Protein is essential for growth, muscle development and overall body function.
Protein is a crucial nutrient during adolescence, especially for teen girls whose bodies are undergoing significant changes. Whether your daughter is an athlete, a busy student or simply navigating the normal growth and hormonal shifts of adolescence, understanding protein needs and where to get it can significantly impact her overall health.
“Teen girls should aim to get roughly 0.5 grams of protein per pound of body weight,” said Akron Children’s Registered Dietitian Abbey Granger, who specializes in sports nutrition. “This is generally the baseline for most teens.”
Once girls reach puberty, their protein needs may slightly decrease as their height has mostly stabilized. However, for active teen girls, particularly athletes, protein requirements increase based on the type of sport they play.
Best sources of protein
“Lean meats are a great source of protein, but they’re not always the easiest or most convenient option for a busy teen,” Abbey said. “Foods like cheese, hard-boiled eggs, turkey or chicken lunch meat slices and even high-quality jerky can provide quick, grab-and-go protein.”
Abbey Granger
Protein sources for vegetarians or vegans
Protein is made up of amino acids, and our bodies need 20 of them. While 11 of these can be produced by the body, the remaining 9 must come from our diet. Most animal-based proteins are considered “complete,” meaning they contain all 9 essential amino acids. However, plant-based proteins – such as legumes, nuts, seeds, and whole grains – are often considered “incomplete,” meaning they lack one or more essential amino acids.
“For vegetarian or vegan teens, the key is combining different plant-based proteins at meals to ensure all the amino acids are covered,” Abbey explained. “For example, oatmeal (whole grain) with chia seeds (seeds) and peanut butter (legumes) can provide a well-rounded amino acid profile.”
Teens who follow a vegetarian or vegan diet should also ensure they include whole soy sources like tofu, tempeh or edamame, which are complete proteins on their own.
Teens shouldn’t rely on protein powders, bars or shakes as their primary source of protein.
Use protein supplements with caution
While it’s important to get enough protein, Abbey warns against consuming too much, especially through supplements.
“Teens shouldn’t rely on protein powders, bars or shakes as their primary source of protein,” she said. “These supplements aren’t regulated by the Food and Drug Administration, and there’s always the possibility of contamination or incorrect labeling.”
If your daughter does decide to use protein supplements, Abbey suggests looking for products that are third-party tested for quality and purity.
“Make sure your daughter gets advice from a registered dietitian or other health care professional,” she said. “While protein supplements can help meet her needs, they shouldn’t be her only source of protein. Whole foods should always be the first choice for nutrition.”
How protein affects health
In addition to its role in growth and development, protein can also impact energy levels and mental focus.
“Protein helps stabilize blood sugar levels, which helps manage appetite,” Abbey explained. “Without enough protein, teens may feel more irritable or ‘hangry’ – and muscles, tendons and enzymes could start breaking down.
“It’s important to take a balanced approach to nutrition,” she added. “Don’t just focus on protein; make sure your daughter’s diet is varied and filled with whole foods to support her overall health.”
Does your teen daughter need help fueling her body for sports, or does she need medical nutrition therapy? If so, talk to her pediatrician about a referral to Akron Children’s Nutrition Services.
