Should Teen Athletes Use Protein Powder? The Science-Based Answer

Some links in this article are affiliate links, which means we earn from qualifying purchases. Learn more.

Studies report that up to 55% of teen athletes are regularly using protein supplements, especially boys in strength-based sports. Like it or not, protein powder is now a staple in high school weight rooms and gym bags. 

But with the rise in popularity comes an important question—is it really necessary, and more importantly, is it safe?

During adolescence, the body is growing, developing, and in the case of active teens, constantly breaking down and rebuilding muscle tissue through training. Protein is essential for all of that. And while most teens can meet their needs through food, the reality is: between hectic schedules, long practices, and fast metabolisms, it’s not always easy to get enough. That’s where a clean, well formulated protein supplement can step in to help fill the gap, without replacing real food.

Key Takeaways

• Protein powders are widely used among teen athletes. Most report doing so to support muscle recovery, improve appearance, or because of influence from coaches, peers, parents, or social media.

• Protein supplements can be an effective dietary aid for teen athletes who struggle to meet their daily protein intake needs, especially if they struggle with quality food intake, limited appetites during and after training, or a busy schedule.

• Research supports that protein supplementation is safe for teens when used appropriately. However, benefits plateau beyond 2.5 grams per kilogram of body weight per day, with 1.5g/kg/day being an optimal target for recovery and growth.

• The main drawbacks include the risk of relying too heavily on supplements over whole, nutrient-rich foods and concerns over low-quality products. Some protein powders have been found to contain added sugars, heavy metals, or fillers.

• That’s where a clean, all-in-one product designed for teen athletes, like those formulated by companies such as Thread Performance is important.

How Much Protein is Safe for Teen Athletes?

A competitive teen athlete typically trains and competes in a single sport for most of the year, participates in structured practices and competitions, and is focused on performance goals. 

As such, most research suggests that competitive teen athletes should aim for around 1.2 to 1.7 grams of protein per kilogram of body weight per day, and in some cases, up to 2.0 g/kg/day.

That’s a bit higher than what the American Academy of Pediatrics recommends for more lightly active teens, which is around 1.0–1.5g/kg/day.

Bottom line: the harder you train, the more protein your body likely needs to keep up.

What Types of Protein Are Best for Teen Athletes

Most protein should come from whole foods like lean meats, dairy, seafood, and whole grains. 

But for teens who train multiple days a week, compete on weekends, and often have limited time or appetite for full meals after workouts, a high-quality protein powder can help meet their daily protein needs.

Whey protein isolate is one of the best options, it’s easy to digest and packed with all nine essential amino acids, the building blocks of muscle that must come from food.

For plant-based athletes, look for blends like pea and rice, which together create a complete amino acid profile. Unlike complete proteins, single-source plant proteins like rice or hemp often miss one or more essential amino acids, which are critical for muscle recovery, energy, immunity, focus, and healthy growth, especially in active teens.

Do Teen Athletes Need Extra Protein?

Yes, teen athletes generally need more protein than their less active peers, especially if they’re training multiple days a week or competing regularly. 

That extra protein helps support muscle repair, hormone regulation, immune function, and even energy levels during periods of intense training. 

While the difference in daily requirements may seem small on paper, over time it can have a big impact on recovery, performance, and how well the body adapts to training.

It’s also worth noting that teens are still growing. Their bodies are doing double-duty, building strength from workouts and continuing to grow bones, organs, and tissue. 

While whole foods should always be the foundation, a protein powder can help close the gap on days when appetite, schedule, or access to food make hitting those targets harder.

What to Look for In a Protein Powder for Teens?

Choosing the right protein powder for your teen is important not only for the overall effectiveness of the product but also for the safety of your teen.

NSF Certified

When choosing a protein powder, you should first look for one that is NSF certified. This means the product has been third-party tested for safety, quality, and label accuracy. 

Clean Ingredients

You want to find a product with minimal to no added sugars, fillers, or artificial flavorings. A lot of big-name brands are packed with stuff your teen doesn’t need, like additives and heavy metals. The fewer unnecessary ingredients, the better.

Convenient and effective

When choosing a protein powder for teen athletes all-in-one formulas that include essential vitamins, minerals, probiotics, and even superfood blends can offer more complete nutritional support, especially for busy athletes who may not always eat perfectly. 

Single-serving packets or easy-to-mix powders also make it convenient to stay consistent, whether they’re headed to practice, traveling to games, or squeezing in a quick recovery shake between school and training.

