I’m constantly surprised by the pressure teenage boys are facing these days. It seems like the ideal body image has shifted from a toned physique to something more… extreme. While we hear a lot about the unrealistic beauty standards placed on young women, the bar for our sons is also getting higher.
Take, for instance, the moms struggling to figure out how much protein their gym-loving teenagers need. One mother, grappling with this very question, told me: ” “I’m having trouble figuring out how much protein to give to my teenage son, who goes to the gym five days a week. For lunch, I usually give him two small chicken breasts and some grated cheese divided between two wholemeal tortilla wraps. He has protein again at dinner time — either chicken or beef.”
Her son, she said, feels it’s not enough protein to build muscle.
It’s reminiscent of the “six-pack” obsession we saw in the past, but now the goal seems to be an “eight-pack”—a level of muscularity that’s practically unattainable for most. It’s easy to see why teens are anxious about keeping up.
The truth is, while protein is crucial for growth and developing that coveted muscle mass, it’s not just about shoveling in the poultry and red meat.
During puberty, the hormone testosterone, coupled with adequate protein intake, sufficient carbohydrates, and regular
resistance training, helps guys build muscle. But “adequate” protein intake doesn’t mean a giant protein shake every meal. In fact, research suggests it’s best to consume smaller amounts more frequently throughout the day.
As registered dietician explained: “The body cannot utilize large amounts of protein in one sitting to build muscle. Instead, when we eat smaller portions of protein at multiple meals and snacks throughout the day, the body can utilize most of the protein for growth. This small detail can make a big difference.”
So how much protein is enough? Studies suggest teenage athletes, who are typically more active than the average teen, need 1.35 – 1.6 grams of protein per kilogram of body weight.
For example, a 143-pound teenager playing sports would need between 90 and 100 grams of protein a day. Instead of trying to cram that amount into two meals, it’s better to spread it out to include breakfast, lunch, dinner, and perhaps a protein-rich snack after a workout.
Worried about sprucing up your son’s protein arsenal? Think beyond the usual grilled chicken. Eggs, high-protein milk, nuts, nut butter, and yogurt are great protein boosters for breakfast and snacks.
“Milk has been demonstrated to be beneficial for muscle building after exercise,” added the dietician. “An easy addition to your son’s day would be to add a small carton of chocolate milk after his gym session. It provides the nutrients (carbohydrate and protein) to build muscle and has the bonus of being a great calcium source.”
Remember, if you’re ever unsure about your son’s dietary needs, reaching out to your family doctor or a registered dietician is always a good idea.
