Protein seems to be everywhere these days, from shakes and powders to bars, cereals, and snacks—some of which are marketed to children and teens. It’s easy to wonder whether your kid should be taking a protein supplement, especially if they’re very active.
Protein is essential for people of all ages for proper growth, development, muscle repair, immune function, mood support, and overall health. But despite the growing popularity of protein supplements, most children and adolescents can usually meet their protein needs through a healthy diet alone. According to the American Academy of Pediatrics (AAP), a balanced diet typically provides enough protein for young people’s healthy growth and development.
That said, before you toss out your protein powder for the kiddos, keep in mind that certain children and teens may benefit from additional protein. Below, we’re taking a closer look at when protein supplementation may make sense, and when it probably doesn’t.
- ABOUT OUR EXPERTS: Lena Bakovic, M.S., R.D.N., C.N.S.C., is a registered dietitian and certified nutrition support clinician. Brittany Michels, M.S., R.D.N., L.D.N., C.P.T. and Karen Cooney, M.S., C.N., C.H.H.C, are Vitamin Shoppe nutritionists. Bonnie Taub-Dix, R.D.N., is a registered dietitian and creator of BetterThanDieting.com.
The Importance of Protein for Growing Kids
There’s no discounting the importance of protein for growing humans. During childhood and adolescence, protein is vital for healthy growth, development, and recovery from daily activities—whether that’s organized sports, active play, or just being a kid. From the age of 6 months to 13 years, an estimated 58% of dietary protein is used to support growth. That number slows down to 43% for kids aged 14-18.
“Insufficient intake of dietary protein can be problematic for young people,” says Lena Bakovic, M.S., R.D.N., C.N.S.C. “Lack of protein, especially among those who are physically active and participating in strength-based activities, can contribute to the loss of muscle mass and declines in functional performance.”
However, protein is only one component of a healthy diet. “As important as protein is, focusing on protein alone can have nutritional shortcomings,” says Vitamin Shoppe nutritionist Brittany Michels, M.S., R.D.N., L.D.N., C.P.T. “Children and teens also need fiber for gut health and plant-based antioxidants like vitamin C and polyphenols, which are absent in primarily protein-focused and meat-based foods.”
How Much Protein Do Kids Actually Need?
According to the AAP, protein should make up about one-tenth to one-third of a child or adolescent’s total daily calories. Kids and teens can get their daily dose from many different foods, including meat, poultry, fish, legumes, nuts, seeds, and dairy products. Some is even found in whole grains and vegetables.
The Recommended Dietary Allowance (RDA), which covers nutrient needs for 98% of the population, says that kids need the following amounts of protein by age:
- Ages 1-3: 13 grams (g) of protein per day
- Ages 4-8: 19 g per day
- Ages 9-13: 34 g per day
- Girls ages 14-18: 46 g per day
- Boys ages 14-18: 52 g per day
For kids’ needs, protein can add up faster than you might think. For a little perspective: A single cup of Greek yogurt provides about 21 grams of protein, while a serving of chicken breast contains about 24 grams.
Which Kids Should Take a Protein Supplement?
While a varied, whole-food diet is the best way to provide kids with protein, certain scenarios warrant a closer look at increasing intake. Below are situations where supplements may be a helpful tool.
Young Athletes With High Training Demands
Very active and athletic children and teens often have greater calorie and protein needs than their less active peers. For example, competitive swimmers, gymnasts, soccer players, wrestlers, dancers, and other highly active children might require additional protein to support muscle recovery and growth.
The reason? “Protein helps keep blood sugar stable and helps prevent muscle breakdown,” says Vitamin Shoppe nutritionist Karen Cooney, M.A., C.N., C.H.H.C. She adds that stable energy levels and proper muscle recovery can help young athletes stay energized during practices and games while supporting healthy growth between training sessions. According to Cooney, in some cases, a protein shake may provide a convenient way to increase protein intake after training or competition when regular meals aren’t practical.
