Whether you’re a parent or a caregiver, you probably care a lot about the health of your kids. This includes what they eat, and whether they are getting the right amounts of nutrients from different foods. Since many young kids tend to resort to high-carb and less-nutrient-dense foods, the concern about whether they are getting enough protein is a common one. Yet is
protein powder for kids a good idea? Keep reading to learn more.
Protein Powder for Kids: What Parents Need to Know
How much protein do kids need?
Protein is a highly discussed nutrient in the media and health industry, and it may seem like you are constantly hearing that you should be trying to get more protein into your diet. Since protein is involved in many important bodily functions including growth, muscle development, and proper
immune system functioning, getting enough is important, especially for children with growing bodies.
The
American Academy of Pediatrics recommends the following protein intake for children:
- Ages 1-3: 13 g/day
- Ages 4-8: 19 g/day
- Ages 9-13: 34 g/day
- Males aged 14-18: 52 g/day
- Females aged 14-18: 46g/day
Since protein is found in many plant and animal foods, these protein needs are not difficult to achieve if a child is consuming a balanced diet. In fact,
many sources report that most children in America are
getting enough protein in their diets.
Can kids have protein powder?
Whether or not kids can have protein powder depends on a few factors. While some protein powders are suitable for children, they are usually not necessary. While protein is important, more is not always better. Too much protein can put stress on the liver and kidneys, and also increase the risk of
dehydration.
Still, there are some instances where using protein powder may be appropriate for kids, such as for kids who are underweight or who eat a very restricted diet. Protein powder may also be helpful to add to a meal that wouldn’t otherwise contain much protein in it. If you do decide to use
protein powder for kids, it is important to choose the type wisely, since not all are appropriate for children.
Tips for using protein powders with kids
As there are hundreds of different protein powders on the market, there are many that contain more than just protein. Some types of protein powders have added ingredients like caffeine, herbs,
probiotics, added sugar, and artificial flavorings which may be either not appropriate or even unsafe for kids to consume.
When selecting a protein powder to use for kids, try to choose one that contains only pure forms of protein, usually coming from either whey, soy or a mix of other plant-based sources. It is best to avoid brands that contain other added ingredients, with the exception of vitamins and minerals. In addition, when using protein powder with kids you do not need to follow the same serving size as an adult, since kids need much less protein than adults do. So if a serving size is one scoop, try using only half of a scoop. Protein powder can easily be mixed into things like
smoothies, baked goods and
oatmeal.
You should also note that protein powders are classified as a dietary supplement and are therefore not regulated for safety or effectiveness by the
Food and drug Administration (FDA). Therefore, it is very important to read the nutrition label and ingredients list and to buy from only reputable brands. To be extra safe, it is a good idea to check with your child’s pediatrician before adding protein powder to their diet.
Simple ways to boost kids protein intake without powders
Before resorting to protein powders, parents and caregivers should aim to take a food-first approach to protein by offering their children a variety of both plant and animal foods daily (according to dietary needs).
Here are some simple ways to help your child eat enough protein without protein powder:
- Offer nut butters on foods like fruit, sandwiches and crackers, or mixed into oatmeal or smoothies
- Try bean-based pastas such as those made from chickpeas or lentils, and top with a sprinkle of cheese
- Serve yogurt or eggs for breakfast
- Offer cow or soy milk at mealtimes
- Serve fish and poultry like salmon, tuna, chicken breast and ground turkey regularly
- Sprinkle chia, flax or hemp seeds onto yogurt or mixed in oatmeal or a smoothie
- Offer things like nuts, cheese and crackers, or low-sugar snack bars made with ingredients like nut butter and oats at snack times
- Add beans to meals like burritos and soups
- Serve veggies or crackers with hummus as a dip
Keep in mind that kids don’t need to eat large amounts of these foods to meet their protein needs. A little at each meal is usually enough.
In summary
While some types of protein powders may be safe and appropriate for kids, it is always best to try to have the majority of protein come from eating a varied diet. If you do choose to use protein powder for children, make sure to select a pure form without unnecessary additives.
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