Ever heard of protein powder for kids? Well, here’s what you need to know.
We live in the information age, and we are becoming health-conscious. Many parents want to ensure their children have every possible advantage, whether in terms of nutrition, physical well-being, or mental development. That’s why it’s easy for well-meaning parents to be drawn into fitness and dietary trends, and to add protein powder to their children’s diets. After all, protein is vital for growth, tissue repair, and energy levels. That’s true, but there’s a catch.
Most pediatricians do not recommend supplementing your child’s diet with protein powders. Unlike diets with specific fitness goals, kids and teenagers have specific dietary needs that can be met with whole foods. So your well-meaning gesture, especially if not medically warranted, may cause more harm than good.
Read on to find out why pediatricians are raising red flags against protein powder, how much protein kids need, and how to best meet their protein requirements.
Side effects of protein powder for kids
Too much protein can hurt kids
Of course, protein is essential for growth, but the form in which it is consumed matters, especially for children. Children’s kidneys are still developing, and excessive protein intake can make them work too hard. Protein powders contain concentrated quantities that can lead to dehydration, kidney stones, and, in some instances, long-term kidney damage.
Nutritional imbalance
Most kids get plenty of protein from everyday foods, unless they have a medical condition that prevents them from absorbing enough. When they become satiated on protein shakes, they may miss out on other essential nutrients, such as vitamins and minerals, that are found in whole meals. This may hinder immune development and overall growth.
Sneaky additives and contaminants
Many protein powders contain additives, such as artificial flavors and sugars, sometimes in amounts comparable to those found in a candy bar. These additives may upset tummies and affect growth. Worse still, other brands contain heavy metals like arsenic, cadmium, or lead. Most markets are unregulated, and some substances may harm a developing body.
Lack of medical necessity
Pediatricians may recommend protein powders for children recovering from surgery, those with digestive disorders, or those who are particularly picky eaters. Most children, even those who are fussy eaters, can meet their recommended protein intake through a well-rounded diet. If there is no deficiency, there is no need for protein powders.
Promotes unhealthy eating habits
Giving your kids protein shakes or powders may lead to a skewed view of balanced, whole foods. They may develop a mindset of quick and artificial fixes, which may lead to poor dietary choices later. This is especially true for teens who may be drawn to the allure of “being fit” or “looking better.”
How much protein do kids need?
There’s a buzz around protein, but your kid may not need as much as most people think. The required amount depends on a person’s size, age, and the amount of energy expended throughout the day. However, even the most active children can meet their daily nutritional needs through a balanced diet.
Here’s a general breakdown according to the Recommended Dietary Allowances (RDA) by age group:
Infants and toddlers
Pediatricians strongly advise against giving protein powder, cow’s milk, or solid foods to babies under six months of age. They can get all the necessary nutrients from infant formula or breast milk. For example, breast milk contains approximately 1 gram of protein per 100 ml, which is perfectly balanced to support your infant’s growth.
Infants between the ages of 7 and 12 months need 11 grams of protein per day, while toddlers from 1 year to 3 years need 13 grams per day. After six months, parents can slowly introduce mashed beans, egg yolks, finely shredded meats, or iron-fortified cereals.
Young children (4 to 8 years)
Children in this age group require 19 grams of protein per day. You can meet this requirement with an egg (6 g), a glass of milk (8 g), or a piece of chicken or tofu.
Preteens (9-13 years)
Preteens need more fuel because they expend more energy. The recommended daily intake is 34 grams of protein, which can still be met with three whole-food meals.
Teenagers (14-18 years)
The required protein intake for teens varies depending on their gender. Girls need 46 grams per day, while boys need 52 grams. Of course, the required intake may increase if your teen participates in intense sports or activities; however, the increase is typically insignificant. It should come from natural foods unless directed by a qualified healthcare provider. For instance, a standard turkey and cheese sandwich has about 25 g of protein. Add an egg or a cup of milk, and it’s enough protein for most preteens and teens. In fact, for kids under 8, a glass of cow’s milk daily may meet their daily protein requirements.
Adults
How is protein intake different among adults compared to children and teenagers? Adults’ protein needs vary depending on their weight, sex, and level of physical activity. RDA recommends 0,8 grams per kg of body weight. Therefore, if you weigh 70 kg, your recommended intake should be approximately 56 grams.
However, the intake above is for sedentary people. Mildly active individuals should consume between 1.0 and 1.3 grams per kilogram of body weight, while very active individuals may require 1.2 to 1.7 grams per kilogram. The higher your activity levels, the more protein you need for muscle maintenance and repair — that’s where protein powder may come in. For adults over 40, a high-protein diet (1.0 to 1.2 grams per kilogram of body weight) is sometimes recommended to help prevent age-related muscle loss.