Read More: These Ready-To-Drink Protein Shakes Make On-The-Go Gains Easy
Just remember that supplements shouldn’t replace balanced meals for young athletes. And consuming too much protein (especially from animal foods) can also be problematic. Overdoing it on this macro has been linked to potential health issues in adolescents, such as changes in the onset of puberty. A registered dietitian who specializes in sports nutrition can help you navigate the right amount for your active child.
Children With Picky Eating Habits
Many children go through phases of selective eating. While occasional picky eating is usually not a concern, severely restricted food intake can make it harder to meet protein and nutrient needs, says Bonnie Taub-Dix, R.D.N., and creator of BetterThanDieting.com. In these situations, protein supplements may occasionally help fill common dietary gaps in young people’s diets.
That said, with picky eating, protein is just one nutrient that may fall short. “A multivitamin, probiotics, omega-3s, electrolytes, trace minerals, or even a fiber supplement may be more beneficial than simply adding more protein than necessary,” says Michels.
Children Following Vegetarian or Vegan Diets
Got a plant-based kid? Well-planned vegetarian and vegan diets can provide enough protein and nutrients for growing children. Plant foods such as beans, lentils, tofu, tempeh, edamame, nuts, seeds, and soy products all contribute meaningful amounts of protein. Still, some plant-based children may struggle to consume enough protein-rich foods consistently, particularly if they’re picky eaters or are going through periods of rapid growth.
Read More: 7 Protein Sources For Vegetarians
In these situations, protein powders made from pea, soy, or other plant proteins may occasionally help supplement dietary intake. Besides protein, Michels recommends paying special attention to other nutrients that some children lack, especially those who consume little to no animal products. These include calcium, vitamin B12, magnesium, potassium, and omega-3 fatty acids.
Children Recovering From Illness, Injury, or Surgery
Periods of healing can increase the body’s protein needs. If a child is recovering from surgery, a serious injury, burns, or certain illnesses, there’s a chance they’ll need additional protein to support tissue repair and recovery. Some studies have shown that a protein supplement can accelerate wound healing.
Depending on the situation, your child’s healthcare provider may recommend protein-rich foods, oral nutrition supplements, or specialized medical nutrition products. As for the right amount of protein in these instances, Bakovic emphasizes the importance of individualized recommendations. “Working closely with a registered dietitian nutritionist can help determine individualized protein requirements and identify practical ways to meet those needs,” she says.
Children With Chronic Medical Conditions
Certain medical conditions can interfere with growth, appetite, nutrient absorption, or protein metabolism in young people, says Taub-Dix. Examples of conditions that are linked to “failure to thrive” include:
- Cystic fibrosis
- Inflammatory bowel disease
- Cancer treatment
- Neurological disorders that affect feeding
- Certain kidney disorders
For children with these conditions, protein needs can differ from those of healthy peers. Supplementation decisions should always be made with guidance from a pediatrician, registered dietitian, or other healthcare provider, adds Taub-Dix.
Children Experiencing Growth Delays or Failure to Thrive
When a child isn’t growing as expected, additional nutritional support might be necessary. That may include extra protein. That said, Michels explains that growth concerns are rarely caused by protein deficiency alone. Inadequate calorie intake, underlying medical conditions, hormonal imbalances, feeding challenges, and nutrient deficiencies can all affect growth.
When this applies to a child, it’s important to get a comprehensive evaluation before introducing supplements. If a true protein gap exists, healthcare providers can recommend the most appropriate dietary or supplemental approach.
Bottom Line
Protein plays an essential role in growth, development, athletic performance, and recovery in people of all ages. Most children and teens can get all the protein they need from a balanced, varied diet. But in some cases, a supplement may make sense. If your child is an avid athlete, recovering from an illness, living with a chronic condition, following a restricted diet, or going through a picky eating phase, it’s worth a check-in with their pediatrician to see if a protein supplement is the right choice.