Kids eat right.

How Teen Athletes Can Build Muscle with Protein

By Jill Castle, MS, RDN
Baseball player - How Teen Athletes Can Build Muscle 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 including human growth hormone and testosterone, and a healthy dose of exercise.

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 diet 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 this 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 spare it to build muscles and repair them when needed.

How Much Protein Is Enough?

Young athletes need slightly more protein than kids who aren't athletes. Protein needs are based on age, sex, body weight and stage of development, with teens needing about 0.45 to 0.6 grams of protein for every pound of body weight. This is different from non-athletes, who need about 0.3 to 0.4 grams of protein per pound of body weight.

However, most athletes are able to meet their protein requirements and then some. In fact, studies show that young athletes eat two to three times the Recommended Dietary Allowance for protein! Contrary to popular belief, adding even more protein than the additional amount recommended for athletes does not build additional muscle.

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 total protein for the day is divided relatively evenly among three meals and a snack.

The Best Protein Sources

Many foods contain protein, but high-quality protein comes from beef, poultry, fish, eggs, milk and dairy products, soy and soy products.

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

Food Serving Size Grams of Protein
Chicken breast, cooked 4 ounces 33
Fish, salmon, cooked 4 ounces 29
Ground beef, cooked 4 ounces 26
Greek yogurt 1 cup 18 to 22
Yogurt 1 cup 12 to 14
Tofu, firm frac12; cup 11
Milk 1 cup 8
Beans frac12; cup 7 to 9
Nut butters 2 tablespoons 7 to 8
Cheese 1 ounce 7
Nuts 1 ounce 6
Egg 1 large 6
Quinoa, cooked ½ cup 4

Beware of Protein Supplements

Some athletes wonder about using a protein supplement such as protein powder or a high-protein drink. Overall, this isn't necessary and even might be dangerous. Using protein supplements can lead to excessive protein intake, taxing the kidneys and promoting dehydration. Plus, the risk for contamination with steroids, hormones or other unwanted ingredients is real, as the regulation of dietary supplements is largely left to manufacturers.

The good news? You can meet your protein needs with food alone! Just be sure to eat a protein food, like the ones above, at each meal.