Protein Powder for Kids: Tips for Parents and Best Brands
September 9, 2024
Get the scoop on protein powder for kids. From health to safety, keep reading to learn when kids may need a protein powder and which brands this pediatric dietitian approves.
It seems like more and more teens are lugging around a shaker cup filled with a protein shake. And if you have picky eaters, I bet you wonder if your child is getting enough protein. Every parent I know wants their kid to be as healthy as possible, so of course, you might wonder whether giving your child a protein powder is a good idea.
Shouldn’t a child’s diet provide all the essential nutrients they need for healthy growth and development?
Most healthy children get all the protein they need from a well-rounded diet. So, the short answer is that kids usually don’t need extra protein in the form of a powder or shake.
However, there are a few circumstances when protein powder may benefit your child. Let’s take a closer look at the risks and benefits of protein powder for kids, who might benefit from protein supplementation, and some of the brands that are a good option.
How Much Protein Do Kids Actually Need?
The Dietary Reference Intakes (DRI) are the minimum protein requirements a child should consume each day to maintain health. For kids, the DRI for protein are:
- 1 to 3-year-olds need 13 g per day
- 4 to 8-year-olds need 19 g per day
- 9 to 13-year-olds need 34 g per day
- 14 to 18-year-old boys need 52 g per day
- 14 to 18-year-old girls need 46 g per day
These DRI are the minimums. Protein researchers argue that minimum requirements are not a child’s optimal protein needs, and most children will need a bit more than the DRI. I go deeper into this in my Protein Guide for Kids.
While this may sound like a lot of protein, it’s not hard to reach it if your child eats a variety of foods, especially meat, poultry, or fish. For example, just 3.5 oz of cooked chicken breast has about 32 grams of protein.
Other protein-rich foods exist, such as eggs, milk, yogurt, cheese, beans, lentils, nuts, nut butter, soy milk, and tofu.
Many kid-favorite plant protein foods and carbohydrate-based foods have protein, too.
Here are a few examples:
- One cup of Cheerios has 3.5 g of protein
- One slice of bread has 2.5 g of protein
- One cup of cooked spaghetti has 7.2 g of protein
- ½ cup of sunflower seeds has 13 g of protein
- 8 oz of soy milk has 8 g of protein
- 2 tablespoons of peanut butter has 7 g of protein
You can see how easy it is for the amount of protein to add up throughout the day. But, if your child has multiple food allergies and is a picky eater or consumes a vegan diet, they may need to supplement with a protein powder. Let’s dive into some reasons a protein powder may be recommended for a child.
Kids Who May Benefit from Additional Protein Powder
Certain kids and conditions may benefit from adding a protein powder to their dietary intake. A boost of protein can be helpful, but no child should be on them forever. Use them to help your child get over a hump while working to improve their food choices and eating patterns.
Kids with Extreme Picky Eating or ARFID
Extreme picky eating and Avoidant Restrictive Food Intake Disorder (ARFID) are situations when adding protein powder may help a child meet their protein requirements.
When kids eliminate food groups, avoid various types of protein, or don’t eat enough calories, they may not get adequate protein intake from their diet, and this may negatively impact their growth and development.
A protein powder may fill in the gaps.
Additionally, a child who is extremely picky and kids with ARFID may be more willing to accept a protein shake (a shake or beverage with added protein powder). It’s important your child gets the nutrients they need. Meanwhile, work with a professional specializing in feeding disorders in children.
Young Athletes
Whether sedentary or active, your child is growing and needs the different amino acids found in protein foods, especially the essential amino acids, to develop normally.
If you have an athlete at home, they’ll need more protein than the average child who is not active to repair muscle after exercise and cover their needs for muscle growth.
Of course, it’s possible to get quality protein from food. However, teen boys taking part in rigorous activity may have higher protein needs and this can be challenging to meet from whole foods. If your busy teen athlete needs to eat more quality protein foods throughout the day, supplementing the diet with a protein shake or incorporating protein powder into food may help.
Vegan or Vegetarian Children (or Following a Plant-Based Diet)
Plant-based diets are growing in popularity, especially among pre-teens and teens.
