Buying Guide 4 MIN READ 75 VIEWS July 1, 2022

Buying Guide for Protein Supplement as per Different Age Groups

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Who Should Take Protein Supplements
Who Should Not Take Protein Supplement?
When Should You Take Protein Supplement?
Protein Dosage Recommended by Experts
Potential Side-Effects of Protein Supplement

Protein is a macronutrient that is required for muscular growth. It is most typically found in animal products, but it can also be found in nuts and legumes. Protein supplement is not just good for your muscles and bones; it’s also good for your overall health. And if you don’t get enough protein, it can affect your health in a variety of ways. Weight gain, reduced bone density, hair loss, skin problems, a weakened immune system, and other symptoms are all possible.

Protein is necessary for the health of your muscles, bones, and other body functions. Protein requirements are determined by a variety of factors, including age, physical activity, weight, and metabolic stress. A typical adult requires 0.8 to 1 gram of protein per kg of ideal body weight. Protein requirements change at different phases of life; they are larger during periods of rapid growth, such as childhood, adolescence, pregnancy,  and during breastfeeding.  With age, the amount you require changes:

  1. A baby requires roughly 10 grams of protein every day.
  2. School-aged children need 19-34 grams each day.
  3. Teenage guys require up to 52 grams of protein each day.
  4. Teenage girls require 46 grams of protein every day.
  5. Adult men need roughly 56 grams of protein each day.
  6. Adult women need approximately 46 grams of protein per day (71 grams for men).

Please note: the amount of protein mentioned here is as per the ideal BMI. 

Who Should Take Protein Supplement?

  1. A teenager’s body is still growing and requires more protein in general, they require extra protein to fuel their workouts.
  2. If you’re new to working out and want to gain muscle, you’ll need more protein than you normally would.
  3. If you regularly go out for half an hour a few times a week but now want to train for a half-marathon or want to increase the intensity of your workouts, your body will require extra protein.
  4. Athletes or anyone who has sustained a sports injury typically require more protein to aid in their recovery.

Who Should Not Take Protein Supplement?

If your diet is rich in protein and includes food sources like milk, eggs, meat, fish, etc. and you are not into doing intense training, then protein supplements aren’t for you. However, if you do wish to add this supplement to your routine, you can consult an expert. 

An important point to note here is that if you are dealing with even a slight kidney dysfunction, it is better to avoid taking these supplements. For better clarity, you can ask the expert. Moreover, if there’s any component in the supplement that you are allergic to, consulting your doctor would help you. This is why it is important to check the ingredients carefully.

When Should You Take Protein Supplement?

People regularly ask when the optimum time is to take their protein powder. This is dependent on your fitness and health goals. You may want to drink it at a specific time of day depending on whether you’re trying to reduce weight, gain muscle, or maintain muscle.

For weight loss: It’s best to have protein-rich snacks in between meals if you want to lose weight. It may reduce your appetite, allowing you to eat fewer calories later in the day.

For building muscle: If you want to gain muscle, eat protein within two hours of working out. 

For preventing muscle loss: Aim for 25–30 grams of protein per meal to help prevent muscle loss. Taking a protein supplement at periods when you eat less protein, such as breakfast, can help distribute your protein intake throughout the day.

For performance and recovery: Taking protein with a source of carbs during and after exercise may help endurance athletes perform better and recover faster. Protein should be consumed either before or after an exercise by resistance-training athletes.

For those who are unaware, we only require 0.8 to 1 gram of protein per kilo of body weight. So, if you weigh 60 kilograms, you just need 55-60 grams of protein. This equates to nearly 10% of your daily calorie intake. You don’t need to increase your protein intake unless you’re a youngster, pregnant, or nursing lady. Sportsmen and athletes, too, require 1.5 to 2 grams per kilo of body weight, depending on their degree/intensity of exercise.

Potential Side-Effects of Protein Supplement

You should be aware of the following adverse effects of taking protein powders:

  1. Consumption of protein supplements has also been shown in trials to increase the occurrence of acne.
  2. Protein powder consumption after an exercise can cause an increase in insulin levels in the body, so need to be taken cautiously if you are on antidiabetic medications.
  3. Protein supplements can make you gain weight if you consume them in large doses.
  4. When a person consumes a lot of protein, it puts more strain on the kidneys as they filter large volumes of urea and calcium from the blood.
  5. A diet high in protein supplements and low in carbohydrates can induce ketosis, a state in which the body uses fat as its primary source of energy. This causes high amounts of blood acidity.


Protein supplements assist your body with the protein it needs on a regular basis. Protein is the basic building unit of life, and it regulates a variety of bodily activities. However, taking too many protein supplements might have a number of negative consequences. Overeating, for example, might result in constipation, bloating, flatulence, diarrhea, and weight gain. It may also cause dangerously low blood pressure, renal damage, and drug interactions. As a result, take protein supplements in small doses to avoid any negative side effects.

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