Protein Powders and Teens: Are They Safe? Are They Necessary?
By Dr. Jacqueline Winkelmann, pediatric hospitalist at CHOC
As a pediatrician and sports nutrition expert, I repeatedly get asked by coaches, parents, and young athletes: “What are the best protein supplements on the market? Are they safe? To me, the bigger question is, “Are protein supplements even necessary for young athletes?”
At one time, it was believed that muscle-building exercises in athletes greatly increased dietary protein needs. This idea led to a multibillion-dollar industry selling high-protein meals, bars and drinks marketed to athletes. Here are the most common questions I get on protein powders and young athletes—and what I tell parents when they ask.
How much protein do young athletes need? The current recommendation for protein for young athletes is approximately 1.0-1.4 grams per kilogram per day, which means they need slightly more protein than their non-athlete peers This extra protein in their diet helps to sustain growth and development, muscle building and repair, as well as fueling intense exercise. This means, a 150-lb athlete should consume 80 grams of protein, or 20 extra grams a day. Recent studies have shown young athletes consume 2-3 times the recommended amount of protein per day in their diet alone.
What are the best sources of dietary protein? The richest sources of protein are lean meats such as chicken, turkey, lean beef, fish, eggs, tofu, dairy products (milk, cheese, yogurt), beans, lentils and nuts.
Will eating extra protein make my young athlete stronger? While it may seem sensible that “more is better” when it comes to protein, that’s simply not true. Studies show that consuming extra protein will produce no further gain in strength, muscle mass or size. The reason for this is simple; young athletes need anabolic hormones testosterone) and physical training in order to stimulate protein synthesis and in turn increase muscle mass. The amount of protein they eat is irrelevant without the complete regimen.
What are some of the side effects or consequences of consuming too much protein? High protein, low carb diets are never recommended for young athletes. Too much protein will cause problems. Since our bodies can’t store extra protein to use later, we will have to spend a significant amount of energy processing it, using up energy and water, two important resources for athletes. Eventually, extra protein will be converted into fat. Too much protein can cause nausea, loss of appetite, diarrhea and can even stress the liver and kidneys.
Is the timing of protein intake important? YES! This we can pay attention to; small amounts of protein throughout the day is the most efficient and effective way to consume protein. Pay special attention to snacks before and after exercise. Athletes recover faster when they eat some protein within 30 minutes of exercise. Aim for 20-25 grams of protein as part of the pre- and post-recovery snacks. For example, a 4-ounce serving of chicken, fish or beef provides between 25-30 grams of protein, an egg provides 6 grams, and a cup of milk 8 grams of protein.
Could protein supplements/powders benefit my young athlete? There has been great hype created around protein powders and their importance for athletes. They are for the most part unnecessary for young athletes. W know young athletes have a slightly increased protein requirement, they should be able to easily obtain their protein from food rather than supplements. Protein powders are not currently regulated by the FDA. This means they may contain artificial sweeteners, heavy metals and other chemicals that young athletes are just better off without. Plus, they’re expensive!
Who might benefit from protein supplements? Athletes who are vegetarian or vegan, those who have certain medical conditions, or those who are underweight might benefit from protein supplements after establishing that he or she does not consume enough protein in his/her diet. Protein intake should be supervised by a dietitian, nutritionist or health professional.
What should parents consider if purchasing protein powders? Food is the best source of protein, but, if your athlete needs a protein supplement, do your research! Be aware that price does not correlate with purity. Look for those supplements with high ratings from the Clean Label Project or the National Sanitation Foundation (NSF).
What are some strategies for safe weight gain and increasing muscle mass especially for adolescent athletes? There are three key components to muscle building: calories, resistance training and rest. The American Academy of Pediatrics Committee on Sports Medicine and Fitness recommends exercises focusing on core strength, balance and agility for pre-adolescent athletes, and only after puberty should they consider adding muscle bulk.
