Experts warn teenagers against over-reliance on protein shakes amid health concerns

Health experts emphasise that most teenagers do not need protein supplements, advocating balanced diets over supplements to support growth and development, with caution against the risks of unnecessary consumption and marketing tactics.

Protein shakes have become a familiar part of teenage fitness culture, pushed by gym routines, sports training and social media advice that often treats supplements as a shortcut to strength. But health experts say most healthy teenagers do not need them. A balanced diet usually supplies enough protein for normal growth, muscle repair and everyday activity, according to NDTV’s health report, with WebMD and Cleveland Clinic both noting that food is the better first source for most people.

Protein matters during the teenage years because the body is growing quickly and rebuilding tissue after exercise. It supports muscle repair, bone development and the production of hormones and enzymes. Diets that include dairy, eggs, pulses, beans, soy, fish, chicken, lean meat, nuts and seeds generally provide enough for adolescents without the need for powders or ready-made shakes, NDTV reported, while Healthline also says protein deficiency is uncommon in children and teens.

That does not mean protein shakes are always off-limits. WebMD and GoodRx say they can have a place in limited situations, such as for young athletes with unusually high training demands, teens who struggle to eat enough, or those with medical or nutritional needs identified by a clinician. Even then, experts advise medical supervision rather than self-directed use based on advertising, peer pressure or advice from trainers.

The bigger concern is that many supplements contain more than just protein. According to WebMD, some powders include added sugar, artificial sweeteners, extra calories and other ingredients that teens may not need. Cleveland Clinic warns that excessive supplement use can be harmful, and Consumer Reports has long cautioned that adolescents are especially vulnerable to aggressive marketing and may not realise that “more” protein does not automatically mean more muscle.

Parents should be alert if a teenager is skipping meals, taking several shakes a day, following extreme muscle-building plans or buying products from unreliable sellers. Stomach discomfort after using a powder is another warning sign. GoodRx says families should check that any product is screened for contaminants and contains an appropriate amount of protein, but even then whole foods remain the safer and more complete option for most young people.

Nutritionists generally recommend breakfast and snack choices such as eggs on whole-grain toast, Greek yoghurt with fruit, milk with oats, paneer or tofu, sprouts, peanut butter, dal and whole grains. These foods deliver protein along with fibre, iron, calcium, healthy fats and vitamins that supplements do not fully replace. For most teenagers, the message from the experts is simple: eat well, train sensibly, sleep enough and use protein shakes only when there is a clear reason to do so.