gm per 100 gm

Fish: 22 gm per 100 gm

Eggs: 13 gm per egg

Beans: Lima beans (8 gm), Kidney beans (24 gm) per 100 gm

Pulses/lentils: Green peas (5 gm), Dal (9 gm) per 100 gm

Nuts: Pistachios (20 gm), Almonds (21 gm), Walnuts (15 gm) per 100 gm

Tofu: 8 gm per 100 gm

Cheese: Cheddar (25 gm), Feta (14 gm), Mozzarella (28 gm) per 100 gm

It’s important to remember that while protein is crucial, it should be consumed as part of a balanced diet that includes carbohydrates, fats, vitamins, and minerals.