How can I help my teen increase their caloric intake in a healthy way? Increase calorie intake by 300-500 calories per day with a little extra protein. To increase calories:
~ do not skip breakfast
~ aim to eat 5-9 times per day
~ increase portion size
~ add nuts, extra sandwich or bowl of cereal before bed
What should my teen know about resistance training? Muscle growth is accelerated with the onset of puberty, around age 13-18 years old. Resistance training is key when the goal is to increase muscle mass, size and strength. This can in fact increase muscle weight by up to 15 percent per year during these years. A general strengthening program should have an adequate warm up and cool down and address all major muscle groups. It’s important to train with focus and intensity, not just go through the motions. For increase in muscle size: do multiple sets of 8-15 repetitions/set. For increase in power/strength: lift heavier weights and do multiple sets of 4-6 reps/set. Training should always be done under adult supervision by a certified professional.
The Best Pregnancy-Safe Protein Powders, According to a Prenatal Dietitian
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Extra attention is placed on nutrition during pregnancy because it can impact not only the pregnant parent's health, but baby’s as well. Protein is especially important because it plays important roles like building, supporting, and maintaining cells and organs in yours and your baby’s growing bodies. While most people do not struggle to get enough protein (and actually eat much more than enough protein), your individual protein needs increase during pregnancy—and pregnant people can struggle to meet these higher needs. Casey Seiden, MS RD CDECES, a prenatal dietitian in New York City, advises choosing a protein powder “that is third party tested, does not contain questionable herbal blends, and limits added sugars.” Rahaf Al Bochi, RDN, LD, owner of Olive Tree Nutrition LLC and spokesperson for the Academy of Nutrition and Dietetics, also recommends avoiding powders containing caffeine, and, for the best outcome, consulting with a prenatal dietitian for individualized guidance. Verywell Family Approved Pregnancy-Safe Protein Powders Best Overall: Needed Prenatal Collagen is a versatile option that helps pregnant people meet their daily protein needs. We like that it's unflavored so it can be easily incorporated into sweet and savory dishes alike.
Needed Prenatal Collagen is a versatile option that helps pregnant people meet their daily protein needs. We like that it's unflavored so it can be easily incorporated into sweet and savory dishes alike. Best Vegan: Ritual Essential Protein is a complete protein that also contains the key nutrient choline (which is lacking from many prenatal multivitamins).
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. Given that protein powders are supplements that are minimally regulated by the FDA, the quality of the brand matters even more to ensure a safe product. If you are taking other prenatal supplements, we recommend avoiding powders with added vitamins and minerals to help prevent over-consuming these nutrients. How to Supplement for Pregnancy Some research suggests that the optimal way to add protein supplements into a prenatal diet is with a balanced supplement containing up to 20% of calories from protein. In order to do this using a protein powder, which is often 70% to nearly 100% protein, it is important to combine the powder with other ingredients that contain fat and carbohydrates. Make a protein smoothie or shake with protein powder and include ingredients like milk, yogurt, banana, blueberries, oats, avocado, and peanut butter. Sick of smoothies? You can also use your protein powder as an ingredient in homemade desserts or soups or stir it into a yogurt parfait or oatmeal.
Is Protein Powder Beneficial During Pregnancy? Research shows that many pregnant people struggle to meet their elevated prenatal protein needs, especially during the second and third trimesters, where anywhere from 13% to 67% of pregnant people may not be getting enough protein. Those at higher risk of not meeting their protein needs include pregnant people who: Suffer from nausea and/or vomiting: “If a pregnant [person] is suffering from nausea and/or vomiting, and having a very difficult time consuming food sources of protein such as meat, poultry, fish, or eggs, then a protein powder would certainly be appropriate,” says Seiden.
“If a pregnant [person] is suffering from nausea and/or vomiting, and having a very difficult time consuming food sources of protein such as meat, poultry, fish, or eggs, then a protein powder would certainly be appropriate,” says Seiden. Follow a plant-based diet: If you are eating a vegetarian or vegan diet while pregnant, you may especially benefit from adding a protein supplement, since these diets are usually naturally lower in protein, and plant proteins are not as easily digested as animal proteins. With current low carbohydrate diet trends, you may be tempted to curb your carb intake and add more protein, but it is essential not to compromise carbohydrates, the key energy source for mom and baby. Protein should be in addition to carbs, not in replacement of them.
