Written by Nutritionist, Tamara Walker. Email a Nutritionist today via the educational support page. 

Protein has become one of the most talked-about nutrients in sport. From protein shakes and bars to high-protein snacks, many young athletes are encouraged to consume more protein to support performance and recovery. But are youth athletes actually getting too much protein? And how much do they really need?

The reality is that while protein plays an important role in growth, recovery, and athletic development, many athletes and parents focus so heavily on protein that they overlook other key aspects of nutrition. Understanding what protein does and how much is actually needed can help young athletes fuel their bodies effectively without falling for common nutrition myths.

1. Why Protein Matters

Protein is an essential nutrient that provides the building blocks needed for growth, repair, and maintenance of body tissues [1].

For young athletes, protein helps to:

• Repair and rebuild muscles after training and competition.

• Support healthy growth and development.

• Maintain immune function.

• Produce hormones and enzymes necessary for normal body function [1,2].

Unlike adults, children and adolescents are still growing while also adapting to training. This means their nutrition must support both athletic performance and normal development [3].

2. How Much Protein Do Young Athletes Need?

Many parents are surprised to learn that most young athletes can meet their protein needs through regular meals and snacks.

The Recommended Dietary Allowance (RDA) for healthy children and adolescents is [4]:

However, athletes involved in regular training often require slightly higher intakes. Current evidence suggests that most youth athletes benefit from approximately 1.2–1.7 grams (g) of protein per kilogram (kg) of body weight per day.[2]

For example:

• A 40kg athlete may require 48–68 g per day.

• A 60kg athlete may require 72–102 g per day.

• A 75kg athlete may require 90–128 g per day.

While these amounts may sound high, they can usually be achieved through normal eating patterns without the need for supplements.

3. Best Protein Sources

Whole foods should form the foundation of a young athlete’s nutrition plan.

Animal-Based Protein Sources

• Chicken and turkey

• Lean beef and pork

• Fish and seafood

• Eggs

• Milk

• Greek yogurt

• Cheese

Plant-Based Protein Sources

• Beans and lentils

• Tofu and tempeh

• Edamame

• Nuts and nut butters

• Seeds

• Quinoa

These foods provide not only protein but also important nutrients such as calcium, iron, zinc, vitamin D, fibre, and healthy fats that support growth and performance [5].

4. Does Protein Timing Matter?

Protein timing can be helpful, but it is less important than meeting total daily requirements. Research suggests that distributing protein evenly throughout the day (every 3-4 hours) supports muscle recovery and adaptation more effectively than consuming most protein at one meal [6].

Young athletes should aim to include protein at:

• Breakfast

• Lunch

• Dinner

• Recovery snacks

Following exercise, pairing protein with carbohydrates may help support recovery and replenish energy stores [6].

Examples include:

• Chocolate milk

• Greek yogurt and fruit

• Turkey sandwich

• Smoothie made with milk and fruit

• Cottage cheese with berries

5. Do Young Athletes Need Protein Powders?

In most cases, the answer is no.

The majority of youth athletes can easily meet their protein needs through food [3]. While protein powders may be convenient, they offer no special advantage over whole-food protein sources when total protein needs are already being met.

Parents should also be aware that supplements are not regulated to the same standard as foods and may contain ingredients that are inappropriate for young athletes [5]. Always look for the Informed Sport Logo to check the product has been batch tested for banned substances. Before using any supplement, athletes should consult a registered sports dietitian or healthcare professional.

6. Sample Day of Protein Intake

For a 60kg adolescent athlete aiming for approximately 90–100 g of protein:

Total: Approximately 98g protein

This amount would meet the needs of many adolescent athletes engaged in regular training.

7. Common Mistakes to Avoid

Focusing Only on Protein

Protein is important, but athletes also need adequate carbohydrates for energy and healthy fats for growth and development.

Skipping Breakfast

Missing breakfast can make it difficult to meet daily energy and nutrient requirements.

Relying on Supplements

Protein powders should not replace balanced meals and snacks.

Not Eating Enough Overall

Low energy intake can impair recovery, growth, and performance regardless of protein intake [7].

Saving All Protein for Dinner

Spreading protein intake across the day is more effective than consuming most of it in a single meal [6].

Takeaway Message

Protein is an important nutrient for young athletes, but more is not always better. Most youth athletes can meet their protein requirements through a balanced diet that includes a variety of whole foods.

Rather than focusing solely on protein shakes and supplements, athletes and parents should prioritise overall nutrition, regular meals, adequate energy intake, and recovery habits. These strategies provide the foundation for both athletic performance and healthy growth.

Quick Checklist for Parents and Athletes

✓ Include a protein source at every meal.

✓ Eat breakfast daily.

✓ Choose whole-food protein sources whenever possible.

✓ Have a recovery snack after training.

✓ Spread protein intake throughout the day.

✓ Don't forget carbohydrates and healthy fats.

✓ Avoid relying on protein powders as a primary source of nutrition.

✓ Ensure total calorie intake supports growth, health, and performance.

This article was written by Nutritionist Tam. Youth Sport Nutrition offers 1-2-1 sessions specifically for young athletes and their families, including a free initial consultation call. You can book a 1-2-1 today.

Disclaimer: This article is intended to provide general information about nutrition for youth athletes and is not meant to replace professional dietary advice or individual nutritional counselling. Every child's nutritional needs can vary due to factors such as age, size, physical activity level, and medical conditions. We strongly recommend consulting with a registered dietitian or a healthcare provider before making changes to your child's diet, such as adding food powders. YSN and the author of this article do not take responsibility for any possible consequences from any treatment, procedure, dietary modification, action, or application of medication which results from reading or following the information contained in this article.

References

[1] Desbrow B, McCormack J, Burke LM, et al. Sports Dietitians Australia Position Statement: Sports Nutrition for the Adolescent Athlete. Int J Sport Nutr Exerc Metab. 2014;24(5):570–584.

[2] Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr. 2017;14:20.

[3] Smith JW, Holmes ME, McAllister MJ. Nutritional Considerations for Performance in Young Athletes. J Sports Med. 2015;2015:734649.

[4] National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Macronutrients. Washington, DC: National Academies Press.

[5] Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501–528.

[6] Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. J Int Soc Sports Nutr. 2017;14:33.

[7] Mountjoy M, Sundgot-Borgen J, Burke L, et al. IOC Consensus Statement on Relative Energy Deficiency in Sport (REDs): 2023 Update. Br J Sports Med. 2023;57(17):1073–1098.