This article is guest written by Nutritionist and Motivational Speaker, Jess Wilson

Teenage years are some of the most demanding years on the body, yet they’re often the most misunderstood when it comes to nutrition.
 
As teens grow, they go through monumental development spurts. Their bodies are building bone, muscle, hormones, brain connections and emotional resilience, often all at once. This isn’t subtle growth, it’s rapid, intense, and nutritionally demanding. And one of the biggest nutrients their bodies need more of during this time is protein.
 
Protein is essential for muscle development, tissue repair, hormone production, neurotransmitters and blood sugar stability. As teens grow taller, stronger and more active, their protein requirements increase significantly. 
 
Instead, many teens are fuelling their days with empty calories, foods high in sugar, refined carbs and processed fats. These foods do provide energy, but they don’t provide the building blocks the body actually needs. Empty calories might fill a stomach, but they don’t nourish a growing body.
  
This means we often see teens who are constantly hungry, tired, moody, struggling with concentration, experiencing energy crashes, or reaching for snacks every hour. This isn’t a lack of willpower; it’s a lack of nutrients.
 
When teens don’t get enough protein, their blood sugar becomes unstable, hunger hormones are dysregulated, and cravings increase. Their bodies are essentially asking for support, but they’re not being given the right tools.
 
This is why balanced meals matter. Every main meal should ideally contain a quality source of protein, alongside carbohydrates and healthy fats. Protein helps teens feel fuller for longer, supports muscle and bone development, and plays a crucial role in mental focus and emotional regulation, something many teens (and parents) are craving more of.
 
Now, as a mum with two teenage boys of my own, I know, teens are busy, mornings are rushed, appetites can be unpredictable, and not every teen loves sitting down to a full breakfast or meal. But this is where simple, supportive options can be incredibly helpful.
 
A go to that my teens have been loving is Chief Nutrition's Protein Powder.

This is their favourite recipe:

• 200ml organic milk (or the milk of your choice)
  
• 2 scoops of Chief whey protein powder,
  
• TBLS raw honey
  

It turns into this frothy, protein forward milkshake
 
Teen nutrition will almost never be perfect (unless you’re some kind of superhuman parent, lol). But it’s not about being perfect, it’s about supporting growth, energy and confidence. And don’t get me wrong, I'm not the perfect parent, but it’s important that when we get the chance we focus on nourishing foods over empty calories, and ensure teens are getting enough protein to match their development. Because these years matter. And how we fuel them matters even more.