Who May Not Benefit from Protein Powders It is possible to meet pregnancy's increased protein needs through just the food you eat, including chicken, fish, beef, eggs, dairy, soy, legumes, nuts, seeds, and whole grains. Consuming protein in whole food form also provides the benefits of other important components of the food such as fiber, vitamins, and minerals. We don’t recommend protein powder if you are able to meet your protein needs from food. Taking a high protein supplement if your diet already includes sufficient protein may even result in negative outcomes for your baby such as low birth weight, premature birth, and impaired growth.
Best Overall: Needed Collagen Protein Powder Amazon View On Amazon View On Pros No additives
Glycine-rich
Appropriate for Gestational Diabetes Cons More expensive We love Needed Prenatal Collagen because it provides you with exactly what you need from a protein powder without any unnecessary extras. The only ingredient is hydrolyzed bovine collagen protein, which is sourced from grass-fed, pasture-raised cows. It is unflavored, making it an easy addition to smoothies, soups, bars, oatmeal, or drinks. Collagen protein may be especially beneficial in late stage pregnancy because it is high in the amino acid glycine. Your need for dietary intake of glycine increases in late stage pregnancy when your body may not be able to produce enough to meet your baby's developmental needs. Needed's collagen powder provides 14 grams of pure collagen protein per serving. This product is also third party tested for heavy metals, microbes, pesticides, allergens, and other contaminants. Since it is more expensive than other options, rather than use it every day, you may want to keep this protein powder on rotation with another more affordable option. Servings per container: 30 | Type of Protein: Hydrolyzed bovine collagen | Grams of protein per serving: 14g | Grams of carbs per serving: 0g | Grams of fat per serving: 0g Best Vegan: Ritual Essential Protein Courtesy of Ritual View On Pros No added sugar
250mg choline
complete protein source Cons More expensive
Contains additional ingredients (natural flavors and high intensity sweeteners) Ritual is a vegan protein powder made from pea protein with the added amino acid L-methionine to make it a complete protein source. Ritual's powder has a vanilla flavor with hints of caramel and spices. It includes ingredients such as natural flavors, monk fruit, and sweetener Rebaudioside-M (Reb-M, one of the sweet components of stevia). You might notice that the no calorie, high intensity sweeteners monk fruit and Reb-M have a distinct flavor, which you may or may not enjoy. It also includes a few other ingredients that act as stabilizers. While the ingredient list is a bit longer, one benefit is that Ritual adds the nutrient choline to the product. Choline is important for neurological development, gene expression, and placental function, and most prenatal multivitamins do not meet the recommended amount of choline of 450 mg /day. For vegan moms, it can help to fill key nutrient gaps of both protein and choline. Ritual is also Informed Sport Certified which reflects their third party testing for contaminants, particularly those banned in sports. Servings per container: 15 | Type of Protein: Pea protein | Grams of protein per serving: 20g | Grams of carbs per serving: 4g | Grams of fat per serving: 2g Best Whey Protein: Klean Athlete Klean Isolate Source: Klean View On Amazon View On Walmart View On Pros NSF certified for sport
Unflavored option
High quality protein source Cons More expensive
Not suitable for dairy allergies Klean Athlete Klean Isolate uses whey protein isolate as the protein source, with the aim of providing a high concentration of quality milk protein without the lactose. It meets one of our highest standards with a third party certification by perhaps the most intensive certification, NSF Certified for Sport. This means not only that it is tested to ensure it contains what it says it contains and is free from harmful contaminants but that it is also free from any substances or masking agents that are prohibited for athletes. The lactose content of whey protein isolate can vary, but is generally much lower than standard dairy. Therefore, those with lactose intolerance may be able to tolerate a whey-based powder. However, this is not a good choice for those with a dairy allergy or sensitivity. The whey protein source also provides calcium