Protein:
A Guide for Teens
What should I know about protein?
Your body needs protein for nearly everything it does. Protein is needed to build and repair our muscles, to make our hair and skin, to fight against infections and to carry oxygen in our blood. Proteins are made up of building blocks called amino acids. There are about twenty different amino acids, and your body can actually make some of them. There are nine amino acids, however, that your body can't make. These are called essential amino acids and the only way to get them is through the food you eat. It is important to eat a variety of protein foods every day to make sure your body gets all of the essential amino acids.
What foods are high in protein?
Meat, fish, turkey, chicken, eggs, milk, cheese, yogurt, and soy are good sources of protein that have all nine essential amino acids. Plant foods such as legumes (beans and peas), nuts, peanut butter, and seeds are also good sources of protein but may be missing some of the essential amino acids. If you are a vegetarian, it's important to eat a variety of legumes, nuts, seeds, grains, and vegetables every day in order to get all of the essential amino acids.
How much protein do I need each day?
The amount of protein that you need depends on your age, gender, body size, and how active you are. Most teens need between 40 and 50 grams each day. Look below to figure out about how much protein you need.
If you are 11-13 years old: Multiply your weight in pounds by 0.455; this gives you about how many grams of protein you need each day. For example, a 12 year-old who weighs 100 lbs would need about 45.5 grams of protein (100 lbs x 0.455 = 45.5).
If you are 15-18 years old: Multiply your weight in pounds by 0.36 to estimate how many grams of protein you need each day. For example, a 16 year-old female who weighs 120 lbs would need about 47 grams of protein (120 lbs x 0.39 = 47).
Keep in mind that this is just an estimate and that certain people, such as athletes, may need slightly more protein. Now that you know about how much protein you should eat every day, it is helpful to know how much protein is in the foods you eat!
Listed below is a table with some good sources of protein and the grams of protein in each serving.
| Food |
Grams of protein per serving |
| Tuna (3 ounces) | 22 |
| Hamburger (3 ounces) | 21 |
| Chicken (3 ounces) | 21 |
| Shrimp (3 ounces) | 18 |
| Tempeh (½ cup) | 15 |
| Yogurt (1 cup) | 11 |
| Tofu (½ cup) | 9 |
| Lentils, cooked (½ cup) | 9 |
| Cow's milk (1 cup) | 8 |
| Peanut butter (2 tbsp) | 8 |
| Kidney beans, cooked (½ cup) | 8 |
| Cheese (1 ounce) | 7 |
| Egg, cooked (3 ounces) | 7 |
| Soy milk (1 cup) | 6 |
| Hummus (1/3 cup) | 6 |
| Miso (2 tbsp) | 4 |
| Quinoa (½ cup) | 4 |
| Bulgur, kasha, oats, cooked (½ cup) | 3 |
What's the deal with protein supplements?
There are many different protein supplements that come as powders, shakes, and bars. Although some extra protein is needed to build muscle, most Americans get enough protein from food, so getting extra from supplements does not have any benefit. Protein supplements do not increase muscle mass, strength, or endurance. In fact, some protein shakes and supplements may be harmful to your body, and they are very expensive too! Eating enough calories is actually more important for building muscle. Without enough calories, your body can't build new muscle. Be sure to talk to your health care provider or dietitian if you are taking protein supplements or thinking about it.
Meal Ideas:
Here are some easy ways for you to get your daily protein!
| Breakfast |
Snack | Lunch | Dinner |
| Toast with peanut butter | String cheese | Cold-cuts with vegetables and cheese (in a sandwich or wrap) | Baked or grilled fish |
| Scrambled eggs (or egg substitute) with cheese and salsa, rolled in a tortilla | Yogurt | Chili with cornbread | Turkey burger |
| Poached egg on an English muffin | Hummus with carrots | Bean burrito | Stir-fried tofu or chicken with vegetables |
Remember: Try to include some protein at every meal. It will help keep your muscles strong! |
Updated: 3/17/2009
Related Information:
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