Nutritionist says boys should start with protein shakes by 22-23, girls by 16-17 years of age; we verify
Published on: Aug. 18, 2025, 6:30 p.m. | Source: The Indian Express
Dietitian Gulnaaz Shaikh concurs with nutritionist Suman Agarwal that the ideal age for boys to start protein shakes is 22-23 and for girls is 16-17, aligning with the completion of the body's natural height and bone growth. She explains that introducing protein supplements earlier might not inhibit growth directly, but it can displace whole foods, which are crucial for providing a full spectrum of essential nutrients, vitamins, minerals, and dietary fiber during a person's developmental years. Protein shakes are concentrated protein sources and are most effective when complementing a balanced diet and regular exercise, serving as a tool for muscle maintenance rather than a substitute for whole foods. Shaikh advises that teenagers can typically meet their protein needs through food alone. Before starting, it is essential to remember that protein shakes are not "magic potions," and to be mindful of avoiding products with added sugars and fillers. She also cautions against excessive consumption, which can stress the kidneys, and suggests that if protein needs are already met through diet, shakes may be unnecessary. The recommendation is to allow natural growth to complete and prioritize whole foods, introducing shakes later as a mindful addition to support fitness goals without compromising long-term health.
