Nutrition plays a crucial role during this time, with protein being essential for their development
Adolescence is a period of rapid change and increased nutritional needs. With a Bachelor of Science in Nutrition and as a mother of three – two teenage boys aged 18 and 15, and an 11-year-old daughter – I recognize the importance of proper nutrition. I notice every day that my children are growing taller, their muscles are getting stronger, and their hormones are supporting their development. Nutrition plays a crucial role during this time, with protein being essential for their development. Protein is more than just a buzzword for athletes or bodybuilders. For adolescents, it is a foundational nutrient that supports various bodily functions, including muscle development and hormone production. While carbohydrates and fats are the body’s primary fuel sources, protein acts as the “construction crew” for growth, repair, and maintenance.
Why protein matters for adolescents
Muscle development
Growth spurts demand more protein, as muscles and bones need building blocks to keep up with rapid changes. Protein provides amino acids that help strengthen and develop lean muscle mass.
Tissue repair
Teens often lead active lifestyles filled with sports, dance, or simply the energetic demands of school life. Protein helps repair everyday wear and tear on tissues, reducing recovery time and supporting resilience.
Hormone production
Hormones regulate key bodily functions, from mood to metabolism. Protein contributes to the production of enzymes and hormones that keep growth and development on track.
Energy backup
While not the body’s preferred energy source, protein can step in when carbohydrate stores run low, providing backup fuel during prolonged periods of activity.
The right amount of protein ensures that adolescents feel strong, energized, and ready to meet the demands of their busy lives.
How much protein do adolescents need?
Protein needs vary based on age, sex, and activity level. On average, teens require about 0.8–1.0 g of protein per kg of body weight per day, with athletes needing slightly more. Here’s a simple chart to guide daily intake:
Everyday protein sources
Animal-based: chicken, turkey, fish, lean beef, eggs, yogurt, and cheese
Plant-based: beans, lentils, tofu, tempeh, edamame, nuts, seeds, and quinoa
Balancing both animal and plant proteins not only boosts amino acid variety but also introduces fibre, vitamins, and minerals.
Try my delicious Pumpkin Oat Protein Bars for a quick protein snack. They are tasty and nutritious. [Makes: 12 bars | Prep time: 10 minutes | Bake time: 25 minutes]
- Ingredients
2 cups (200 g) rolled oats
1 cup (120 g) vanilla protein powder (whey or plant-based)
1 tsp pumpkin pie spice (or ½ tsp cinnamon + ¼ tsp nutmeg + ¼ tsp ginger)
½ tsp sea salt
1 tsp baking powder
1 cup (240 g) pumpkin purée (not pumpkin pie filling)
½ cup (120 mL) unsweetened almond milk (or milk of choice)
⅓ cup (80 mL) maple syrup or honey
2 Tbsp (30 g) nut butter (almond, peanut, or cashew)
1 tsp vanilla extract
- Optional
¼ cup (40 g) mini dark chocolate chips or pumpkin seeds (as topping)
2–3 Medjool dates, chopped and folded in
- Directions
- Preheat oven to 350 °F (175 °C). Line an 8 x 8 in (20 x 20 cm) baking dish with parchment paper.
- In a large mixing bowl, stir together oats, protein powder, pumpkin pie spice, salt, and baking powder.
- In another bowl, whisk pumpkin purée, almond milk, maple syrup, nut butter, and vanilla extract until smooth.
- Pour wet mixture into dry ingredients. Stir until evenly combined. Batter should be thick but spreadable.
- Spread mixture into prepared baking dish. Smooth the top with a spatula and sprinkle chocolate chips or pumpkin seeds on top.
- Bake for 22–25 minutes, until edges are golden and the centre is set.
- Cool completely before slicing into 12 bars. Store in an airtight container in the fridge for up to one week, or freeze for up to two months.
Finding creative ways to satisfy the essential protein requirements for adolescents doesn’t have to feel like an uphill battle. Start by discovering the protein sources that your kids genuinely enjoy, and then incorporate these nutritious options into meals they’ll love. By blending taste with nutrition, you can make healthy eating an exciting adventure for your children, ensuring they receive the vital protein they need to support their growth, energy levels, and overall well-being. It’s all about turning mealtime into a delightful experience that nourishes their bodies while satisfying their taste buds.
