10 Best Protein Powders For Teens In 2024, Nutritionist-Reviewed
The right building blocks for your teen to stay on the path of healthy and consistent growth.
Reviewed by Jenni Hackworth, RTY200Jenni HackworthRTY200Specialty: Women’s Health and Fitness
Jenni Hackworth is a mom and a yoga trainer, who began giving yoga training in 1998 but took a break to raise her children full-time. Once she restarted the classes through ISSA after the break, she got certified as a personal trainer, transformation specialist, and nutritionist/sports nutritionist.
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If your teen is showing interest in muscle building and workouts, you may want to support them with a protein powders mix. The best protein powders for teens help build muscles by meeting their daily protein intake. Remember that the required protein for your teen can be obtained from a balanced diet and these powders come in handy if there’s a protein deficiency. However, it’s good to choose the right protein powder in consultation with a healthcare provider or nutritionist, who will assess your teen’s personal needs before recommending one. Meanwhile, I have consulted Jenni Hackworth, a certified yoga trainer and nutritionist, to gain insights into different types of protein powders to come up with the best list possible and a detailed buying guide.
If you like your protein supplement to have a good taste and texture, the JYM Supplement protein powder has to be your pick. Consumable with water, milk, and almond milk, this versatile grain-free protein powder is a combination of 50% casein, 40% whey, and 10% egg protein. This casein protein powder for teens promotes natural strength, enhances endurance and recovery, and boosts energy.
Pros
Supports lean muscle growth
Can be used before and after workouts
Enhances muscle protein synthesis
Gluten-free protein powder for teens
Cons
Does not include a scooper
May take a lot of time to mix with the choice of liquid
Review:
According to a reviewer,”JYM’s Science Protein Powder is truly impressive. Being lactose intolerant, I’ve found no issues with this powder. While the macros are good, the taste is exceptional—especially the peanut butter cup flavor. What I found a bit off is the actual marshmallow pieces in it. Apart from that, it’s become my top choice for taste without any side effects.”
The soy protein powder for teens from Optimum Nutrition is a good option for maintaining and increasing lean muscle mass. In addition, the product is banned substance-tested, making it a high-quality protein supplement. You can mix the powder easily to get the goodness of branched chain amino acids (BCAAs).
Item Weight: 32.06 Ounces | Product Dimensions: 6 x 5 x 4 inches
This popular protein powder helps in muscle mass growth. It is entirely plant-based and offers 21g of protein per serving with a low-calorie count. Check out the video from this reviewer to learn more about this non-dairy protein powder for teens.
Also Recommended By: The PlantFusion Complete Plant Based Protein Powder has also made it to the list by Health Canal.[1]7 Best Protein Powder For Teens 2024: Top Brands For Adolescent. Health Canal. https://www.healthcanal.com/life-style-fitness/best-protein-powder-teens
Item Weight: 1 Pounds | Product Dimensions: 5 x 5 x 7 inches
Pros
No added sugar
Suitable for sensitive stomachs
Apt for those prone to milk and animal-based protein allergies
Adheres to US FDA guidelines
Kosher certified
Third-party tested for safety and purity
Cons
May have a stevia aftertaste
May not have proper consistency
Review:
A user writes,”Optimum Nutrition Whey Protein truly exceeded my expectations. With a high protein content and a variety of flavors, it’s perfect for my fitness journey. The results speak for themselves—improved recovery and muscle tone. Although the Vanilla flavor wasn’t to my liking, the other flavors and effectiveness make it a standout choice.”
Quick fact
A recent study showed that pea protein supplements provide similar results as their whey counterparts during HIIT workouts (5).
The popular protein powder by BSN does not contain any soy protein. Loaded with amino acids, it aids in muscle recovery in your teen. Watch this video to know about the tester’s experience and learn more about this protein supplement for teens.
Item Weight: 5 Pounds | Product Dimensions: 7.75 x 7.75 x 11 inches
Pros
Rich in fiber
Promotes muscle protein synthesis
Available in multiple flavors and sizes
Easy to blend
Cons
May not be dairy-free
May have artificial flavors
Review:
One of the users says, “BSN Syntha-6 Protein Powder has become a delightful part of my routine. Whether blended into my daily protein shakes or mixed with water, its taste and effectiveness are remarkable. It’s just a little pricey for me. Otherwise, it’s been a great choice for my active lifestyle.”
