Protein for teens: Boost muscle growth, improve energy levels with these expert diet tips

Diet tips: Those practising sports or engaging in physical activities may need additional protein for repairing muscles and storing energy. (Image: Canva)

Nutrition is a vital factor for teens, especially in relation to protein consumption. Nutrition is essential in the growth and development of an adolescent, and among the nutrients during this period, protein is the most significant. The purpose of protein in the body firstly is to form structures such as muscles, tissues, enzymes, and hormones. Therefore, one’s energy levels, health status, and mental activities too depend on the protein intake of that individual. On the other hand, regular unconscious or conscious excess consumption of protein could also pose some harmful effects on health. Therefore, one must learn how to maintain the right amount of protein within the body.

Dr Anjali Verma, a nutritionist with Vinayak Hospital, Surat, talks about ways in which one can follow a teenager’s protein intake and its importance in the development of the muscles and overall health.

Having a grasp on teenage proteins

However, the protein intake levels should be regulated only after appreciating levels of daily protein intake among teenagers. Most boys and girls aged between 14 and 18 can be said to require approximately 46 to 52 grams of protein each day. Nevertheless, these requirements tend to change depending on other determining factors such as the level of physical activity, body size, and general health status.

• For active teenagers: Those practising sports or engaging in physical activities may need additional protein for repairing muscles and storing energy. In such instances, protein intake could be as high as between 60 and 80 grams a day based on their level of activity.
• For less active teenagers: Those who are more sedentary should ensure that they achieve the set requirements for daily protein intake to avoid taking excess protein, which can cause obesity or pressure on the kidneys in the long run.

Choose quality protein sources

How much protein is taken and the quality of the protein consumed is equally important. This is because not all sources of proteins are the same, and ensuring that a teenager gets protein in sufficient amounts from a variety of sources is very vital for good health.

• Breakfast: To begin a day, it is advisable to take foods that contain eggs, Greek yoghurt, or a protein smoothie.
• Lunch: If you are to make sandwiches, salads, or grain bowls, for example, lean meats or vegetarian proteins such as beans or tofu can be included.
• Dinner: Serve complete meals with salmon, chicken, or lentils with some vegetables and whole grains to ensure enough protein goals are met.

Teenagers need to be aware of the signs of protein deficiency as well as its excess.

• Deficiency signs: Inadequate intake of protein can be seen in a teenager who suffers from extreme tiredness, illness, muscle weakness, and slow healing of wounds.
• Excess signs: When there is excessive intake of protein, most especially from animal-based products, it can result in excessive thirst, stress to the kidneys, and digestive problems such as blooming of the abdomen.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.