and potassium which are important for pregnancy. The powders come in an unflavored version which is pure whey protein isolate or in chocolate or vanilla which have added sweeteners. This powder would not be suitable for vegans or those with dairy allergies. Servings per container: 22 | Type of Protein: Whey | Grams of protein per serving: 20g | Grams of carbs per serving: 1g | Grams of fat per serving: 0g The Difference Between a Dairy Allergy and Lactose Intolerance A dairy allergy is diagnosed when someone's body mistakenly targets and attacks the proteins in dairy as if they are harmful invaders. It is dangerous for people with a dairy allergies to eat foods that contain milk or milk proteins because the immune response can cause anything from stomach upset to hives to anaphalactic shock (which is life-threatening). Lactose intolerance, on the other hand, is a condition where someone's body does not make enough lactase, or the enzyme that digests lactose, the sugar found in milk. Lactose intolerance can cause stomach upset and other digestive symptoms, but it is not dangerous for someone with a lactose intolerance to eat foods that contain lactose. Best Whole Foods Based: Drink Wholesome Chocolate Protein Powder Source: Drink Wholesome View On Amazon View On Pros No protein concentrates
Protein balanced with other nutrients
Gentle on the stomach Cons Larger serving size (½ cup)
7g saturated fat
Added high intensity no calorie sweetener (monkfruit) We appreciate Drink Wholesome's Chocolate Protein powder because it uses a limited number of ingredients to create a protein-packed powder. Some types of protein powders can cause stomach discomfort and bloating, but Drink Wholesome prides themselves on creating powders that are gentle on the stomach and easy to digest. This may be especially helpful if you experience nausea during your pregnancy. Since the products don’t contain protein concentrates, the serving size is larger at ½ cup. Their traditional powder uses egg white protein as the protein source, and the only other ingredients are coconut, cocoa, and monkfruit. This makes the powder not only a significant source of protein but also of fat, with a few grams of carbs to boot. Blend with milk, a banana, oats, and some berries for a well-balanced smoothie on-the-go. Drink Wholesome has an array of options in their protein powder line. There is a mocha flavor that contains caffeine so it is important to factor this caffeine content into your total daily caffeine intake. There are also vegan varieties that use chickpeas and peanuts. Of note, the company requires third party testing on their products. Servings per container: 14 | Type of Protein: egg white | Grams of protein per serving: 20g | Grams of carbs per serving: 6g | Grams of fat per serving: 7.5g Best Budget: Hemp Yeah! Balanced Protein + Fiber Source: Hemp Yeah! View On Amazon View On Walmart View On Pros Budget friendly
No added sweeteners
8 grams of fiber Cons Earthy flavor Hemp Yeah! Balanced Protein + Fiber is unique in that it is not only a vegan product, but it is made entirely from hemp seeds, which provide a variety of nutritional benefits. It is generally considered to be a complete protein source, and one serving provides a whopping 8 grams of fiber in addition to plant-based omega 3 fatty acids. Fiber has a whole host of health benefits, including helping support digestion, lasting fullness, and feeding healthy gut bacteria. Higher fiber intakes are connected to a reduced risk of most lifestyle-related chronic diseases, such as heart disease and diabetes. The omega 3 and omega 6 fats from hemp seeds are connected to a number of health benefits, perhaps most notably heart health. Given that hemp seeds are the protein source and no other ingredients are added, some note a more detectable flavor (and color) of the powder, but, when combined with other tasty mix-ins, it can be a great choice. Manitoba Harvest also conducts third party testing for microbial contaminants and impurities. Servings per container: 15 | Type of Protein: Hemp protein | Grams of protein per serving: 15g | Grams of carbs per serving: 8g | Grams of fat per serving: 3g Best Pre-mixed: OWYN Vegan Protein Shake View On Amazon View On Vitamin Shoppe Pros No preparation required
Vegan
Allergy friendly & certified kosher Cons Not third party tested for contaminants
