Do Kids Really Need Protein Powder? Dietitians Weigh In
Here's everything you should know.
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Today, there’s a new wave of "kids" protein powders on the market. They claim to contain kid-friendly ingredients like fruit blends and organic sweeteners. But should you be giving your kids protein powder at all? Here’s what the experts say.
Why is protein important for kids?
Protein is the building block of nearly every part of a child’s body including bones, muscles, the brain, organs, skin and more. It is also essential for body growth and repair as well as energy.
Kids are very efficient at using the protein they eat, hence they may not need as much as you think. According to the National Institutes of Health (NIH), children need this much protein daily:
- 1-3 years of age: 13 grams
- 4-8 years of age: 19 grams
- 9-13 years of age: 34 grams
- Girls, 14-18: 46 grams
- Boys, 14-18: 52 grams
These values are based on average weights and are not meant to be an exact recommendation for a certain age. For more exact protein requirements, a health care professional can calculate them based on kilograms of body weight.
Kids can get protein from many sources of whole foods such as dairy, fish, meat, beans, lentils, whole grains and vegetables. You can find different amounts of protein in our kid-favorite protein-rich meals here.
Do kids really need extra protein?
It depends. Most kids in the U.S. get plenty of protein. The exception is teen girls. Teen athletes may need additional protein — more on that below.
Hoever, it is unlikely that children and teens need more protein at every eating occasion, including when they are fueling for an after-school sport. "This is where our cultural focus on protein can become confusing," says Jennifer McDaniel, MS, RDN, LD, a sports dietitian at McDaniel Nutrition. "Growing kids and athletes absolutely need protein. But the priority for fueling for after-school sports is easy-to-digest carbohydrates." A beef or mozzarella stick, a low-carbohydrate protein bar or protein powder shake may provide protein, but it doesn’t offer much quick energy for working muscles, explains McDaniel. If your children’s practice is only 30 minutes away, she suggests a banana and a sports drink. If practice is one to two hours away, McDaniel says a snack with a little protein is helpful, based on a child’s tolerance, like a half peanut butter and jelly sandwich with fruit.
Can kids eat too much protein?
It’s definitely possible. "When the kidneys have to process large amounts of protein, they need a lot of extra water," explains Sarah Pflugradt, PhD, RDN, CSSD, CSCS, and Pediatric Sports Dietitian. "Kids don’t always drink enough water, which can ultimately lead to dehydration." Too much protein and not enough water can also increase the risk for kidney stones.
There are many protein-supplemented products — usually intended for adults —that are now also available for kids. Dr. Pflugradt cautions that a young child could potentially eat more protein than their body needs, if they eat the following:
- An adult protein bar for breakfast
- A typical lunch
- An adult protein shake for a snack
- A typical dinner
Extra protein beyond a child’s needs doesn’t provide additional benefits. It’s just extra calories. What happens to all this extra protein? It is either burned for energy or converted into fat. But the most likely scenario is that kids miss out on important nutrients found in whole foods when they eat processed protein supplements. This is especially true for kids ages 13 and younger.
Should you give a child an adult protein powder?
All protein powders are considered nutritional supplements and are not regulated by the Food and Drug Association. Consumer Reports (CR) recently evaluated 23 protein powders for heavy metals and found that more than two-thirds of the products contained concerning levels of lead. This reinforces the importance of choosing independent third-party-tested products. Some protein powders contain fiber supplements or artificial sweeteners that may cause stomach upset in children. Additionally, protein powders may contain fitness supplements that kids should not consume, like ergogenic ingredients, caffeine and other stimulants.
Are there times when protein powders might be useful for children?
We get it — life gets busy and there may be times when a nutrient-dense shake made from fruit, milk and protein powder is a good snack option. "In general, most kids don’t need protein powder, but it can be a useful tool in certain situations," says McDaniel. "For example, a child with selective eating who accepts very few protein-rich foods, someone with dietary restrictions or a child who has difficulty meeting overall nutrition needs may benefit from having another convenient source of protein. For teens with higher needs, including some athletes, protein powder can also be a practical way to supplement food when meeting those needs consistently is challenging. I'd look at the child's overall diet and choose a simple, age-appropriate, third-party tested product rather than viewing protein powder as something inherently problematic."
Teens have higher protein needs than younger children, while teen athletes have even higher needs than less active teens. "There is no real consensus on how much protein teen athletes need," explains Dr. Pflugradt. "The daily requirement to prevent deficiency is a 0.8 gram per kilogram of body weight. But some research suggests that the daily protein recommendation for active adolescents could be 1.4 gram per kilogram of weight, which is close to adult athlete recommendations."
The amount of protein a teen athlete needs largely depends on their stage of development and sport-specific demands, says Pflugradt. Meeting higher protein needs consistently throughout a busy school and training day can sometimes be challenging. "Whole foods should be first when it comes to protein; a protein supplement is meant to 'supplement' food intake," she adds. If you’re ever in question about whether or not your teen athlete needs more protein, it’s best to consult with a sports dietitian, who can help you determine your athlete’s needs.
How can you find a good protein powder for kids?
There are some best practices for buying protein powders. Check the CR report to make sure any protein powder you choose does not have high levels of heavy metals. And while we’re not big fans of having separate foods at the dinner table for kids and adults, there are some good kids-specific protein powders out there, which have been tested by third parties. The following are a good choice for when a supplement may be needed depending on the child’s overall diet and needs:
Bottom Line: Using a sweet-tasting protein powder as a daily snack or meal for kids should not replace eating protein-rich whole foods like meat, dairy, beans, nuts, seeds, whole grains and vegetables. If kids are selective eaters, keep trying whole foods as their taste preferences can change over time. Protein powders can be a helpful tool for children in certain rare situations, and for some teens who need to boost their protein intake because of daily athletic training or selective eating.
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