My teen follows a strict high-protein diet but I'm worried about his weekend eating habits

Teenage bodies are still growing and require carbohydrates, protein, and fat to support this growth and build muscle. Picture: iStock

My teenage son wants to build muscle. He goes to the gym four days a week and lives on a strict high-protein diet, including adding creatine to his morning smoothie. However, at the weekends, he eats all around him — fried breakfast, toast, roast potatoes and desserts. I’m worried about the imbalance in his diet.

I understand your worry and know the immense pressure young men can feel to look a certain way.

Variety in our eating is a key component of good health, so I’m not overly concerned if his eating at the weekend seems somewhat different to midweek. Often, when there is time to relax, there is also time to be more aware of our hunger signals, and he may genuinely feel hungrier. This, in and of itself, isn’t an issue. 

However, what I do see sometimes are young people being overly strict midweek, thinking they are being ‘good’ and then ‘allowing’ themselves to have a ‘cheat’ weekend where no foods or portions are off limits. This approach, and specifically the language used, does not contribute to good health and can set up a troublesome relationship with food.

“All foods are good foods” is an adage to live by, with the caveat we have everyday foods and sometimes (fun) foods that are recommended in different amounts and frequencies.

As your son has rightly identified, resistance training and protein are essential for muscle growth. However, what is often missed is that adequate energy intake is just as important. Teenage bodies are still growing and require carbohydrates, protein, and fat to support this growth and build muscle. 

According to the most recent National Teens Food Survey II, virtually all teenagers in Ireland are consuming adequate protein through their diet, contributing about 17% of energy intake. Carbohydrates accounted for the highest share of energy intake at 48%, with the remaining 35% from fat sources. 

The finding is in line with nutrition recommendations for this age group. If the energy intake from any one nutrient exceeds recommendations, it can have a knock-on effect on other nutrients, often displacing important components at a time when the body is undergoing peak growth.

In addition to total daily protein intake, much recent research has focused on the timing of protein intake. A good ballpark is 0.85-1g of protein per kilo of body weight, daily. The next essential piece of the protein puzzle is to avoid consuming your daily protein in two meals; instead, aim for small amounts of protein at all meals and snacks during the day. 

Splitting the volume of protein consumed will actually increase the amount absorbed and thus the benefit from protein. More is not always better, but being smart and strategic with protein intake can make a big difference.

While medicines are made in a controlled environment, supplements are not, and there have been documented cases of supplements being contaminated with banned substances such as steroids. Apart from that, while creatine itself has been extensively researched in adults, less is known about its impact on a teenager’s growing body.

Balance and consistency, rather than rigid rules, will better serve your son in achieving his goals.

• If you have a question for dietitian Aoife Hearne, please send it to [e-mail]