Added sugar, high intensity sweetener, and natural flavors If you don't have time to create your own protein shake, we appreciate that Owyn offers a variety of pre-mixed protein shake flavors that are all vegan-friendly. Unlike many other pre-mixed shakes, Owyn does not add vitamins or minerals that may exceed the daily recommendations when combined with a prenatal multivitamin. It is also—you guessed it—a complete protein. Owyn's shakes do contain a small amount of added sugar, monk fruit sweetener, and natural flavors. If you have a food allergy, Owyn might be a great choice, as they conduct third party testing for the presence of allergens. Because of this, they are recognized by Food Allergy & Research Education (FARE), whose goal is to improve the lives of those living with food allergies. They do not report third party testing for contaminants or heavy metals. Of note, there is a cold brew coffee flavor containing caffeine which should be taken into consideration, as pregnant people need to be mindful of their caffeine intake. Servings per container: 1 | Type of Protein: Pea protein, Pumpkin seed protein | Grams of protein per serving: 20g | Grams of carbs per serving: 10g | Grams of fat per serving: 7g
The 7 Best Protein Shakes That Are Actually Good for You
Perhaps in a perfect world, you’d hit the weights hard at the gym and then immediately refuel with a balanced, home-cooked meal of protein-packed, wild-caught salmon over a bed of roasted vegetables, but it’s not always feasible to take the time to actually cook up a muscle-building meal right after your workout. Whether you’re on the go and crunched for time, or unable to stomach solid foods after exercising, having a quick, protein-packed refueling option that doesn’t require time in the kitchen is a helpful alternative to refuel your body and maximize your exercise efforts.
Enter protein shakes. Numerous ready-to-drink shakes are available that provide muscle-building protein, vitamins, minerals, and calories to fortify your body after a workout. They offer the benefits of protein powders with the convenience of eliminating the need for a shaker bottle or high-speed blender. Simply give the bottle a quick shake, pop the top, and you’re good to guzzle liquid gold for your muscles.
Though we paint a somewhat idyllic image of protein shakes, like many products that are marketed as “healthy,” a lot of protein shakes on the market are loaded with added sugars, fillers, and processed ingredients. To help make sure you stock your fridge with the best of the best, we’ve compiled a list of the healthiest protein shakes for men.
ALOHA Organic Plant-Based Protein Shakes
The primary drawback of most prepared protein shakes is that most contain artificial sweeteners, carrageenan, or other unhealthy ingredients. Aloha Organic Plant-Based Protein Shakes contain only clean ingredients, so you can feel good about putting them in your body, especially after a hard workout. They contain 160 calories, 18 grams of plant-based protein (a blend of pea and brown rice), 3 grams of prebiotic fibers for gut health and digestive support, and organic MCT coconut oil for satiety and energy, and electrolytes. The shakes are sweetened with organic coconut sugar and monk fruit instead of any sugar alcohols, stevia, or chemicals, saving you the bloating and gas aftermath commonly experienced with sugar substitutes. The shakes taste delicious, with a richer taste due to their coconut milk base instead of a water base. They drink smoothly and keep you energized and full for longer than you’d expect given the calorie count. Aloha plant-based protein shakes are certified organic, vegan, gluten-free, soy-free, dairy-free, non-GMO, and low sugar.
Slate Milk
When you’re really in the mood for a protein shake that’s truly reminiscent of the chocolate milk you drank as a kid, Slate Milk is the way to go. Slate Milk’s Chocolate, Dark Chocolate, and Espresso Chocolate Milks are like the grown-up athlete’s version of the classic childhood treat. They’ve also removed the lactose and amped up the protein (to 20 grams per serving) and added chicory root, a prebiotic fiber, to boost the fiber to four grams. Slate Milkshakes are more smooth, thin, and light like milk compared to a more sticky shake, and at only 120 calories per bottle, they feel like an indulgence without any of the guilt. The process by which the lactose is removed reduces the sugar content to just 1 gram of natural sugars found in milk, meaning you’re not pouring all sorts of sugar, artificial sweeteners, and sugar alcohols into your body.
