How Teen Athletes Can Build Muscles with Protein

Eating protein doesn't equal big muscles. Instead, muscle growth is a complex process that relies on adequate consumption of protein and calories, hormones the body produces, including human growth hormone and testosterone, and a healthy dose of physical activity.

Here are a few facts and tips to keep in mind before you amp up your protein in search of a new physique.

Work Builds Muscle

Although eating protein doesn't build muscle on its own, the presence of protein in an athlete's eating pattern is important. Believe it or not, when you exercise, such as lifting weights or running, some of your muscle cells break down. Protein from food helps repair the damage from exercising and builds up more muscle, making them stronger.

Strike a Balance

While protein is important for building new muscles, eating the right amount of protein is key. Consuming more protein than your body needs may translate to excess calories that must be stored, usually in the form of fat. Too little protein consumption means your body has to supply it itself, which can result in muscle breakdown and loss. When you eat a balanced diet that includes enough calories and carbohydrates, your body won't use protein as a calorie source — it will use it to build and repair muscles when needed.

How Much Protein Is Enough?

Young athletes need slightly more protein than their peers who aren't athletes. Protein needs are based on age, sex, body weight and stage of development, with teens needing between 10 to 30% of their daily calories from protein. Although an individual’s exact needs will vary, the Recommended Dietary Allowance (RDA) provides a good reference for how much of a certain nutrient a healthy individual needs in a day. The RDA for protein is 46 grams for teenage girls and 52 grams for teenage boys per day.

Although athletes may have higher protein needs than their peers, contrary to popular belief, consuming large amounts of protein does not build additional muscle. One strategy that may provide an advantage, though, focuses on timing. Studies now show that it is not just the total protein intake for the day that counts for athletes. The body can best build and maintain muscles when protein is divided relatively evenly throughout the day. To do this, include a source of protein at each meal and snack.

The Best Protein Sources

Many foods contain protein, but high-quality protein comes from specific animal and plant-based sources, such as beef, poultry, fish, eggs, milk and dairy products, soy and soy products. Including a variety of plant-based sources of protein, such as beans, nuts, and seeds throughout the day can also help to meet protein requirements.

How much protein does your favorite food provide? Follow this chart to find out:

Prioritize Food Over Supplements

Some athletes wonder about using a protein supplement such as protein powder or a high-protein drink. For most teen athletes, this isn't necessary. Protein needs can be met by including a serving of protein (like the ones above) at each meal and snack. For those who aren’t able to consume enough protein or calories throughout the day, a supplement may be able to help bridge the gap – but use caution. Look for supplements that have been tested by third-party agencies as there is a risk for contamination with steroids, hormones or other unwanted ingredients. And, consider meeting with a registered dietitian nutritionist who specializes in sports nutrition for more information about your individual nutrition needs.