Should a 17 year old take protein powder?

November 18, 2025 •

5 min read

According to a C.S. Mott Children's Hospital National Poll, nearly one in four teens uses protein supplements daily or most days. This raises the question: should a 17 year old take protein powder to meet their nutritional goals, and is it a safe and necessary option?

Quick Summary

The necessity of protein powder for a 17-year-old hinges on their diet, activity level, and goals. Most teenagers can get sufficient protein from whole foods alone. Supplements may help high-intensity athletes or those with dietary restrictions, but present risks such as contamination and relying on them over balanced meals.

Key Points

Whole Foods First: For most 17-year-olds, daily protein needs are best met through a balanced diet of whole foods like lean meats, dairy, and legumes, which also provide essential vitamins and minerals.
Supplements Aren't Necessary for Most: While some teens turn to protein powder for muscle growth or performance, most can get sufficient protein from their diet without supplementation.
Know the Risks: Unregulated protein powders can contain heavy metals, added sugars, or contaminants, posing health risks, particularly to a still-developing teenage body.
Consider Specific Needs: Protein powder may be a helpful supplement for certain situations, such as for high-intensity athletes, those with limited appetites, or individuals on restrictive diets (e.g., vegan), but only under professional guidance.
Talk to a Professional: Before adding any supplement, a teenager and their parents should consult a doctor or registered dietitian to assess individual needs and risks.

Understanding Protein Needs for 17-Year-Olds

Protein is crucial for the rapid growth and development that occurs during adolescence, supporting muscle and bone formation, hormone synthesis, and immune function. While the body's need for protein is high during these years, it's often easily met through a well-balanced diet. For teenagers aged 14 to 18, the recommended dietary allowance (RDA) is approximately 0.85 grams of protein per kilogram of body weight, though this can increase slightly for young athletes. For example, a 150-pound (68 kg) teen athlete might need between 59 and 71 grams of protein per day. This amount can be easily obtained from a variety of whole-food sources.

Whole Foods vs. Protein Powder for Teens

Making an informed decision about protein supplementation requires comparing whole foods with protein powder.


Feature	Whole Food Protein	Protein Powder
Nutrient Profile	Provides a complete profile of vitamins, minerals, fiber, and healthy fats in addition to protein.	Primarily provides concentrated protein, often lacking the full spectrum of nutrients found in whole foods.
Satiety & Fullness	More satiating due to fiber and fat content, which helps with appetite control.	Less satiating due to its processed nature, potentially leading to increased hunger later.
Regulation	Regulated by food safety standards and provides known nutritional content.	Generally unregulated by the FDA, with some products found to contain heavy metals, pesticides, or other contaminants.
Absorption Rate	Digested and absorbed more slowly by the body, providing a sustained release of amino acids.	Absorbed more quickly, which can be useful post-workout but less so for general nutrition.
Cost	Often more expensive per gram of protein but offers greater nutritional value.	Can be a cost-effective way to get high-protein content, but at the expense of other nutrients.
Risk of Contaminants	Very low risk when sourcing from reputable providers.	Higher risk of contamination with heavy metals (lead, cadmium, arsenic), BPA, or other substances due to limited regulation.

Potential Benefits and Risks for a 17-Year-Old

While a balanced diet is always the priority, there are specific situations where protein powder could be beneficial for a 17-year-old under medical or nutritional supervision. These include high-intensity athletes with very demanding training schedules, teens with dietary restrictions like vegans, or those who genuinely struggle to meet their protein needs through food due to poor appetite or extreme pickiness. For athletes, quick-absorbing whey protein post-workout can aid in muscle repair and recovery.

However, the risks are significant, particularly for a developing body. One of the main concerns is the potential for unregulated and contaminated products. A 2022 Clean Label Project report found numerous protein powders contained heavy metals like lead, arsenic, and cadmium. Excessive protein intake can also place undue stress on the kidneys and liver, organs responsible for processing and eliminating protein byproducts. Filling up on supplements can displace nutrient-rich whole foods, leading to deficiencies in other essential vitamins, minerals, and fiber. Furthermore, relying on supplements can foster an unhealthy preoccupation with body image and potentially contribute to developing eating disorders.

When to Consider Protein Powder

For most 17-year-olds, a balanced diet is the safest and most effective way to meet protein requirements. However, if circumstances warrant it, protein powder should be considered a supplement, not a replacement. An excellent, nutrient-dense shake can be made using whole foods. Here are some options:

Classic Smoothie: 1 cup milk (dairy or fortified alternative), 1/2 cup Greek yogurt, 1/2 cup berries, and a handful of spinach. This offers carbohydrates, healthy fats, and a significant protein boost without processed powder.
PB & Banana Smoothie: 1 cup milk, 1 tbsp peanut butter, 1 banana, and a sprinkle of chia seeds. This combination provides protein, fiber, and healthy fats for sustained energy.
Cottage Cheese Bowl: 1/2 cup cottage cheese mixed with fruit and nuts. Cottage cheese is an excellent source of slow-digesting casein protein, ideal for an evening snack.