Owyn
True to their name, Owyn protein shakes, which stands for Only What You Need, are nutritious and delicious, without delivering excessive sugars, artificial flavorings, or other chemicals and fillers. Owyn are 100% certified gluten-free vegan shakes and made from a blend of pea protein, pumpkin seed protein, and flax, a combination that provides all of the essential amino acids and nearly 50% of the recommended daily intake of omega-3 fatty acids. In addition to 20 grams of protein, the shakes have 7 grams of fat and 5 grams of fiber, making them more satiating than many protein shakes.
Plus, at only 180 per bottle, you can indulge and replenish without derailing your diet goals. One thing we like about Owyn protein shakes is that they don’t have any artificial sweeteners, stevia, or sugar alcohols, which are common culprits of gastrointestinal distress, bloating, gas, and upset stomach. Instead, they sweeten with just 4 grams of organic cane sugar. Lastly, these protein shakes also deliver a hefty dose of antioxidants and phytonutrients because they contain a blend of broccoli, spinach, and kale. The best part? The greens are completely undetectable in their tasty flavors of dark chocolate, cookies and creamless, cold brew coffee, smooth vanilla, and strawberry banana.
Evolve Plant-Based Protein Shakes
Evolve Protein Shakes are another sound vegan choice. They pack in 20 grams of pea protein and an impressive 10 grams of fiber to keep you feeling full for hours. The shakes taste rich and decadent, especially the double chocolate flavor. They also are fortified with calcium, iron, vitamin B12, and zinc, which are important for bones, nerves, metabolism, and immunity, yet are often deficient in vegan diets. Evolve protein shakes are free from artificial colors, flavors, and sweeteners, and don’t contain any gluten, dairy, soy, or fillers.
Powerful Foods Greek Yogurt Protein Drink
If you’re a Greek yogurt fan, or prefer to eat and drink things that are more “real foods” based rather than filled with protein isolates and powders, Powerful Foods Greek Yogurt Protein Drinks are a great option. They’re essentially a drinkable form of Greek yogurt, which is lauded as an excellent source of nutritious protein and calcium for your muscles, bones, and nerves. They earn the accolade of having the shortest, simplest ingredients list of all our favorite protein shakes, containing just filtered water, low-fat ultra-filtered milk, milk, greek yogurt, and cocoa. Besides delicious chocolate, the Powerful Foods Greek Yogurt Protein Drinks also come in vanilla maple, coconut, and a mocha double espresso. Each bottle contains 20 grams of protein, 160 calories, 9 grams of sugar, and nothing artificial. You get to enjoy all the satiating benefits of Greek yogurt without needing a spoon.
Pirq Vegan Protein Shake
Pirq protein shakes give your body the good stuff without the additives, sugar, and chemicals found in many pre-made, commercial protein shakes. They are made with ingredients that are 100% non-GMO, vegan, dairy-free, soy-free, gluten-free, and certified kosher. Pirq protein shakes are made with high-quality plant proteins (pea and brown rice), blended with the best superfoods like almonds, anti-inflammatory curcumin, and energizing maca. The flavors feel like coffee shop favorites gone healthy, with caramel coffee, golden vanilla, and decadent chocolate. Pirq shakes are on the lighter side, providing 12 grams of protein and just 110 calories per serving, so they are ideal for refueling after lighter workouts or as an adjunct to a more complete post-workout meal. The calorie savings are mainly due to the fact that Pirq protein shakes are sweetened with stevia and erythritol, which means they are keto-friendly but may upset your stomach if you’re sensitive to sugar alcohols.
Ripple Protein Shake
Ripple protein shakes are another smart plant-based option. Made from 20 grams of pea protein, these shakes are 100% dairy-free, nut-free, soy-free, gluten-free, lactose-free, and non-GMO verified. They use real cane sugar for the sweetener, so they don’t have any of that artificial aftertaste or GI upset that you have to suffer through with a lot of ready-made protein shakes. They are a bit sweeter, however, with each serving providing 8 grams of added sugars and 200 calories. That said, they taste great and there’s a lot to be said health-wise about just sticking with natural sugar instead of fake stuff. Ripple protein shakes come in chocolate, vanilla, and coffee flavors.
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