Protein powder for 14-year-old boys: How to know if it’s safe

Are you a 14-year-old boy curious about incorporating protein powder into your daily routines? Are you the parent of a teen wanting more information about whether they should use it or not? In this article we look at whether protein powder for 14-year-olds is necessary or even safe.

Protein powder is safe for 14-year-old boys to consume to supplement an active lifestyle or sport commitments. It isn’t always necessary to rely on supplements instead of foods, but in moderation they can provide extra nutrients. Protein powders that are quality tested or contain less accessible proteins like collagen are the ones that teenagers and parents should choose.

Protein powder for 14-year-old boys

Sports supplements have become increasingly popular for teens and adults alike, so understanding what them and the potential risks associated with them can be helpful in making an informed decision. In this blog post, we’ll look at the most popular sports supplement: protein powder. It will advise young teenagers and their parents on the pros and cons of supplementing with protein powders and give examples of the best products out there.

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What is protein powder and why do people take it

Protein powder is a popular supplement that’s used by many people to increase their daily protein intake. It’s a concentrated form of protein that’s typically derived from sources like milk, plants, or eggs(1). Protein powders come in various forms, including whey, casein, collagen and plant-based protein.

People take protein powder for different reasons, but most commonly, it’s used to support muscle growth and repair, improve athletic performance, or aid weight loss efforts. Because protein is essential for building and repairing tissues and muscles, athletes, bodybuilders, and fitness enthusiasts often turn to protein powder to help them meet their daily protein requirements(2).

Additionally, some people consume protein powder as a convenient and quick way to increase their protein intake, especially if they have busy lifestyles or dietary restrictions that make it difficult to eat enough protein through regular meals.

Benefits of protein powder for teenagers

Protein is an essential nutrient required for the growth and repair of muscles and bones. For teenagers, who are going through a rapid stage of development, adequate protein intake is critical for their health(3).

Protein powders can provide an easy-to-digest source of high-quality protein, which can support muscle growth and recovery, aid weight management, and improve overall health. Additionally, many protein powders are packed with vitamins and minerals, such as calcium and vitamin D, that can help teens support strong bones and avoid deficiencies. They would be especially beneficial to teenagers that follow restrictive diets like vegetarians or vegans, particularly if they are active. If that’s the case then check out our article on what your son can miss out on if they don’t eat meat here.

However, it’s important to remember that protein supplements should not replace whole food sources of protein, which provides other essential nutrients. With an established healthy diet, protein powders can be a beneficial addition to an active teenager’s lifestyle.

What to look out for when deciding on whether to take protein powder

As a 14-year-old boy, it’s crucial to maintain a healthy diet especially when engaging in physical activities like sports and workouts. The amount of work our bodies undertake at that age is monumental enough without extra strain from training. And that work needs to be fuelled!

While protein powder can be a convenient and seemingly effective supplement to aid in muscle growth and athletic performance, there are potential risks to consider. Some research shows that high-protein diets can increase the risk of kidney stones and potentially kidney disease in people that already have underlying kidney issues(4). This is because your kidneys filter the waste products of protein (5). Excessive protein could also lead to digestive upset, fatigue and headaches(6).

The world of sports supplements is often thought to be unregulated. However, in the UK and Europe at least, sports nutrition is prone to the same regulations as the food industry(7). That being said, it’s important to read the ingredients to ensure that your 14-year-old isn’t getting extra products that you don’t want them to have like caffeine or excess sugar. Some products can have as much as 23 grams of sugar per scoop(8). If you’re worried about the dangers of protein then you should definitely be worried about how much sugar they’re getting!

Not all protein powders are made the same. Depending on where you live, protein powders and supplements could have potentially harmful substances in or just ingredients that aren’t included in the list. To ensure your 14-year-old is staying safe and is consuming exactly what you think they are then only buy products that are on the informed sport website. They are a quality assurance and supplement certification programme for all sports supplements(9).

Protein powders are a supplement, not a staple!

As young teenagers begin to establish their fitness habits, many may try to drink buckets of protein powder to maximise muscle growth and recovery. It’s easy to get carried away and assume that the more protein you eat the bigger, fitter and leaner you’ll get. Sadly, this is not necessarily the case. Protein is important for healthy growth and tissue repair but it isn’t the be all and end all. It’s far more important to eat real foods that contain not only protein, but the myriad of other nutrients we require for optimal health.

Before you dump a scoop of protein powder into a shaker, you should already have a diet that provides you with everything you need. The supplement is there for the extra 1% if you need it. For example, if you train hard, are struggling to see training results (despite your optimal diet) or are on a restrictive diet. Don’t let the convenience turn you lazy!

