The Ultimate Guide to Choosing the Best Protein Powders for Teen Athletes

Is Protein Powder For Teens Safe?

Let’s just spill the beans. The short answer is….it depends!

We know, we know, that’s can be an annoying answer, but it truly depends on how much protein powder in a day, the ingredients in a protein powder, the brand of protein powder, and more!

Before we talk about if protein powder for teens is safe, let's first put protein powders in context, and discuss where they belong in a teen’s wholesome nutrition plan (and where they don’t).

How Much Protein Powder for Teens is Safe?

The best nutrition plan for any teenage athlete always encompasses our FOOD FIRST philosophy.  This means that ideally, at least 80% of daily intake should be consumed in the form of whole foods in their least processed form (the closer to nature, the better).  This leaves room for 20% of daily intake from clean, wholesome supplements (and of course other foods that teenagers generally enjoy in real life).

To understand how much protein powder for a teen could be considered safe and healthy, it’s first important to determine appropriate total daily protein needs for a teenage athlete, which is crucial for optimizing performance and supporting overall health. 

For the general population, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight.  However, this is often insufficient for teen athletes engaged in regular, intense physical activity.

The recommended protein intake for athletes can range from 1.2 to 2.0 grams per kilogram of body weight (or up to 1g protein per pound of body weight), depending on the individual's training volume, intensity, and goals. For example, endurance athletes may require the lower end of this range, while strength and power athletes may need to consume protein at the higher end.  

Also worth considering is a teen athlete's growth stage, sport season, and body composition goals.  For example, if a teenager is in a rapid growth spurt, training intensely, in season for their sport, and wants to gain muscle mass, then their caloric requirements (and thus, protein requirements) could exceed 1g protein per pound of body weight. 

In our method of protein estimation, we estimate daily protein needs as a percentage of recommended caloric intake.  This allows us to factor in more variables and individualize recommendations, including how many calories are being burned in a day, and current goals.  When we estimate protein intake based on caloric intake, we typically choose a range between 15-30% of total calories from protein, depending on the athlete.  This method has been shown to be more individualized and produce more results of performance and wellness over time.

How Much Protein Powder For Teens Is Appropriate or Recommended?

Now, it’s no secret that getting high-quality whole-food proteins throughout the day can be a challenge.  It takes a LOT of planning and intention, especially when a teenager is at school all day, then after-school activities.

Because of this, we often see teenage athletes using massive amounts of protein powders and supplements to fulfill their daily protein goals. 

Here are a few reasons what it’s ideal to get most of our proteins from whole foods:

• our body needs the signal of chewing to release the enzymes necessary to optimally digest protein
• Because of this enzyme activity (or lack of), too much protein powder can often cause gas and constipation (which can lead to a whole host of other issues).
• Whole-food proteins (such as meats, dairy, nuts & seeds, soy, etc) often contain a host of other natural nutrients that are meant to help absorption and overall wellness (aka protein intake isn’t JUST about the protein).

Since most single scoops of protein powder contain 20-25g protein.  [Trade secret: some protein powder brands boast 40-50g protein/serving, but usually this is because they are considering 1 serving= 2 SCOOPS.  Can’t fool us, protein powder people!]

With all of that, our general rule of thumb is to limit protein powder intake to about 20-30% of your daily protein intake goals. This would mean:

Daily protein powder limits based on daily protein intake goals.

100g protein daily: 20g-30g max from protein supplements

150g protein daily: 30g-45g max from protein powders

200g protein daily: 40g-60g max from protein powders

250g protein daily: 50g-75g max from protein powders

In our experience of coaching athletes on nutrition to both optimize performance AND wellness, we wouldn’t advise exceeding these numbers in most circumstances.

So, what makes a clean protein powder? Let’s discuss…

How to Choose the Best Protein Powder for Teens

When it comes to selecting the best protein powder for athletes, there are several key factors to consider. These factors can help you make an informed decision that aligns with your specific needs, preferences, and goals.  Here the is order of how we select a protein powder:

Allergens and Dietary Restrictions | If you have any food allergies or dietary preferences, such as being vegan or lactose-intolerant, make sure to select a protein powder that is compatible with your requirements.

Source and Quality | Common protein sources include whey, casein, beef, egg, soy, pea, and hemp, each with its own unique properties and benefits. More on this below.  

• Tested & certified | Choosing a trusted source that has been tested is important to make sure it doesn't contain anything dangerous or banned in sports.  Ideally, it should be NSF certified, especially in for high level athletes that may be tested. 
• Organic & Grass-Fed | When choosing an animal-sourced protein, choosing organic & grass-fed is ideal.  When choosing a plant-based protein, choose certified organic or at least certified non-GMO, because soy is a GMO plant unless specified 'organic'.

Ingredients | Examine the ingredient list carefully for the following… 

• No artificial sweeteners.  Sucralose is a common sweetener added in many protein supplements, but opt out of these and instead choose brands sweetened with stevia, monkfruit, etc (or choose an unsweetened version and sweeten when you blend with fruits, etc).
• No seed oils. There shouldn’t be any ‘oil’ in a protein powder, and seed oils especailly are rancid and inflammatory.  Opt out of anything that may contain sunflower seed oil, canola oil, etc.
• Just protein.  We think protein powder is best when it’s JUST protein, not a long list of added vitamins, minerals, etc.  Why?  Because most of the time these added ingredients aren’t in their optimal forms for absorption.  If an athlete needs additional vitamins, then these should be added elsewhere.