The biggest concern I hear from parents is that their kids won’t get enough iron and protein without meat or other animal products.
Protein and iron are found in a variety of food sources, so if kids eat a well-rounded diet, they’ll most likely get enough protein. However, iron isn’t absorbed as efficiently from plant sources.
A balanced vegetarian diet which includes sources of vitamin C can improve the absorption of iron and help kids meet their nutrient needs.
If your child follows a vegan diet, it may take a little more planning to ensure they’re eating critical nutrients, including B12, vitamin D, calcium, and iron.
As you can see from the plant-based protein examples above, your child can easily eat enough protein without animal foods. However, it’s important to include quality protein to support growth, like soy, which is a complete protein. Ensuring a variety of plant foods in your child’s diet can help them get all the essential amino acids they need for optimal growth.
Kids with Chronic Diseases
Some children battle chronic diseases like cancer which may impair their ability to eat enough food and get adequate nutrition.
These kids may be candidates for a protein-based shake or protein powder supplement, but talk with your healthcare provider first.
Is a Kids Protein Powder Safe?
Protein is an essential nutrient for growth and development, but too much protein can be harmful to kids.
Excess protein in a child’s diet may lead to problems like dehydration or weight gain, and in young children, the possibility of organ damage.
Several other concerns should make parents think twice about adding a protein powder to the dietary routine:
- Heavy Metals – a recent study found arsenic, lead, BPA, mercury and cadmium in popular protein supplements. These are considered neuro-toxins and may negatively affect brain development and function, especially in younger children.
- Limited regulation – protein powder is classified as a supplement. The FDA has different regulatory guidelines for dietary supplements than they do for food or drugs. Manufacturers are responsible for accurately labeling supplements like protein powder. Unfortunately, this is an area that can problematic, as the content within products may not be acurately represented on the label. Look for protein powders that have been third-party tested for safety.
- Added sugars – in protein mixes, added sugars may be included to mask the bitter flavor of amino acids. Added sugars should be limited for all children to less than 10% of daily calories.
- Artificial sweeteners.
- Additives and dyes.
The Best Protein Powders for Kids
Protein powders are generally considered safe for most kids as long as the recommended amount is not exceeded, and the product itself has been adequately tested and regarded as safe for young people. Here are some guidelines for choosing a protein powder:
- Choose high-quality protein powders free from heavy metal toxins like lead and mercury.
- Avoid products that contain additives like artificial sweeteners, and colors.
- Look for brands with a short list of high quality ingredients and no added sugars.
The major difference between protein powders lies in the type of protein it’s made from, some of which are top food allergens. Kids with food allergies should use caution when consuming a protein powder.
Here are some of the common proteins used to make protein drinks and supplements.
- Whey (from cow’s milk and contains lactose)
- Soy
- Pea protein
- Egg whites
- Hemp
The Clean Label Project tested protein supplements and named these brands as the best.
- Puori
- Gorilla
- O’ZIVIA
- KompleX Nutrition
Other protein supplement brands I like:
- Orgain Kids Protein Shake (a complete nutritional beverage; plant-based
- Fairlife lactose-filtered milk (for lactose intolerance; this has a higher protein content than regular cow’s milk)
- Ripple Pea Protein drink (for plant-based, vegan, vegetarian, or children who are allergic to cow’s milk)
- Kate Farms pediatric nutritional shake (an all around nutritional drink supplement with a variety of micronutrients)
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Final Thoughts about Protein Powder for Kids
Protein powders aren’t necessarily harmful for your child. If you’re concerned that your child isn’t getting enough protein, talk to your pediatrician or a registered dietitian first.
They can help you determine if adding extra protein is the right approach for your child and, if so, what type and how much they should have, and which brands would be a good choice.
Jill Castle, MS, RD
I like empowering parents to help their children and teens thrive at every size with realistic advice centered on healthful habits around food, feeding, nutrition and health behaviors. As a pediatric dietitian and author, my goal is to share strategies and realistic advice to help you raise a healthy and happy child through my articles and podcast.