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Ask Shannon: Fitness and Nutrition Q & A

Posted July 2, 2008 at 02:00 PM by Shannon Clark

Section: Her Nutrition, Supplements

With years of training under her belt, resident fitness and nutrition expert Shannon Clark is ready to help you on your way to a healthy, informed lifestyle. Got a question? her your inquiries, and be sure to check back every week for the latest Q&A.

Q: Hi! I’ve always believed in taking a very wholesome approach to nutrition, eating foods that are as much ‘straight from the ground’ as possible. I have two kids as well and they have always grown up eating these types of meals – ones that are home cooked and contain plenty of lean meat, vegetables, and whole grains.

Lately though, my 16 year old son has been talking about using protein powder. Some of the kids he goes to school with have started weight lifting and are using this supplement as a means to ‘bulk up’ – as he puts it.

I’m really leery to let him use this supplement though because I don’t really know enough about it and it seems ‘fake’ in a sense.
What do you think? Is this something that’s a good idea to get him on?

A: Thanks for sending in this question! This is something that many parents begin to deal with as their sons move into the later teenage years. Most guys at this age are really trying to do whatever they can to increase the amount of muscle mass they have, and as such, are willing to do whatever someone else tells them works.

With your son, he is at a good age to get him introduced to weight lifting, provided he gets direction from a certified personal trainer. This is important because while he is getting stronger, he still must be very careful that he’s using the correct techniques while he’s lifting so he doesn’t wind up injured.

Now, with the protein part of this question, yes protein powder can be used, provided certain conditions are met.

First, you still need to be sure you are providing him with the healthy meals you are already doing. It’s great that you take such a healthy approach to nutrition and you need to be sure your son does not come to rely as this powder as a means to skip a meal. Protein powder will definitely help him fulfill his protein requirements; however it will not replace solid protein sources such as chicken, fish, lean beef, and eggs. All of these should be a regular part of his diet as well.

Secondly, watch the volume of protein powder he takes. Many young guys at this age believe that basically, the more protein they eat, the more muscle they build.

This is furthest from the truth. Once his protein needs are met (about 1-1.5 grams per pound – assuming he is working out of course), any more than that is just unnecessary.

Going up to 2 grams a pound will likely not harm him so long as he is currently healthy, but there is just no need for it.
If he’s slugging back protein shake after protein shake, not only will this become costly, but it may cause diarrhea, dehydration, and could in the long-term cause other negative health consequences if he went high enough with the intake.

So, keep these factors in mind. As long as he is using the supplement responsibly and still eating regularly, one or two scoops a day shouldn’t be too big of a problem.