Protein Content | Ensure that the protein powder you choose has a high protein content per serving, typically ranging from 20-30 grams of protein per scoop. This will help you meet your daily protein requirements efficiently.

Absorption and Digestibility | Consider the absorption rate and digestibility of the protein powder. Some proteins, like whey, are quickly absorbed, while others, like casein, are more slowly digested. Choose a powder that aligns with your specific needs and goals.

Flavor and Taste Preferences | Protein powders come in a variety of flavors, from classic vanilla and chocolate to more unique options. Choose a flavor that you enjoy and that will make your protein shakes and smoothies more appealing.  Also consider what you will be mixing it with.  If you’re mixing with water, a fruity flavor may work (but would be blach with milk). If you’re mixing with fruits in a blender, you could could an unsweetened protein powder.  

Price and Value | Balancing quality with affordability is key, because these run the range on price.  If you want the grass-fed whey from pastured cows in Sweden, you’re going to pay for it!! Maybe the clean-sourced Whey will do for the half the price.  You’re choice! 

Different Types of Protein Powders For Teens and Their Benefits

Whey Protein Powder For Teens 

Source | derived from milk (typically from a cow, although goat sources also exist), whey protein is one of the most popular and widely used protein powders among athletes. It is known for its rapid absorption rate, making it ideal for post-workout recovery and muscle building. Whey protein contains a complete amino acid profile, including the branched-chain amino acids (BCAAs) that are crucial for muscle repair and growth.

Benefits | Fast absorption, rich in amino acids (BCAAs), ideal for post-workout recovery.

Whey Isolate vs. Concentrate |  Since Whey is milk derived, it naturally contains some carbs and fats.  Whey concentrate leaves the carbs & fats in the powder, while Whey Isolate takes them out and only leaves the protein.  This is why Whey Concentrates usually has a small amount of carbs and fats on the label, while Whey Isolate is typically protein only. 

Recommended Whey Protein Brands |

Casein Protein Powder For Teens 

Source | Casein is the other protein component of milk (in addition to whey).  It is different from whey in that it has a slower time-released absorption rate in the gut, and amino acids from casein are released over a 6-8 hour window.

Benefits |  Slower absorption, ideal for times with longer durations between meals (such as before bedtime), best for an athlete trying to gain a significant amount of lean muscle mass and unable to get the recommended level of protein in earlier in the day.

Recommended Casein Protein brands |

Beef Protein Powder Bone Broth Protein for Teens

Source | Beef Protein powder or Bone Broth protein powders are the same thing, and often referred to as "Paleo protein".  They are animal sources from the meat/bone broth of beef and/or chickens, so are not from dairy (like casein & whey).  This is a great choice for athletes that are dairy free or following a Paleo, or Autoimmune Protocol Diet (AIP).

Benefits | anti-inflammatory for anyone that may experience inflammation with a dairy source, also contains natural collagens.

Recommended Beef Protein brands |

Plant-Based Protein Powder For Teens

Source | For those seeking plant-based alternatives, soy protein, pea protein, and hemp protein are all viable options. These protein sources offer a range of benefits, such as being dairy-free, and hypoallergenic. While each of these plant-based protein sources individually don't contain the complete amino acid profile found in animal-based proteins, a combination of combination of them in a powder may (depending on the blend).  Plant-based protein powders can still play a valuable role in an athlete's nutrition plan, particularly for those with dietary restrictions or preferences.

It is important to choose organic plant-based proteins.  You can be sure that soy is genetically modified (GMO) unless it is labeled non-GMO certified or certified organic.

Benefits | Vegan-friendly options (soy, pea, hemp), benefits of antioxidants and fiber.

• Pea Protein: High in leucine, good for muscle synthesis.
• Soy Protein: Complete amino acid profile, supports heart health.
• Hemp Protein: Rich in essential fatty acids and antioxidants.
• Blended Plant Proteins: Combining sources for a comprehensive nutrient profile.

Plant-Based Protein Brands | 

Collagen Protein Powder For Teens

Source | Collagen is animal-based protein from the collagenous sources; typically the hide, skin, cartilage of an animal.  These collagen sources are usually from a bovine (cow), marine (fish) source, and/or egg shells 

Benefits |  There are many different types of collagen, but the most common are Types 1-5.  Research on collagen protein powders has been shown to be beneficial with human collagen-containing tissue such as cartilage in joints, hair, skin, etc.  For an athlete, joint health is of top priority to minimize injuries and inflammation.  It is important to make sure the sources of collagen in a product are the correct "types" that target the desired outcome, therefore a multi-collagen product is typically best.

One of the best qualities of collagen is its texture and ability to dissolve well in liquids, without blending or changing texture.  Collagen powder dissolves well in anything without having to use a blender.  Collagen is typically 10g/scoop.

Recommended Collagen Protein Brands |

All that to say....

There are MANY kinds of protein powders on that market to fulfill your individual needs and preferences as an athlete.  Don't stress over picking the 'perfect' one...they all have unique benefits!  Try rotating brands over time until you find the one that best suits you.

Oh! Need some inspo on how to use your new perfect powder?

Make sure to check out our Protein Shake recipes on Macro Meal Method!