Protein-rich foods for kids
We have established that natural, whole meals provide more than enough protein for your kids. Which foods are the best natural sources of protein for kids?
Meat
Meat usually offers 20-30 g of protein per 3-ounce (85 g) serving. Lean meats, such as chicken and turkey, are low in fat, but provide a substantial amount of protein. On the other hand, red meats like beef provide additional nutrients, such as zinc and iron. Zinc is vital for growth and immune function, while iron supports healthy blood cell production and circulation. Fish and seafood also offer omega-3 fatty acids, which are essential for supporting heart health.
Egg
One large egg has about 6 g of protein. Interestingly, eggs are complete proteins, meaning they have all the necessary amino acids for growth and development. They also contain vitamin D, which is essential for calcium absorption, as well as choline, which supports brain development, and B vitamins, which are crucial for energy production.
Legumes
This is an excellent option for vegans and vegetarians. Most legumes, such as beans and lentils, are excellent sources of plant-based protein, providing approximately 7-9 grams of protein per half cup of cooked legumes. Legumes also contain other nutrients, like non-heme iron and folate, which support growth and cell function. They are also a great source of fiber, promoting digestive health.
Vegetables
It may come as a surprise, but even vegetables like broccoli, peas, and spinach contain around 2 to 4 grams of protein per cup. This isn’t much compared to other foods, but they may supplement those sources, especially among vegans. Vegetables also provide vitamin C to support the immune system and skin health, calcium for strong bones, and fiber for healthy digestion.
Dairy
Dairy products are a rich source of calcium and protein. A cup of milk contains approximately 8 g of protein, while a serving of yogurt typically contains around 10 g. Milk also provides vitamin D, essential for strong, healthy bones, and yogurt’s probiotics support gut health and mental development.
Nuts and nut butter
Nuts include peanuts, almonds, cashews, and more. Two tablespoons of peanut butter may typically contain about 7 to 8 grams of protein. Nuts are an excellent snack for kids and can be paired with whole grains, such as quinoa, or fruits. Nuts contain protein, magnesium for muscle function, vitamin E for cell protection, and healthy fats that promote brain development and energy.
Soy products
Like legumes, soy products such as tofu and tempeh are excellent plant-based protein sources for vegan and vegetarian children. They contain approximately 10-15 g per 3-ounce (85 g) serving. Fortified tofu may also contain calcium, magnesium, and iron.
What if you must use protein powder
For most kids, balanced, whole meals provide a sufficient amount of protein. Still, a dietitian or pediatrician may recommend protein supplements in rare cases. It may happen if a kid is malnourished and underweight, is suffering from specific conditions, or is on a strict vegan diet. If that’s the case, there are factors to consider to ensure you’re getting kid-friendly protein powder.
- Low or no added sugar: Kids don’t need the sweeteners found in most protein powder, so look for “unsweetened” or “no added sugar” labels.
- Moderate protein content: Opt for products that offer around 10-15 grams of protein per serving, rather than the recommended adult intake of 30 grams or more. Adult-sized protein doses may be harmful to kids.
- Clean ingredients: Opt for brands that avoid artificial sweeteners, preservatives, and lengthy lists of additives that are difficult to comprehend. Less is more.
- Allergen-free: Some brands may contain soy, nuts, or dairy, so check the labels, especially if your child has allergies.
- Third-party testing: Is the product tested and stamped by a recognized authority in your region? Bodies like NSF Certified for Sport or USP Verified check for contaminants and label accuracy.
- Made for kids: Kid-friendly protein powders may contain fortified nutrients necessary for their growth and development.
Medical conditions that require professional guidance
Some cases may require protein supplements, but only after your pediatrician or doctor has approved them. They include:
- Pediatric cancer, where muscle loss and appetite loss are common.
- Cystic fibrosis affects digestion and the absorption of nutrients.
- Severe food aversions or eating disorders.
- Metabolic or gastrointestinal disorders, where protein needs or restrictions vary dramatically.
Your child’s doctor or a pediatric dietitian can help tailor the safest and most effective option.
Final thoughts
Protein is vital for your child’s growth, development, and daily energy. However, more protein doesn’t mean more growth, so you don’t need it in powdered form. A regular diet of whole foods, including eggs, lean meats, dairy, nuts, and some vegetables, provides sufficient amounts of this nutrient. These foods also contain vitamins, healthy fats, omega-3 fatty acids, and fiber.
Also, whole foods allow kids to savor and enjoy the taste, texture, and color, which builds a healthy relationship with food throughout their lives. However, if your child has medical needs requiring additional protein intake, seek guidance from qualified specialists before taking supplements. A pediatrician may help you meet your kid’s daily protein requirement safely and effectively. Whole foods may be the golden standard, but with a thoughtful approach, supplements may play a careful, supportive role.
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