The Scoop on Giving Kids Protein Powders

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Protein powders are advertised as the answer to all your nutrition problems. As parents, we all want to ensure that our children are receiving the right nutrients to help them grow and develop healthily. Protein gets a lot of attention, especially when it comes to using protein powders to meet daily requirements. Let’s take a deeper look into this topic from a registered dietitian’s perspective. Is it really necessary, or even safe, to give our kids protein powders? Let’s explore.

Protein Basics: What You Need to Know

Protein is a critical nutrient that is fundamental to numerous biological processes. It aids in our body’s overall growth, repair, and maintenance. This includes building and preserving our muscle mass, hair, skin, and bones. All proteins are composed of 20 distinct amino acids. Nine of these are known as ‘essential’ because our bodies cannot produce them, and thus, we need to obtain them through our food consumption.

 

Protein Requirements for Kids

The most effective and healthful way for children to meet their daily protein needs is through a balanced diet. Foods such as dairy products, chicken, beef, pork, fish, eggs, nuts, and seeds are great sources of high-quality protein. These include vitamins, minerals, and fiber which support overall growth, development, and health. 

The amount of protein a child needs varies depending on their age and gender. For instance, the Dietary Guidelines recommend 13 grams of protein daily for toddlers aged 1-3, while kids aged 4-8 should aim for 19 grams. As children grow older and their bodies continue to develop, these requirements increase. Boys and girls aged 9-13 need about 34 grams per day, and during adolescence, the recommended protein intake rises to 46 grams for girls and 52 grams for boys. 

High Protein Sources for Kids

The above figures might seem daunting, but it’s important to remember that protein is present in a wide variety of foods, not just meat and dairy. For example, half of a bagel provides 5 grams of protein, half-cup whole grain pasta has 4 grams of protein, and half-cup dry oats has 4 grams of protein. 

Kids generally eat a high-carb diet, and carbs typically have some protein in them. However, the highest sources of protein come from meat, such as chicken, beef, fish, and pork. These sources are also rich in iron, an important nutrient for kids. Ground beef contains 4 grams of protein per ounce and chicken contains 8 grams of protein per ounce. One cup of milk contains 8 grams of protein, an egg has 6 grams, and a half-cup of cooked lentils provides about 9 grams. 

A well-rounded diet consisting of these and other whole foods can easily help children meet their daily protein requirements. Keep in mind, some days your child will consume extra protein and the next day they consume less protein than they need. But in the end, it usually balances itself out. 

While getting enough protein is crucial for children’s growth and development, it’s equally important to ensure they are consuming it from a variety of sources. This provides a balance of essential amino acids, the building blocks of protein, which the body needs for optimal health. It also exposes children to different tastes and textures, contributing to a more adventurous palate and a healthier relationship with food.

The Risks of Overdoing It

While ensuring children receive sufficient protein is crucial, there can be adverse effects of excessive protein intake. Kidneys, responsible for filtering waste products, can become overwhelmed by the task of processing the surplus protein, potentially causing undue stress and harm. Dehydration is another risk associated with overconsumption, as protein requires more water to metabolize. 

Moreover, an abundance of protein in a child’s diet might result in reduced intake of other vital nutrients. Diets that heavily focus on protein sometimes neglect the essential contributions of fiber and complex carbohydrates, both necessary for overall well-being and development. Remember, kids don’t need adult-size servings of protein, which can easily be found when adding protein powders to foods or beverages.

A child’s daily diet should be balanced to allow for comprehensive nutrient absorption. Disproportionate consumption of one nutrient can hinder overall health and growth. This delicate balance is especially important in children, whose bodies are still developing and need a varied range of nutrients for optimum growth.

Extended overconsumption of protein can often mean higher amounts of fat and excess calories, leading to unhealthy weight gain over time. Excessive protein, particularly from animal products, might also raise cholesterol levels and contribute to cardiovascular issues down the line.

Are Protein Powders Safe for Kids?

While protein powders and similar supplements may seem like a simple solution to increase your child’s protein intake, it’s important to understand they aren’t an all-encompassing solution. Protein powders aren’t necessarily unsafe, however, kids don’t generally need more protein. These products are heavily processed and often come with added sugar, sweeteners, and artificial flavorings. 

The FDA does not regulate these supplements, so their quality and safety may vary significantly from one brand to another. There’s also the issue of potential allergens, as many protein powders contain ingredients like whey, soy, or gluten. This lack of regulation and potential for undesirable additives underscores the need for careful consideration and caution when it comes to incorporating protein powders into a child’s diet. 

The importance of whole foods in providing not just protein, but a wide array of essential nutrients, cannot be overstated. While protein supplements may appear to offer a quick fix, they are not a substitute for a comprehensive, varied diet.

When Protein Supplements Might Be a Good Idea

While a well-rounded, nutrient-dense diet is usually the best way to ensure your child gets adequate protein, certain circumstances may warrant the consideration of a protein supplement. Some children with specific medical conditions may struggle to meet their protein needs through diet alone. Similarly, those following strict vegan or vegetarian diets may also face challenges getting the necessary amount of protein due to the lack of animal sources. 

In such instances, protein supplements can play a beneficial role. Even with these exceptions, however, it is crucial to remember that any decision to introduce a protein supplement into your child’s nutritional regimen should be taken with careful consideration. Be sure to carefully read through the ingredients and nutrition labels as these powders are not regulated by the FDA. Thus, while protein supplements may be beneficial in certain scenarios, they should not be the first go-to solution. Check with a dietitian or healthcare professional if you need help determining if a specific supplement is right for your child.

