Are Protein Shakes Beneficial or Harmful for Young People?

ISLAMABAD (Daily Qudrat): Protein-based products are sold as a way to build muscle and lose weight, and they are very popular among young people. These products are also claimed to help children’s healthy growth. Is this claim correct? And how much protein is needed daily for health?

Protein powder can be mixed into a drink and consumed, or eaten in the form of a snack bar. Puddings and certain types of bread are also sold as sources of protein.

In addition, protein-rich products such as Kindershake and Teen Balance have been prepared especially to attract young people, and apparently this strategy is also succeeding.

The German Nutrition Society advises that athletes should improve their regular diet to meet their nutritional needs. There is no scientific evidence in favour of the claim that our body necessarily needs special protein-rich dietary supplements during physical exertion.

According to a survey of about one thousand parents conducted by the University of Michigan in 2024, about half of the parents said that their children aged 13 to 17 had used protein-based products during the past year.

The survey found that boys use these products more than girls, especially to improve performance in sports or build muscle. In contrast, girls use them to balance their diet and lose weight.

**1. Why is protein essential for the body?**

Protein is of fundamental importance for our body’s metabolism and growth. Along with playing an important role in building and repairing muscles, skin and body organ tissues, it is also the basis for the formation of enzymes that regulate chemical processes in the body. It also helps in making antibodies essential for the immune system.

According to the German Nutrition Society, healthy adults should consume 0.8 grams of protein daily for every kilogram of their body weight. To meet this need, eating a bowl of almond milk and barley porridge at breakfast, baked potatoes and yogurt or cheese at midday, and two slices of whole grain bread with peanut butter at night can also fulfil the protein requirement.

Since young people have yet to go through the stages of growth, they need relatively more protein. The recommended amount for them is 0.9 grams per kilogram of body weight. People over 65 years of age and children aged one to four also need relatively more protein.

Older people often consume less protein than needed, one reason for which is a decrease in appetite. In contrast, a study conducted in Germany during 2015 to 2017 showed that the amount of protein in children’s and young people’s diets there is often more than needed.

**2. Can excess protein be dangerous?**

According to the German Nutrition Society, consuming more protein than needed over a long period can prove harmful. According to various research, children who consume excess protein, especially animal protein, often have an increased likelihood of obesity, and puberty may also begin relatively early in some children. Most importantly, excess protein can damage the kidneys.

People who engage in a lot of physical activity generally need more protein. According to the German Nutrition Society, protein can help maintain or increase muscle mass and strength. It is also helpful in the recovery process after physical exertion. Athletes should consume 1.2 to 2 grams of protein daily for every kilogram of body weight.

**3. Is animal protein better than plant protein?**

Overall, the amount of essential amino acids in plant protein is generally somewhat lower compared to animal protein. These amino acids are called essential because the human body cannot produce them itself but must obtain them through food. However, whole grains, pulses and nuts are also good sources of protein.

**4. Why are protein products criticised?**

Protein powders and bars often contain vitamins and minerals along with artificial sweeteners, sugar, various additives and flavouring agents, which are not always beneficial for health. Especially for adolescents, using protein powder can result in an unpleasant skin-related side effect (acne).

Protein powders generally consist of protein derived from milk. However, the relationship between milk-derived protein products and acne has not been conclusively confirmed.

Experts are also cautious about the use of protein shakes due to the concern that young people might reduce their regular meals because of them. If this happens, they may receive less fibre, essential nutrients, vitamins, minerals and healthy fats.

Note: This article has been published for readers’ information. In health-related matters, follow your physician’s advice.