Amino acids are a crucial component of protein powders, and this chocolate-flavored protein powder for teens helps ensure you consume enough amino acids. It offers two grams of sugar and 25 grams of protein per serving. This 100% whey protein powder for teens supports lean muscle growth. Use the versatile protein supplement as a pre- or post-workout drink, or take it between meals.
Item Weight: 1.75 Pounds | Product Dimensions: 6 x 6 x 7.74 inches
Pros
Enhances vitality and strength
Low-sugar formula
Fast-acting
Contains no soy protein
Gluten-free
Cons
May not dissolve easily
May have a lingering aftertaste
Review:
A reviewer mentions, “I’m quite pleased with Pure Protein Powder, as it effectively supports my protein needs. Blending it into protein shakes offers a satisfying consistency, curbing my appetite and aiding muscle recovery. It tastes really bland though. Other than that, it’s a reliable choice for my daily routine.”
Caution
Since the Academy of Nutrition and Dietetics doesn’t consider protein supplements mandatory for teens below 18, it’s always better to consult a pediatrician before giving your child these supplements (6).
The powder has been manufactured at an FDA-approved facility and has undergone third-party testing. Have a look at this testing video to understand how this protein powder works.
Item Weight: 5 Pounds
Pros
Non-GMO product does not contain any gluten
Contains 30g of protein per serving
Does not contain added sugars
Blendable with other beverages
Cons
May be slightly lumpy
Flavor might be a bit intense for some
Review:
According to a tester, “Nutricost Whey Protein Powder offers impressive protein content, and I’m fond of the unexpected cookie pieces in it. While the consistency is slightly more liquid, which tends to foam up during blending, its benefits make up for it.”
The whey protein powder from GNC helps support your teen’s muscle recovery and growth. It is rich in ultra-microfiltered whey protein and has low carb content.
Product Dimensions: 1 x 1 x 1 inches | Weight: 1.86 Pounds
This tried-and-tested protein powder from Garden of Life is formulated with plant-based ingredients including spinach, kale, broccoli, and alfalfa grass. The plant-based protein powder for teens is kosher-friendly.
Item Weight: 19.4 Ounces | Product Dimensions: 4.8 x 4.8 x 8 inches
Pros
Gluten, soy, and dairy-free
Helps repair and build healthy muscles and contributes to healthy digestion
Contains CFU probiotics and non-GMO enzymes for easy digestion
The protein powder from MusclePharm can be combined with other supplements, and is tested for banned substances. This vanilla protein powder for teens helps increase physical performance and improves muscle recovery and muscle strength.
Item Weight: 4 Pounds | Product Dimensions: 8 x 8 x 11.25 inches
Pros
Contains a blend of five specific proteins
Gluten-free
Includes BCAAs to support muscle recovery
Good option for athletes
Cons
May require more effort while mixing
May be slightly frothy
Quick tip
As per a study, coupling resistance exercise with whey protein supplement consumption in the evening post-workout and the following morning before breakfast can enhance muscle recovery (7).
*The prices provided in this article are based on the latest available information. However, they may vary due to changes in pricing by the seller and/or promotional offers.
A protein powder with low-fat content, can provide up to 50% daily protein allowance for the teen with 25 grams of protein per serving. If you are looking to satiate chocolate cravings and meet protein requirements simultaneously, then this flavored protein powder for teens can be a good option.
Product Dimensions: 0.39 x 0.39 x 0.39 inches | Weight: 3.53 Ounces
Pros
Less fat and sugar content
Easy to digest
Available in 12 flavors
Gluten- and lactose-free
Cons
May be sweeter than expected
May be slightly foamy
How To Choose The Right Protein Powder For Teens?
Consider the following factors when choosing a protein powder for teens.
Biological value: This value is determined by how easy it is for the body to absorb the protein. The higher the value, the better it is for muscle growth. Look for proteins such as whey and whey isolates, which tend to have a higher biological value.