Some protein supplements that I would recommend include: Vitals Protein, Nutiva Organic Cold-Pressed Raw Hemp Seed Protein Powder, Norcal Organic

What if My Child is Picky and Won’t Eat Meat or Dairy?

Sometimes the reality is that despite your best efforts, your child still won’t eat meat or dairy products. Is a protein powder safe in this circumstance? While whole foods are always encouraged first, sometimes picky eaters just need a little supplementation to meet their needs and help them feel full for longer. In this case, a protein powder or protein-food supplement would be appropriate. Just make sure you are choosing a trustworthy company with kid-safe ingredients. 

Remember, kids don’t need the same serving size of protein as adults. If you’re dealing with a picky eater, try sneaking protein into their favorite foods. Blend nut butter into smoothies, add chia seeds to oatmeal, or make homemade granola bars with oats and nuts. If they are opposed to the taste of those, you could mix in a small serving of a protein powder. 

High Protein Snack Options

Snacks are a great way to bridge the gap between meals. They also prevent kids from becoming overly hungry before meals, causing them to overeat at the meal. Because protein takes longer to digest, it can help kids stay fuller for longer. It’s always a good idea to pair a carbohydrate with a protein at snacks. Carbohydrates prevent blood sugars from dropping and are the main fuel source for young bodies. Here are some carb + protein snack options:

• Hummus with pretzels
• Apples with peanut butter
• Greek yogurt with granola
• Hard-boiled egg with crackers
• Dried fruit with mixed nuts
• Energy bites – this is my go-to recipe for energy bites. This recipe can be easily modified to your liking. Leftovers store well in the freezer.
• Beef stick with grapes or try these mini chicken and maple sticks paired with fruit
• Skout bars
• String cheese with crackers
• Celery with peanut butter and raisins
• Whole wheat tortilla warmed with apple slices, a tablespoon of peanut butter, and mini chocolate chips 
• Cottage cheese with peaches
• Oatmeal made with milk
• Fruit smoothie using Greek yogurt and nut butter
• Fruit and veggie muffins – this is one of my favorite muffin recipes created by Super Healthy Kids
• Turkey and cheese rolled up in a whole-wheat tortilla
• Frozen fruit popsicles using Greek yogurt
• Build your nachos – tortilla chips with cheddar cheese, black beans, salsa and other preferred toppings
• Whole grain bread toasted with peanut butter
• Cup of milk with graham crackers
  
  

Ways to Boost Protein Without Protein Powders

If your child is not a big meat eater, follows a vegetarian or vegan diet, or is a picky eater, there are still many ways your child can receive adequate protein in their diet. Remember I mentioned that even grains offer protein? While they don’t provide as much protein per serving, they can still add up to a sufficient source throughout the day. Other protein options include: 

• Cow’s milk or non-dairy milk
• Mixing in chia seeds or hemp seeds into preferred foods
• Quinoa (this is considered a complete protein as it contains all 9 essential amino acids)
• Beans – Banza brand offers a variety of delicious products made with chickpea and lentil flours
• Nuts and seeds
  
  

Debunking Common Myths About Kids and Protein Supplements

Do kid athletes need a protein supplement?

One common belief is that kids who engage in sports or other physically demanding activities need these supplements to meet their protein requirements. Excessive protein does not necessarily enhance athletic performance. For most school-age sports, a protein supplement is not necessary and protein needs are not higher.

Will a protein powder help with my child’s growth?

Generally, kids grow well when they are consuming their normal diet. Protein powders are not necessary for growth, however, talk to your pediatrician if your child has a medical condition that affects their growth. 

Is it safe to offer whey protein to my child?

If your child needs a protein supplement, then whey protein is fine as long as it is a high-quality protein powder from a reputable brand that does third-party testing. Whey protein powder supplements are not appropriate if your child has a cow’s milk allergy. Other popular protein powders are made with soy protein, hemp protein, egg protein, brown rice protein, and pea protein.

Can protein powders be used as a meal replacement?

It’s also important to debunk the myth that protein powders are a quick and easy substitute for meals. In reality, these supplements should not replace whole foods, which provide a broad spectrum of vital nutrients essential for children’s growth and development. 

Do protein powders increase muscle mass?

Lastly, the myth that more protein leads to more muscle mass, especially among young athletes, can be misleading. While protein is necessary for muscle repair and growth, an overconsumption doesn’t guarantee more muscle. Instead, it can potentially strain the kidneys leading to kidney stones and other health issues. 

Key Takeaways: Making Informed Decisions

The ultimate decision to incorporate protein supplements into your child’s diet should be guided by their unique nutritional needs, not swayed by the latest fads or clever advertising. Whole foods should remain your first and foremost consideration as they naturally provide protein along with a plethora of other vital nutrients.

Adequate protein intake is generally not an issue for most kids. Should concerns arise about your child’s protein intake, the best course of action is to consult a healthcare professional or registered dietitian. In the event that a protein supplement is recommended, they can guide you in selecting a high-quality product and determining the correct dosage. As a parent, informed decision-making is crucial when it comes to your child’s nutrition. Making choices grounded in accurate information, tailored to your child’s needs, and supported by professionals will ensure their diet promotes their growth, development, and overall well-being.


Check out this post for more info on how to get picky eaters to try protein-rich foods.

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