In recent years, protein has become a social media star: videos, diet challenges, and daily "protein goals" have become a hot trend among teenagers. But behind the promises of "gaining muscle mass" or a "toned body" lies a broader and more worrying phenomenon, one that affects not only physical health, but also the mind.
General Dietitian, Olga Schneider, explains how the trend affects teenagers, what the body really needs, and how one family meal a day can make all the difference.
How much protein do you really need? Less than you think
Protein is indeed essential for growth, muscle building, hormonal function, and normal development. But according to official recommendations, teenagers need 0.85–1.55 grams of protein per kilogram of body weight per day, depending on activity level. The safe upper limit is 2 grams per kilogram.
In practice, most adolescents easily reach this amount through a normal diet:
- Eggs
- chicken
- Fish
- Dairy products
For example: A 14-year-old boy weighing 50 kg needs about 42.5 grams of protein a day. Two eggs, a serving of chicken, and some cheese and he is already above the target, without additives or powders.
The real problem: not the protein – but the imbalance
The trend on the Internet is not limited to adding protein. It is sometimes accompanied by a sharp reduction in carbohydrates, the main source of energy for the developing body.
When the body does not get enough carbohydrates:
- It uses protein for energy instead of building.
- Metabolic distress occurs
- Nausea, diarrhea, and strain on the kidneys may occur.
- Nutritional deficiencies are created due to the exclusion of entire food groups.
The big danger is not "excess protein," but an extreme diet that throws the body out of balance.
Beyond the Body: The Mental Impact of Extreme Diets
High-protein diets can quickly become a rigid lifestyle:
- Obsessed with protein calculations
- Daily weighing and measurements
- Avoiding "forbidden" foods
- Stress around meals
- Avoiding family meals
What begins as a desire to "get fit" may develop into problematic eating patterns and even eating disorders.
What can help? The answer is at home.
Despite the noise on the internet, the most effective tool for maintaining balance is actually simple: a regular family meal.
personal example
When teenagers see a varied diet at home: proteins, carbohydrates, vegetables, and healthy fats, they learn what balanced eating is.
Early detection of behavioral changes
Shared meals allow parents to pay attention to avoidances, rituals around food, or stress around meals.
Bottom line: balance above all else
Protein is important, but it is not a magic solution. A healthy body and a healthy mind are not built from extremes, but from a varied, balanced, and proportionate diet.
When teenagers learn a healthy relationship with food, they benefit not only from healthy growth, but also from habits that will accompany them throughout their lives.