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Ben, a twelve-year-old boy, has expressed a strong desire to try protein powder, but his mother remains hesitant. Despite asking repeatedly—around twenty times—Ben insists that protein supplements would help him become “fitter and bigger,” especially since many of his male friends reportedly use them. Over the past few years, there has been a surge in products marketed as “high protein,” ranging from dairy items like milk and yoghurt to various bars, breads, cereals, and powders. Meanwhile, social media platforms are saturated with advertisements promoting these supplements. However, as a health journalist, Ben’s mother doubts that children his age need additional protein beyond what they get from regular meals.
Registered dietitian Nichola Ludlam-Raine advises that teenagers generally receive sufficient protein from their normal diets. She emphasizes that teenage girls, in particular, should focus on getting enough iron and calcium alongside protein, rather than focusing exclusively on protein intake. While protein supplements such as shakes or bars might benefit some individuals—especially elite athletes or those with allergies—they should not replace balanced, nutrient-rich diets. Additionally, protein powders may cause unpleasant side effects, including bloating, gas, cramps, and diarrhea. Individuals with existing health conditions should avoid these supplements unless their doctor approves them. Ludlam-Raine also highlights that the protein supplement industry is less strictly regulated compared to medications. Though some reputable brands ensure accurate labeling through third-party testing, not all products can be trusted. She warns against the misconception that simply drinking protein shakes will lead to muscle growth, pointing out that some powders contain added sugars, artificial ingredients, or concealed stimulants.
Consultant pediatrician Dr. Ramnik Mathur from Chelsea and Westminster NHS Trust explains the importance of micronutrients like zinc, calcium, and magnesium, which are naturally present in whole foods. These vital nutrients might be lost if protein shakes replace regular meals. Experts recommend distributing protein intake evenly throughout the day, aiming for roughly 20-25 grams with each meal. During puberty, when children experience rapid growth and build new muscle and bone mass, increased protein intake is necessary. However, Dr. Mathur cautions against consuming excessive protein, explaining that the body can only process so much before the kidneys and liver become strained. He recalls a tragic case where a child suffered kidney failure and passed away from consuming too much protein.
Both experts agree that a balanced, healthy diet is sufficient for most twelve-year-olds and that protein supplements are generally unnecessary unless specifically advised by a healthcare professional. Ludlam-Raine encourages families to focus first on improving dietary habits before considering protein supplements, and if supplements are still desired, consulting a registered dietitian or nutritionist is recommended. For now, Ben’s mother remains firm in her decision to say no to protein powder—a stance supported by health professionals
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