The growing trend of fitness and bodybuilding has led to increased use of protein shakes and supplements among young people. However, medical experts say most healthy youngsters do not need additional protein and that unnecessary use of supplements may do more harm than good.
A medical review published in the scientific journal Proceedings by Baylor University Medical Center examined the potential benefits and risks of protein supplements. According to the report, protein powder can be beneficial when there is a genuine nutritional need, but careless or excessive use may lead to health problems.
Experts say protein is vital during adolescence, supporting muscle growth, bone health, hormones, enzymes and immunity. Most healthy young people can get enough protein from a balanced diet including milk, eggs, lentils, fish, chicken, nuts and seeds. Simply going to the gym does not mean protein shakes or supplements are necessary.
Experts also caution against taking supplements based solely on recommendations from friends, gym trainers or social media influencers. Many young people begin using protein powders after watching fitness content online or seeing others use supplements at gyms.
Protein supplements may be considered for youngsters engaged in intensive physical training who are unable to meet their protein requirements through food, or those with specific medical or nutritional needs. In such cases, experts recommend using supplements under the guidance of a doctor or qualified nutritionist.
Increasing protein intake alone does not guarantee greater muscle growth. Experts say muscle development also depends on regular exercise, adequate calorie intake, sufficient sleep, proper recovery and genetic factors.
Excessive protein intake can also add unnecessary calories to the diet, potentially contributing to weight gain, particularly among people with limited physical activity. Young people with kidney disease or certain metabolic conditions should not consume high-protein supplements without medical advice.
Protein shakes should not replace a balanced diet, as whole foods provide essential nutrients for healthy growth and development .Experts recommend prioritising a balanced diet, regular exercise, adequate sleep and proper rest.
Protein supplements should only be used when necessary, preferably under the guidance of a doctor or qualified nutritionist.
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