High Quality

Finally, aim for something that delivers around 20–25 grams of protein per serving and roughly 150 calories. That’s usually a good sign it’s high in protein without being loaded with extra junk like oils or sugars.

Best Protein Powder for Teen Athletes

When considering all these factors, there are many products that fit the bill that we’ve talked about on the channel (Transparent Labs, PE Science, and others). 

However, there are some brands that have specifically designed a formula for teen athletes and that’s all they do. When a product specializes in safety for teen athletes, I tend to lean towards recommending those products.

Thread Performance is one of those brands. They have created supplements that are formulated to meet the nutritional needs of teens. 

For example, their nutrition blend, Daily Fuel, includes high-quality protein, essential vitamins and minerals, probiotics, collagen, adaptogens, and fruit and vegetable powders. It’s specifically designed to meet teens’ higher nutrient demands and support their more sensitive digestive systems.

You can learn more and order directly at ThreadPerformance.com. Stay tuned on the Feastgood channel because I’m going to be doing a full review of Daily Fuel, or if already live, it will be linked below.

What Age Should Teen Athletes Start Taking Protein Powder?

While there is no definitive answer for how soon is too soon to use protein powder, it is first recommended that you speak to the pediatrician and legal guardian of the teen before supplementation. 

Companies like Thread Performance recommend that children should be 10 years or older (and have spoken to a legal guardian and physician if under 18) prior to using protein powders.

It is important to prioritize protein intake from whole foods like lean meats, seafood, dairy, vegetables, and whole grains, using protein powders as a means to get in additional protein to meet daily requirements if your teen struggles with getting it primarily through foods.

Best Time of Day for Teens to Get Protein

Timing of protein powders to teens should revolve primarily around workout or sports training windows. Delivery of protein and key nutrients does not need to be immediate, however, usually 30-60 minutes after training is best.

Consuming quality protein throughout the day is important for overall growth and recovery outside of the training window.

Pros of Protein Powders for Teen Athletes

Ensure They Are Meeting Daily Protein Needs

This is by far the main reason to use protein powders. If your teen athlete is not consuming enough protein in their diet, they will be less able to recover from hard training and grow muscle.

Many U.S. teens are falling short of basic dietary recommendations. Nearly half (47%) reported not consuming fruit each day, and about 45% said they didn’t eat vegetables daily. Even more concerning, only around 25% of teens reported eating breakfast every day. Many teens are missing key nutrients needed to support growth, energy, and recovery.

Teen athletes are often busy going from school to practice to home and could go hours without eating. This is a big issue with more competitive athletes, as their needs for protein are elevated more than their non-athlete peers’. Lack of protein intake could have real consequences, which is where protein powders may be helpful.

Protein powders can deliver quick, convenient, and nutrient-packed protein to teen athletes. Easily mixed with water or their beverage of choice, they can be paired with fruit or a whole-grain snack to be the perfect pairing for a workout, practice, or a healthy snack during the day.

Improve Muscle Growth and Strength Development

Consistently hitting daily protein targets plays a major role in supporting muscle growth, strength gains, and overall athletic performance.

Research in adults has shown that higher total protein intake is linked to greater improvements in muscle mass and strength, regardless of age, gender, or training status. And while direct studies in teens are limited, the physiological demands of training and growth during adolescence suggest that similar principles apply.

For teen athletes engaged in resistance training, practices, or high-intensity sports, under-consuming protein can slow down recovery and limit progress. It’s not just about getting stronger, it’s about helping the body adapt, rebuild, and come back ready for the next session.

When food alone isn’t cutting it, a high-quality protein supplement can make it easier to stay consistent and hit those daily protein goals in a convenient, manageable way.

Boost Recovery from Practice, Workouts, and Competition

Getting enough protein after exercise helps reduce muscle soreness, manage inflammation, and support faster recovery, especially during periods of intense training. 

While whole foods are ideal, they’re not always practical. Teen athletes often juggle school, practice, travel, and busy evenings, making it hard to consistently sit down for a balanced, protein-rich meal.

In these cases, a high-quality protein supplement isn’t just convenient, it’s strategic. It ensures the body gets what it needs when it needs it most, helping athletes recover faster and stay ready for the next session. 

Potential Risks of Protein Powders for Teen Athletes

Overuse and Unbalanced Diet 

Overuse and an unbalanced diet are concerns with supplement use for any age. Lack of knowledge and understanding of where protein can be found (in whole foods), as well as social media and marketing, often portray protein powder as the best source of protein for athletes. 

