For teenage boys and girls “you can get all the protein that you need from food alone”, says registered dietitian Nichola Ludlam-Raine.
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.
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.
There can also be some unwanted side effects from using protein powders such as bloating, gas, cramps, and diarrhoea.
Those with pre-existing health conditions should not use it unless they have been told they can by their doctor.
Ludlam-Raine points out that the protein powder market is not as tightly regulated as medicines.
“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.
“And ultimately you can’t just have a shake and your biceps grow.”
Some protein powders contain high amounts of added sugar, artificial ingredients, and hidden stimulants.
Dr Ramnik Mathur is a consultant paediatrician from Chelsea and Westminster NHS Trust.
He explains that we need micronutrients like zinc, calcium and magnesium, which are found in whole foods.
So, if meals are replaced with protein shakes, those nutrients are lost.
Experts suggest spreading out protein across the day and aiming for 20-25g per meal. If you’re keen to up your intake, try some of these recipes.
