Teenagers are piling on the protein — but most do not need supplements

Protein products are surging in popularity among young people, but experts warn that shakes and powders can add unnecessary calories and stimulants while displacing more nutritious food.

Protein shakes, bars and powders are now marketed in almost every possible form, and the pitch is aimed squarely at teenagers and young adults. The trend reflects a broader appetite for high-protein foods, with Statista reporting a sharp rise in sales of protein products in German retail between March 2024 and March 2025. In the United States, a 2024 University of Michigan survey found that two in five parents said their teenager had used protein supplements in the previous year, with boys more likely to take them daily.

The popularity of these products has pushed an important question to the fore: how much protein do young people actually need? The German Nutrition Society says healthy adults generally require 0.8 grams of protein per kilogram of body weight each day, while adolescents need slightly more, at around 0.9 grams per kilogram, because they are still growing. For most families, that target can be met through ordinary meals rather than special supplements, with foods such as oats, potatoes, wholemeal bread, yoghurt, nuts, lentils, eggs, fish and lean meat supplying ample protein alongside other nutrients.

That matters because more is not always better. According to the German Nutrition Society, excessive protein intake can be harmful over time, particularly for the kidneys, especially when fluid intake is too low or if there is already an underlying kidney problem. The society also notes research linking very high protein consumption in children, especially from animal sources, with a greater risk of later overweight and, in some cases, earlier puberty. Other experts quoted by health outlets say extra protein is unlikely to offer much benefit once basic dietary needs are already met, and may instead add unnecessary calories.

Sports nutrition is one of the main reasons teenagers turn to supplements, especially those trying to build muscle or improve performance. The University of Michigan survey found that many parents believed their teens were using protein products for exercise and muscle development, while girls were more likely to cite balanced eating or weight loss. Yet specialists caution that protein shakes are not a substitute for proper food. They can crowd out more nutritionally complete meals and reduce intake of fibre, vitamins, minerals and healthy fats, all of which matter during adolescence.

There are also concerns about what protein products contain beyond protein itself. The University of Michigan said many shakes and bars contain high levels of added sugar and caffeine, while other experts warn that commercial powders may include sweeteners, herbal additives, extra calories or stimulants. In Germany, researchers at the German Sport University Cologne have even found doping substances in some muscle-building products. Milk-based powders may also be an issue for some teenagers with acne, although a direct link has not been proven. Cost is another factor: consumer researchers in Germany have found that foods marketed as high-protein often cost more, even when the underlying product is something as ordinary as quark or soy drink.

For most teenagers, the simplest advice is also the most practical: prioritise everyday meals before reaching for supplements. Protein powders can have a place in limited situations, including for people who struggle to chew or swallow, have low appetite, or cannot easily meet nutritional needs through food alone. But for the average adolescent, experts say a varied diet is usually enough.