Is Protein Powder Safe for Kids?

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In the world of nutrition and growth, protein reigns supreme as the building block of muscles, bones, and tissues, amongst many other functions in the body. Given that the market is flooded with various protein supplements, bars, shakes, and powders, it’s no wonder we often wonder whether protein powder could be beneficial in the diets of our growing kids.

While protein powder can be a convenient way to supplement a child’s diet, it’s not necessary for most children who eat a balanced diet. Generally, it’s best to focus on offering a variety of protein-rich foods as part of a well-balanced diet to support overall growth and development.

However, there are some instances when protein powders may be helpful in a growing child’s diet, so it’s important to discern whether protein supplements are safe and when/if they are necessary. In this post, we’ll go over the benefits, potential safety concerns, and need for protein supplements for kids (including kids’ protein powders).

What is protein?

Protein is a macronutrient necessary for the growth, repair, and maintenance of tissues in the body. This essential nutrient is made up of smaller units called amino acids, often referred to as the building blocks of protein. 

There are 20 different amino acids, nine of which are considered essential amino acids because the body cannot produce them on its own, and they must be obtained from the diet. 

Most animal proteins are considered “complete” because they contain all nine essential amino acids, whereas many plant-based protein sources are considered “incomplete” because they usually don’t include all nine (except for soy products, quinoa, amaranth, and buckwheat).

Proteins play many essential roles in the body, including building and repairing tissues, maintaining enzyme function for digestion and metabolism, producing hormones, helping the body fight infections and diseases, and stabilizing blood sugar.

Adequate protein intake is vital to support these essential functions. The recommended daily intake of protein varies depending on factors such as age, sex, and activity level; however, in general, it is recommended that protein make up about 10-30% of total number of calories we eat each day.

Daily protein needs for kids

The recommended daily protein intake for children varies depending on age, weight, activity level, growth rate, and overall health status. There is an easy formula you can use to calculate your child’s specific minimum daily protein needs:

Daily protein needs = ½ gram protein per pound body weight

For example, a 5-year-old child who weighs about 40 lbs would need about 20 grams of protein per day (40 divided by 2). 

TOP TIP: It is sometimes easier to think about protein for kids in 1-ounce equivalents; for example, one slice of deli meat, one egg, 12 almonds, one tablespoon of nut butter, or ¼ cup of beans are all one-ounce equivalent servings of protein.

Listed below is the Recommended Dietary Allowance (RDA) for Protein for each age group:

• Toddlers (1-3 years): ~13 grams of protein per day or 2-ounce equivalents

• Preschoolers (4-8 years): ~19 grams of protein per day or 4-ounce equivalents

• School-age children (9-13 years): ~34 grams of protein per day or 5-ounce equivalents

• Adolescents (14-18 years): ~46-52 grams of protein per day or 5 to 6.5-ounce equivalents (depending on their gender and level of physical activity)

Did you know that most kids 8 years and younger who drink the recommended daily amount of cow’s milk per day will reach their target protein intake? Eight ounces of whole cow’s milk has about 8 grams of protein. If a child drinks 16-20 ounces of cow’s milk per day as recommended by the American Academy of Pediatrics, they will be getting about 16-20 grams of protein, the amount of protein that meets their daily RDA.

Read about toddler protein needs in this blog!

Learn more on protein requirements for children here!

What are the benefits of protein powders for kids?

In most cases, children can meet their protein needs through a balanced diet without supplements. Parents should do their best to provide a variety of sources of protein, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

Many parents of teen athletes wonder if protein powders are beneficial, especially after workouts. Most teens can get an adequate amount of protein from a well-balanced diet, and due to limited research in adolescents, there are currently no recommended supplements for teen athletes. 

Protein deficiency is rare in Western countries but still possible. Signs of protein deficiency may include delayed growth, poor immune health, and increased hunger. 

