A craze among young people: Are protein shakes harmful?

Protein products are sold in the form of powder for the preparation of drinks or in the form of bars, and even puddings and bread advertised as a "source of protein". Protein-enriched products, such as Kindershake or Tean Balance, are specifically aimed at younger consumers - apparently with success.

Thus, in 2024, in a representative survey of the University of Michigan in SAD almost half of the nearly 1.000 parents said they were theirs Deca between the ages of 13 and 17 consumed protein products during the previous year. According to research, boys reached for them more often than girls, primarily because of playing sports and building muscles. Girls used them for balance nutrition and weight loss.

U Germany is the industry of protein products for fitness, according to the statistical portal Statista, from March 2024 to March 2025, it achieved a growth in retail sales of about 25 percent.

How much protein should we consume?

Proteins are important building blocks of our body. They play a key role in building and repairing tissues, such as muscles, skin and organs. Proteins make enzymes that control chemical reactions in the body, as well as antibodies important for our immune system.

According to the German Society for Nutrition (DGE), healthy adults should consume 0,8 grams of protein per kilogram of body weight per day. A woman weighing 65 kilograms, for example, should consume 52 grams of protein per day.

Photo: Terigentes/Pixabay

For that, however, she does not need special protein products. A portion of oatmeal with an almond drink for breakfast, a portion of baked potatoes with fresh cheese for lunch and two slices of whole grain bread with peanut butter for dinner - and the daily need for protein is met.

Adolescents need a little more protein because they are still in the growth phase. The recommended amount is 0,9 grams of protein per kilogram of body weight. A teenager weighing 45 kilograms should, therefore, consume about 40,5 grams of protein per day.

A little more protein - one gram per kilogram of body weight - should be consumed by people over the age of 65, as well as children aged one to four years.

While the elderly, for example due to a reduced appetite, generally consume too little protein, a study conducted in Germany between 2015 and 2017 showed that children and adolescents in that country often consume even too much protein. About half of children aged six to 17 consumed more than twice the recommended amount every day.

Is excessive protein intake harmful?

In the long term, excessive protein intake can be harmful, DGE warns. Various studies have shown that children who consumed a lot of protein, especially of animal origin, were later more likely to be overweight, and in some, puberty started even earlier.

Too much protein can overload and damage the kidneys, especially if we don't drink enough fluids or already have kidney damage. It can also happen to young people. Namely, nitrogen from proteins, that is, from the amino acids that make them up, is converted into urea in the body, which is then excreted through urine.

Protein helps build muscle and lose weight

Playing sports increases the need for protein. Among other things, they can help preserve or build muscle mass and strength, as well as contribute to recovery after physical exertion, according to the DGE in its expert document.

Photo: Happyveganfit/Pixabay

According to those recommendations, athletes, depending on their training goals and their physical condition, should consume between 1,2 and 2,0 grams of protein per kilogram of body weight per day, distributed in several meals during the day. However, these recommendations apply to people who train more than five hours a week.

When it comes to losing weight, proteins are interesting, among other things, because they satiate well. A person who adheres to a diet rich in protein usually loses more weight than with some other diets. In the long run, however, the key question remains the same: How many calories am I consuming and how many are I burning?

Plant or animal proteins, which is better

Plant proteins as a whole usually contain slightly less essential amino acids than animal proteins. Essential amino acids cannot be produced by the body, but must be obtained from food.

On the other hand, whole grains, legumes and nuts contain more fiber, vitamins and unsaturated fatty acids – all of which are ingredients of a healthy diet.

"Therefore, increasing protein intake should primarily be based on plant-based protein sources," advises the DGE.

Is protein powder harmful?

Protein powder and protein bars are often not only enriched with vitamins and minerals, but also contain potentially problematic ingredients, such as sweeteners, sugar, additives and flavors.

Germany's sports university in Cologne even found doping substances in protein products advertised as muscle builders.

In adolescents, protein powder can cause an unpleasant side effect. Namely, these products mostly contain milk proteins, which can in various ways stimulate the production of sebum in the skin and thus cause or worsen acne. However, a clear link between the consumption of products containing milk proteins and the appearance of acne has not yet been proven.

Experts are skeptical of protein shakes because their use could lead to adolescents eating less of their usual meals, and therefore consuming less fiber, micronutrients and healthy fats.

"High protein content" also means a higher price

As a rule, foods enriched with proteins are more expensive. Even foods that are naturally high in protein, such as cheese, cottage cheese or soy beverages, often cost more when manufacturers specifically highlight their protein content, according to a 2022 study by the German Center for Consumer Protection.

In this case, the rule applies that even athletes with an increased need for protein do not need to reach for special protein products.

They should "primarily satisfy their needs by adjusting their diet", advises the DGE. There is no scientific evidence that our body needs protein-enriched food in the form of nutritional supplements during heavy physical exertion.

However, protein products can sometimes be useful for people who have allergies, problems with digestion, chewing or swallowing, as well as those who have a very weak appetite.

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