The Son Of Man Top 5 protein powders for 14-year-old-boys

1. PHD Synergy All-in-One: For maximum gains

This protein powder from PHD contains 40g of grass-fed whey protein and 15g of carbohydrates, along with 5g of proven creatine to enhance short-term, high intensity exercise. It also includes Vitamin B6 and Riboflavin to reduce tiredness and fatigue, as well as protect against oxidative stress. Vitamin D supports a healthy immune system, while zinc and magnesium aid in metabolism. Additionally, its rich amino acid profile promotes recovery and nutrient replenishment from all angles. Synergy is designed to optimise lean muscle gain and promote optimum recovery.

Order PHD Synergy here: https://amzn.to/3OSQI9l

2. APE Nutrition Grass-Fed Collagen Powder: For evolutionary growth

Collagen is the most abundant protein in the body. It’s the connective tissue in our skin and joints. During puberty the teenage body goes through a huge growth phase. We used to get plenty of collagen from eating the tough sinews and tissues from animals we hunted. Nowadays, the most trendy cuts are lean and tender so we don’t get as much collagen as we should. APE Nutrition’s collagen powder is made with a blend of type 1 and 3 collagen that comes from completely natural, grass-fed and finished cattle. This means that their product is free from any hormones, antibiotics, or chemical exposure.

Order APE Nutrition Grass-Fed Collagen Power here: https://amzn.to/3q5WKJg

3. Bulletproof Collagen Peptides: For glowing teenage skin

Boost your body’s natural collagen production with Bulletproof Collagen Peptides. They use only collagen types I and III in their formula – the most abundant types found in your body. Each serving contains 20g of this essential building block, providing whole-body benefits that you can see and feel.

Order Bulletproof Collagen Peptides here: https://amzn.to/3MRKQeZ

4. PHD 100% Plant Protein Powder: For vegan gains

The perfect protein powder for 14-year-old vegans! Those that follow a vegan diet are much more at risk of not getting enough protein. With 22g of protein per serving, this product is perfect for those seeking lean muscle gains. It’s low carb, low fat, and has less than 100kcals per serving. The protein is rich in all essential amino acids (EAA’s) as well as branched-chain amino acids (BCAAs), making it a high-quality source of protein without the additional carbohydrates. Plus, it’s quickly and efficiently digested by the body, meaning you get top-quality protein fast.

Order PHD 100% Plant Protein Powder here: https://amzn.to/3Wx9x3F

5. USN 100% Premium Whey Protein: For a quick fix

USN’s 100% Premium Whey Protein is designed to support lean muscle growth with a highly effective blend of protein and BCAA’s. Their core whey supplement is crafted for optimal absorption and rapid results, providing 24g of protein per serving to aid in post-workout muscular repair and promote lean muscle growth. With just 131 calories per serving, it’s the perfect choice for satisfying cravings while supporting your protein needs.

Order USN 100% Premium Whey Protein here: https://amzn.to/3IBtVeb

How can a 14-year-old boy increase his protein naturally?

Humans have evolved to eat a diet high in natural animal protein (and fats!). Therefore the first thing a boy should do to increase his protein intake is build his diet around these foods. Choose animals that are naturally-raised and grass-fed to benefit from superior nutrients and reduce inflammation (and it’s six-pack-hiding swelling). Good choices are:

Grass-fed beef
Grass-fed lamb
Pasture-raised eggs (read or article on the benefits of eggs here)
Game (venison etc)
Wild-caught salmon
Shellfish
Pasture-raised pork

For those that follow a meat-free or vegan diet, protein can be found in nuts, vegetables, legumes and whole-grains. Although these sources don’t contain all of the essential amino acids and arent as efficiently digested as the animal sources. If in doubt, eat like a human and maximise your health.

Advice for parents on whether or not their son should take protein powder

As a parent, you have several concerns when it comes to your son’s health. While there are benefits to supplementing with protein powder, it is not necessary for all individuals, and there are potential risks to consider as well.

As a professional- and a father- my advice is to first evaluate your son’s current diet and maximise its effectiveness and also examine his exercise routine to see if protein supplementation is even necessary. It is important to consider your son’s overall lifestyle and goals when determining if protein powder is the right choice for him. And whatever supplement you consider, always do your research to ensure that it’s the healthiest option for him. Check out Informed Sport for the warm and fuzzy.

Summary

In summary, parents should carefully consider several key points before deciding if their son should take protein powder. First and foremost, it’s important to understand that protein supplements are not a magic solution for building muscle or improving athletic performance. Instead, they can be a useful tool in conjunction with a healthy diet and regular exercise routine.

It’s also important to choose a high-quality protein powder that is free from contaminants and allergens and to follow dosage recommendations carefully. Always check out Informed Sport for guidance. Parents should discuss any concerns or questions with a healthcare professional or qualified sports nutritionist if they feel they need to, especially if their son has kidney issues. With thoughtful consideration and proper guidance, protein powder can be a safe and effective supplement for young athletes.

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