The reality is that protein powders are not a necessary part of an athlete’s diet if they are eating enough protein through whole foods.

Protein powders are, however, an extremely convenient and easy way to ensure protein delivery to the body while on the go or when appetite levels are low (often after training).

 It is up to the parent and teen athletes to ensure protein needs are met every day, and if they are struggling to meet the above recommendations then they should choose a protein powder that is safe and effective for use.

Over-Reliance on Protein Powders May Lead to Nutrient Deficiencies

While protein powders have their place in a teen athlete’s diet regiment, it is essential to note that an over-reliance on consuming them instead of whole foods may create nutrient deficiencies in other important nutrients like fiber, vitamins, and minerals (which are found in meats, dairy, vegetables, and whole grains).

You should consume protein from whole foods and follow a diverse diet. Thread Performance Daily Fuel has also paired its whey protein powder with vitamins, superfood powders, collagen, adaptogens and probiotics to combat this common issue.

Digestive Issues

Some teen athletes may experience digestive issues from various forms of protein supplements, as most are derived from dairy products (whey and casein) and/or may contain additives, sugars, and oils. 

If your teen has known allergies or intolerances, it is first important to ensure the product they are using does not conflict with those. Next, you want to use a product that has minimal additives, sugars, and oils, as these can disturb digestion if they are sensitive to such things. 

Protein powders like Thread’s Daily Fuel have combined fiber and probiotics with their all-in-one protein and nutritional support supplement to help ensure healthy digestion for teen athletes.

Unregulated Products

Lack of quality control, food safety, and label transparency are huge risk factors to consider when choosing a protein powder. Since the FDA does not regulate protein powders and other supplements, any company can create a blend and label it. 

Social media, peers, and marketing all play a part in teen athletes choosing a particular brand or protein powder, however it is on the parent or legal guardian (or person suggesting protein powders to a minor) to understand the guidelines and risks associated with unregulated supplements.

This is why choosing a product from a reputable company is so important. Companies like Thread Performance have taken the extra steps to ensure purity and safety, seeking third party, independently tested measures and accreditation from NSF International (National Sanitation Foundation).

Protein Powder and Your Teen Athlete – Final Thoughts 

Protein powder can be a helpful supplement for teen athletes, but it should never replace a balanced diet. Always choose a high-quality product, consult a physician or guardian, and monitor how the teen’s body responds.

References

Jovanov, P., Đorđić, V., Obradović, B. et al. Prevalence, knowledge and attitudes towards using sports supplements among young athletes. J Int Soc Sports Nutr 16, 27 (2019). https://doi.org/10.1186/s12970-019-0294-7

Garcia-Iborra, M., Castanys-Munoz, E., Oliveros, E., & Ramirez, M. (2023). Optimal Protein Intake in Healthy Children and Adolescents: Evaluating Current Evidence. Nutrients, 15(7), 1683. https://doi.org/10.3390/nu15071683

Bell, D. R., Snedden, T. R., Biese, K. M., Nelson, E., Watson, A. M., Brooks, A., McGuine, T. A., Brown, R. L., & Kliethermes, S. A. (2021). Consensus Definition of Sport Specialization in Youth Athletes Using a Delphi Approach. Journal of athletic training, 56(11), 1239–1251. https://doi.org/10.4085/1062-6050-0725.20

Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153.

Sports and Athletic Performance”, The Clinician’s Guide to Pediatric Nutrition, Natalie D. Muth, MD, MPH, RDN, FACSM, FAAP, Mary Tanaka, MD, MS, FAAP

Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136

Bandara, S. B., Towle, K. M., & Monnot, A. D. (2020). A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicology reports, 7, 1255–1262. https://doi.org/10.1016/j.toxrep.2020.08.001

Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. https://doi.org/10.1186/1550-2783-10-53

Tagawa, R., Watanabe, D., Ito, K. et al. Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Med – Open 8, 110 (2022). https://doi.org/10.1186/s40798-022-00508-w

McKinlay, B. J., Theocharidis, A., Adebero, T., Kurgan, N., Fajardo, V. A., Roy, B. D., Josse, A. R., M. Logan-Sprenger, H., Falk, B., & Klentrou, P. (2020). Effects of Post-Exercise Whey Protein Consumption on Recovery Indices in Adolescent Swimmers. International Journal of Environmental Research and Public Health, 17(21), 7761. https://doi.org/10.3390/ijerph17217761