Protein powders are used for muscle development and weight gain by adults. However, doctors may recommend protein powders for kids only to fill nutritional gaps. These powders are derived from plant and animal sources. Apart from amino acids, these also contain other substances such as artificial sweeteners, artificial flavors, multi-vitamins, minerals, preservatives, and thickeners (1). Hence, they must be administered to children after a doctor’s prescription. Mostly, children who consume a balanced diet do not need additional high-protein supplements but if your doctor recommends, then know more about protein powders, their types, and safety concerns for children from our post.
Is Protein Powder Safe For Children?
Protein powders are dietary supplements that do not undergo the US Food and Drug Administration’s (US FDA) testing, regulation, and approval process, unlike prescription drugs (2). The quality and safety of these supplements are left up to the manufacturers to evaluate. According to the American Academy of Pediatrics (AAP), supplements can be susceptible to contamination, safety problems, and quality issues, even when purchased from a reliable source (1). Also, the safety and long-term effects of protein supplements is still under research and not completely known. Therefore, if you wish your child to have protein powder, then seek a pediatrician’s advice. Meanwhile, you may want to add the following dietary sources of high-quality protein: With growing understanding of food and nutrition in overall health our approach is shifting towards complete nutrition rather than focusing on a single factor. So the terms like high-quality protein or complete protein have come into existence. A high quality or complete protein is the one which contains all essential amino acids (amino acids which cannot be produced in the body and so have to come from diet). Amino acids are the building blocks of protein in our body. Examples of high quality protein are:
Beans Nuts and seeds Tofu and soy products Fish Poultry Dairy products
Adding a variety of protein-rich foods in your child’s daily diet can help maintain optimum intake. Most animal-based foods are a rich source of complete protein with all essential amino acids (1). Some of the good animal sources of protein are turkey, chicken, fish, eggs, milk, cheese, and lean beef (2). There are several vital plant-based protein sources for children on a vegetarian or vegan diet. Below is a list of plant foods with approximate protein quantities per serving (3).
How Much Protein Do Children Need?
According to the Dietary Guidelines For Americans (2015-2020), children’s protein requirement depends on their age, sex, and activity. The following are the optimum recommended dietary allowance values for children and teens of various age groups (4). Source: Dietary Guidelines For Americans 2015-2020 Adding a variety of protein-rich foods in your child’s daily diet can help maintain optimum intake. Most animal-based foods are a rich source of complete protein with all essential amino acids (1). Some of the good animal sources of protein are turkey, chicken, fish, eggs, milk, cheese, and lean beef (2). There are several vital plant-based protein sources for children on a vegetarian or vegan diet. Below is a list of plant foods with approximate protein quantities per serving (3). Source: Academy of Nutrition And Dietetics
When Is Extra Protein Needed For Children?
Most children and adolescents in the US consume 1.5 to three times their daily recommended intakes (DRIs) for protein (5), suggesting sufficient protein consumption to meet the nutrient need. However, the protein requirement could increase in certain situations. Pediatricians generally recommend a well-balanced, high-protein diet to meet the increased protein needs. The use of protein powder is advised after a thorough evaluation of the need and contemplation of alternatives.
What Are The Side Effects Of Protein Powder For Children?
The consumption of protein powder by a child/teen without pediatric guidance may lead to the following side effects (1) (8). Protein powders may also contain additives and other compounds that adversely affect a child’s health.
What Are The Different Types Of Protein Powders?
There are several types of plant and animal protein-based powders available over the counter. Some of the common ones are discussed here. Children and teens are recommended to consume soy products, such as tofu, tempeh, and miso, in their diet in moderate amounts. Overconsumption of soy protein may lead to gastrointestinal disturbances. Excess soy protein may increase the risk of Kawasaki disease in young children with a genetic predisposition to the disease (16). Children and teens with dairy allergy or lactose intolerance should consume whey or casein after doctor consultation. It is good to consult a doctor before serving soy protein, especially if the child has a family history of Kawasaki disease.
How To Choose Protein Powders For Kids?
Consult a pediatrician before picking a protein powder for your child/teen. You may use the following steps to select the best product.
