During the teenage years, the body goes through many changes. You grow taller, your bones develop, your muscles change, and hormones influence many of the body’s functions. To support this growth and development, the body needs energy, sleep, recovery, and nutrients. One of these important nutrients is protein.

Protein is often described as one of the body’s building blocks. It is found in muscles, organs, skin, hair, and many other tissues. As the body grows, it uses protein to build and repair different structures. This is one reason why protein is especially important during puberty.

Many people associate protein mainly with exercise and muscle building, but protein has many other roles in the body. It supports normal growth, helps create substances needed for healthy body functions, and contributes to tissue repair and recovery. Because of this, all teenagers need protein as part of a balanced diet, regardless of whether they participate in sports or exercise regularly.

Protein is naturally found in many foods, including fish, eggs, poultry, meat, dairy products, beans, lentils, peas, tofu, and other legumes. For most people, eating a varied and balanced diet is enough to provide the protein the body needs.

From a wellness perspective, the goal is not to count grams of protein or focus on a single nutrient. Instead, it is about developing sustainable eating habits that provide the body with a range of nutrients. Meals that include protein, carbohydrates, healthy fats, and vegetables help support growth, development, and recovery.

The teenage years are a time when many lifelong habits are formed. Providing your body with regular, nourishing meals is one way to support both current and future health.

Things to Keep in Mind

• Try to eat a varied diet throughout the day.

• Include a source of protein in your meals when possible.

• Remember that both animal and plant-based foods can provide protein.

• Eat regularly to support energy and nutrition needs.

• Focus on the overall quality of your diet rather than a single nutrient.

Alma’s Tip

Your body is growing and developing every day during the teenage years. You do not need to make nutrition complicated. By eating regular and varied meals, you provide your body with many of the building blocks it needs to grow, recover, and stay healthy.