Conclusion: Prioritize Whole Foods, Consult Professionals

For a 17-year-old, the decision to take protein powder should be made with careful consideration and professional guidance. For the vast majority, daily protein needs for growth, muscle development, and overall health can and should be met through a varied, whole-food diet. Whole foods offer a full spectrum of nutrients and fiber that supplements simply cannot replicate, and they come without the risks of potential contaminants found in some unregulated powders. Supplements should only be introduced under the supervision of a doctor or registered dietitian, and only in specific cases, such as intense training or dietary restrictions. Focusing on wholesome, balanced nutrition is the best path for healthy adolescent development.

Note: This article is for informational purposes only and is not medical advice. Consult a healthcare professional before starting any new supplement regimen.

How to Build a Healthy High-Protein Diet from Food

Include protein in every meal: Ensure each meal has a protein source like chicken, eggs, beans, or dairy to spread intake throughout the day.
Choose lean protein sources: Opt for lean meats, fish, poultry, beans, lentils, and low-fat dairy.
Snack smart: Reach for high-protein snacks like Greek yogurt, hard-boiled eggs, or nuts instead of empty-calorie options.
Don't forget carbohydrates: Combine protein with complex carbs (like whole-grain bread or pasta) for fuel and recovery.
Drink milk: Chocolate milk has been called a "close to perfect" post-exercise recovery drink due to its carb-to-protein ratio.
Read labels carefully: If considering any fortified products, check for added sugars, caffeine, and artificial ingredients.
Listen to your body: Pay attention to how different foods affect your energy and digestive health.

A Sample High-Protein, Whole-Food Day for a Teen

Breakfast: Scrambled eggs with a side of whole-grain toast.
Lunch: Chicken salad wrap on whole-wheat tortilla with hummus.
Afternoon Snack: Greek yogurt with berries and a sprinkle of nuts.
Dinner: Lean beef or bean chili with rice.
Dessert/Recovery: A glass of milk or a homemade smoothie with dairy and fruit.

Why Whole Foods are Superior for Growth

Nutrient Density: Real foods offer vitamins (A, D, B12), minerals (iron, calcium), and fiber critical for development.
Sustained Energy: The combination of macros in whole foods provides longer-lasting energy than a quick-digesting powder.
Safety: Whole foods have a very low risk of undisclosed contaminants found in some unregulated supplements.

Disclaimer: A doctor's consultation is essential, particularly for teenagers involved in high-intensity sports or those with specific health conditions. Professional guidance ensures a safe and effective dietary plan during a critical growth phase. For trusted and tested supplements, look for third-party certifications like NSF or Clean Label Project.

Frequently Asked Questions

Generally, protein powder is not unsafe for a healthy teenager in moderation. However, it is a supplement and not a necessity. Concerns exist regarding potential contaminants, excessive protein intake, and displacing more nutritious whole foods, making professional consultation highly recommended.

A 17-year-old needs approximately 0.85 grams of protein per kilogram of body weight per day. A moderately active teenager can often meet this requirement through a balanced diet alone. High-intensity athletes may require slightly more, but typically not enough to warrant supplementation.

Excessive protein intake can place a strain on the kidneys and liver, organs responsible for processing protein byproducts. For a healthy teenager, moderate intake is not harmful, but those with existing kidney issues should avoid excessive protein. Relying heavily on supplements can be a risk.

Excellent whole-food protein sources include lean meats, fish, eggs, dairy products (like milk, yogurt, and cheese), legumes, nuts, and seeds. These foods offer a complete spectrum of nutrients crucial for growth that supplements lack.

No, protein powder is not recommended as a primary tool for weight loss in teenagers, as it can displace other essential nutrients. A balanced diet and consistent physical activity are the healthiest approaches. Focusing on whole foods is key for fostering healthy body image and eating habits.

If a teenager decides to use protein powder, they should look for products with third-party certifications like NSF or Clean Label Project to ensure quality and test for contaminants. Opt for minimal ingredients and avoid those with excessive added sugars or artificial sweeteners.

Yes, a vegetarian or vegan 17-year-old might find protein powder helpful if they struggle to meet their protein needs through plant-based foods. However, this should be done in consultation with a dietitian to ensure they are getting a complete amino acid profile and other essential nutrients.