I'm 12 and I want to try protein powder - should I?
0 / 44
English
中文
Louis, Otis and Ben all have differing opinions on whether teens should use protein powder Twelve-year-old Ben is desperate to try protein powder but there's one hurdle: me, his mum.
（暂无翻译）
"I've asked about 20 times and you just keep saying no!", he says, claiming it would make him "fitter and bigger" and that his male friends use it.
（暂无翻译）
In recent years, there's been an explosion of products marketed as "high protein", including milk, yoghurt, breads, cereals, bars and powders.
（暂无翻译）
Social media is flooded with adverts for various supplements, including protein powder.
（暂无翻译）
As a health journalist, I'm sceptical and think at Ben's age he must be getting enough protein through his diet.
（暂无翻译）
So, do experts think it's safe for pre-teens and teenagers or is a big, juicy steak just as good?
（暂无翻译）
In recent years, there has been an explosion of products marketed as "high protein"... ... however, protein is found in lots of everyday foods, including meat, fish, eggs, dairy, bread, grains and pulses My sport-obsessed son, who already eats a healthy balanced diet, asks me about protein powder on a regular basis.
（暂无翻译）
His friend Louis, 12, has been using protein powder once or twice a week for nearly a year, after a workout and on top of whole foods.
（暂无翻译）
His parents are aware of this.
（暂无翻译）
"I think it's helped, it gives me more energy and it's helped me grow, probably," he says.
（暂无翻译）
But Ben's other friend Otis, who is 13, is not keen on the idea and feels there is pressure on young people to take protein supplements. "They might just start using them without thinking about the consequences or what effects it may have on them."
（暂无翻译） （暂无翻译）
Proteins break down into amino acids that help the body grow and repair.
（暂无翻译）
But your body can't make all the amino acids it needs on its own, so you need to get more - known as essential amino acids - through your diet.
（暂无翻译）
For an adult with a healthy weight, the recommended daily amount of protein you should be eating is 0.75 grams per kg of body weight, according to the NHS.
（暂无翻译）
A good rule of thumb is that the amount of protein you have for each meal should fit into the palm of your hand.
（暂无翻译）
If you exercise a lot, and when you get older, you need more protein so you could have up to 2 grams per kg of body weight.
（暂无翻译）
But do teens really need it if they're eating well?
（暂无翻译）
Do you really need protein powder to build muscle?
（暂无翻译）
For teenage boys and girls "you can get all the protein that you need from food alone", says registered dietitian Nichola Ludlam-Raine.
（暂无翻译）
It is important that teenage girls, especially, get enough iron and calcium, so Ludlam-Raine says not to become overly focused on protein at the expense of other nutrients.
（暂无翻译）
Protein shakes, powders or bars can be useful for some, including high-level athletes and those who have certain allergies, but they should not replace a healthy diet.
（暂无翻译）
There can also be some unwanted side effects from using protein powders such as bloating, gas, cramps, and diarrhoea.
（暂无翻译）
Those with pre-existing health conditions should not use it unless they have been told they can by their doctor.
（暂无翻译）
Ludlam-Raine points out that the protein powder market is not as tightly regulated as medicines.
（暂无翻译）
"Of course, you can get reputable companies who do third-party testing and make sure that what you see on the label is what is in the inside, but that's not always the case," she says.
（暂无翻译）
"And ultimately you can't just have a shake and your biceps grow."
（暂无翻译）
Some protein powders contain high amounts of added sugar, artificial ingredients, and hidden stimulants.
（暂无翻译）
Dr Ramnik Mathur is a consultant paediatrician from West London.
（暂无翻译）
He explains that we need micronutrients like zinc, calcium and magnesium, which are found in whole foods.
（暂无翻译）
So, if meals are replaced with protein shakes, those nutrients are lost.
（暂无翻译）
Experts suggest spreading out protein across the day and aiming for 20-25g per meal.
（暂无翻译）
If you're keen to up your intake, try some of these recipes.
（暂无翻译）
During puberty when children have growth spurts, they do need more protein because their body is growing rapidly, building new muscle and bone mass.
（暂无翻译）
But Mathur says there are risks to eating too much protein. "If you look at social media, they'll say you need to eat a lot of protein, but your body can handle only so much."
（暂无翻译） （暂无翻译）
He explains that if you eat too much, it has to be excreted by the kidneys and liver which can become overloaded and have serious health implications.
（暂无翻译）
The key takeaway from Mathur: "If a 12-year-old child is eating a healthy balanced diet then they shouldn't need any more protein."
（暂无翻译）
Ludlam-Raine's advice is to get teens to improve their diet first before taking any protein powder, especially regularly.
（暂无翻译）
If they still want to use it, speak to a registered dietitian or nutritionist first.
（暂无翻译）
Now off I go to tell my son the answer is still no - and the experts say the same.
（暂无翻译）
Get our flagship newsletter with all the headlines you need to start the day.
（暂无翻译）
Sign up here. £170 a bag?
（暂无翻译）
Protein users squeezed as prices soar This is how our protein needs change as we age
（暂无翻译）
仅供学习使用，如有侵权请联系删除 · 查看原文