Less or no sugar: If you’re trying to lose weight instead of build mass, opt for protein shakes and powders that don’t contain artificial sweeteners, dextrins and branched-chain amino acids, as they can contribute to weight gain.
Vegetarian or vegan: You will find many non-milk-based protein powders out there today for all vegetarian and vegan drinkers. Vegan protein powders for teens are made of plant-based sources of proteins such as soy or peas. Ensure that the powders adhere to purity and are a true vegan product.
, Nutritionist, Sports Nutritionist, CPT, RYT200, a Colorado-based fitness expert says, “Always check with your teen’s physician before starting any supplement. You and your teen should discuss with the doctor what they’re hoping to gain by adding a protein powder to their diet. Together you can decide which supplement is best for the gains you want to see.”
Frequently Asked Questions
1. Is the timing of protein intake important?
Yes, protein should be consumed in small amounts throughout the day. If your teen is an athlete, ensure they consume it within 30 minutes of any strenuous physical activity. They can also consume it in the form of protein shakes. You can also prepare pre- and post-exercise snacks to ensure they get enough protein (1).
2. Who might benefit from protein supplements?
Teenagers who are underweight or have some medical condition may require protein supplements. Similarly, a teenager who is a vegan or vegetarian also needs a protein supplement to maintain the amount of protein needed for their body. However, they must consume the supplements only after consulting a healthcare professional (1).
3. Can I give protein drinks to my teen when they are ill?
One should consult a physician before taking any protein supplement. Your child’s pediatric nutritionist may recommend consuming protein drinks or taking protein supplements to speed up recovery in some cases. However, they are not meal replacements.
4. How much protein does a teenager need?
On average, boys need 52 grams, and girls need 46 grams of protein daily (3). However, the requirements may vary based on a child’s height, body weight, and the activities they take part in.
5. Can protein powder make my child taller?
Protein powders are just supplements. They boost energy and keep you active. Sometimes these powders act as the extra protein required for their growth when the protein from food intake is insufficient. When taken with other micronutrient supplements, these powders may influence a child’s height, but one shouldn’t expect drastic results (4).
The Bottom Line
It’s challenging for caregivers to ensure their growing teen gets the required amounts of protein and nutrition to become healthy, thriving adults. But thanks to the best protein powders for teens, such as The Optimum Nutrition 100% Whey Protein for enhancing recovery and endurance, the Pure Protein Powder for lean muscle synthesis, and many others on the list, they can confidently meet the protein requirements of their child. Studies show that children have improved muscle development, brain capacity, and weight management with the right amount of protein intake. But before choosing the ideal one, ensure the flavor is palatable for the child, the powder is free from artificial sweeteners, and it has no side effects.
Infographic: Things To Consider When Buying A Protein Powder For Teens
Protein can be obtained from various sources, such as meat, plants, and poultry. However, protein powder can be a convenient and easy way for teenagers to increase their protein intake. So, if you’re considering buying one for your teen, check out this infographic for factors to consider before buying.
Illustration: Momjunction Design Team
References
MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
Vibha Navarathna, the author of this article, has created this list of the best protein powders for teenagers after scouring hundreds of websites and user reviews. Keeping in mind your child’s safety, these products are shortlisted after in-depth research and product comparisons. Vibha has included those products that are formulated with high-quality protein and other ingredients. She also included a buying guide for your convenience. You can find the necessary information about these products here and choose one that would meet your teenager’s needs.
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Jenni Hackworth is a mom and a yoga trainer, who began giving yoga training in 1998 but took a break to raise her children full-time. Once she restarted the classes through ISSA after the break, she got certified as a personal trainer, transformation specialist, and nutritionist/sports nutritionist.
Lidiya holds a graduation degree in technology from the GITAM University and has over three years of experience in content writing. She uses her writing and strong research skills to bring out the most useful content to her readers.
Wedetso Chirhah holds a masters degree in English Literature from Mangalore University and has over 13 years of experience in content. He has written content for more than 15 B2B websites and edited school books before joining MomJunction as an editor.
Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.
Quick fact
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