Perplexed about protein powder? What parents should know

Contrary to belief, most teen athletes don’t need protein powder to build their muscles. Muscles grow stronger when they are torn during a workout, then rebuilt stronger. Protein helps that process. So while teen athletes do need more protein than the average teen, they probably are already getting the right amount through the food they eat.

It may be trendy for a teen trying to bulk up to swig a protein powder shake, but it’s not the best way to bulk up their muscle. In fact, too much protein powder can be downright dangerous. Here’s what moms and dads need to know about the protein powder craze.

“We are seeing a disturbing trend of teens coming to the emergency department urinating blood,” says Lisa Schwing, RN, trauma program manager at Dayton Children’s. “Many of these student athletes have been taking protein powder to try to build muscle quickly, but they are unaware of the damage this can do to their kidneys if they don’t drink enough water. These kids can all-to-easily go into renal failure.”

Average teens need .4 grams of protein per pound of body weight per day. So an average 120 pound teen would need 48 grams of protein and an average 160 pound teen would need 64 grams of protein. Teen athletes need .5 to .7 grams per pound of body weight per day. A 120 pound teen athlete would need 60-84 grams and a 160 pound teen athlete would need 80-112 grams.

Contrary to belief, most teen athletes don’t need protein powder to build their muscles. Muscles grow stronger when they are torn during a workout, then rebuilt stronger. Protein helps that process. So while teen athletes do need more protein than the average teen, they probably are already getting the right amount through the food they eat. Studies show that young ath- letes are already eating two to three times the recommended dietary allowance for protein which is plenty to rebuild muscles stronger after workouts. The body simply flushes the extra protein, but if a teen doesn’t drink enough water, that protein clogs the kidneys.

So many of a teen’s favor- ite foods are already jam packed with protein, so there is no need to get it from a powder. Natural protein is found in the following items:

4 oz of fish, chicken, pork or turkey = 26-29 grams of protein

Egg = 7 grams

6 oz Greek yogurt = 12-20 grams

1 cup of beans = 10 grams 8 oz low-fat milk = 8-9 grams

1 cup of wheat pasta = 7 grams

That’s not even counting the protein you would be adding in smaller amounts from fruits and vegetables that round out your meals. And keep in mind teens normally eat more than just one serving of meat or pasta in a sitting, especially active teens.

The bottom line is protein powders are not necessary for most teen athletes — but a normal, healthy diet is. They can get all they need, even during intense training, from just eating the right foods. So save your money and take your teen out to a nice family dinner instead!

This look at a children's health or safety issue comes from Dayton Children's Hospital. Email: newsroom@ childrensdayton.org.