If your child is underweight, has a metabolic condition, eats a plant-based or vegan diet, is a picky eater, or avoids dairy, soy, and legumes, getting the appropriate daily protein recommendations may be challenging. In such cases, a protein powder or supplement may be beneficial in your child’s diet. 

That being said, it’s best to consult a pediatrician or a registered dietitian to determine the necessity, safety, brand, type, and serving size of protein supplements like protein powders for your child, as not all options are created equal.

What are the most common types of protein powder for kids?

When considering the best protein powder for kids, it’s essential to choose a product with your healthcare provider that is specifically formulated for their nutritional needs. Look for options labeled as "complete protein powder," which indicates that they contain all nine essential amino acids necessary for optimal growth and development.

Many protein powders are highly processed and contain added sugars, artificial sweeteners, and unnecessary additives and thickeners. Do your best to avoid powders with these added ingredients. As a pediatric dietitian, I find that some of the best high-quality, safe protein powders for kids include:

• Whey or Casein Protein: Derived from dairy, these complete protein sources are rich in essential amino acids, making them excellent choices for children. However, if your child is dairy-sensitive, this protein may upset their stomach.

• Plant-Based Protein: Ideal for children following a vegan or vegetarian diet, plant-based protein powders often include pea protein, brown rice protein, chia, or hemp protein. However, they are often incomplete proteins and must be blended to create a complete amino acid profile. (**If your child is allergic to peanuts, they may have cross-sensitivity to pea protein – check in with your allergist!)

• Collagen Protein: Collagen protein powder provides a unique blend of amino acids that support skin, joint, and bone health. However, it should not be relied upon as the sole source of protein for children as it is not a complete protein.

How to assess the safety and quality of protein powders

Because protein powders are considered supplements, they are not regulated by the Food and Drug Administration (FDA) in the same way drugs are regulated. This means that it’s up to the manufacturers to ensure their products' safety and their labels' accuracy. And that means it’s up to us to do our own research before we buy! When looking for a high-quality and safe protein powder, there are a few things to take into consideration:

1. Check the ingredient list: Avoid products with additives, extra supplements (like vitamins and minerals), caffeine, added sugars, or artificial sweeteners. Look for products with just one ingredient - the protein source.

2. Get to know the brand: Research the reputation and history of the brand. Read reviews, testimonials, and any reported issues with their products.

3. Check for third-party certifications: Look for brands certified by reputable third-party organizations such as NSF International or Informed Choice. These certifications can ensure that the product has been tested for quality and safety.

4. Manufacturing Process: Investigate the product's manufacturing practices and facilities. Look for certifications such as Good Manufacturing Practice (GMP) or Hazard Analysis and Critical Control Points (HACCP), which indicate adherence to high cleanliness and quality control standards.

5. Source of the Protein: Look for companies who are transparent about their sourcing practices.

How to use protein powders for kids

If your healthcare provider or registered dietitian does recommend adding a protein powder into your child’s diet, there are many easy ways to incorporate it into foods they may already eat. Choose an unflavored powder that can be easily blended into several different recipes. 

One of my favorite ways to use a protein powder is to blend one serving into a smoothie, like this Brain-Boosting Smoothie or Chocolate Cherry Smoothie. These and other smoothies with protein powder also work well as popsicles when you freeze them into ice pop molds.

Another easy way to use an unflavored protein powder is by mixing it into the dry ingredients for muffins, energy balls, bars, or pancakes before you add the wet ingredients for a quick protein boost.

Brain-Boosting Smoothie

Chocolate Cherry Smoothie

BLW Blueberry Muffins

Upgraded Easy Blender Pancakes

What are the potential risks of protein powder for kids?

While protein powder can be a convenient way to boost protein intake if a child is having a difficult time getting enough through their diet, there are potential risks associated with its use, especially in children. 

Excessive protein consumption, whether through supplements or food sources, may lead to digestive issues, excessive calorie intake, and nutrient imbalances. In those with kidney disease, eating a high-protein over the long term can also compromise kidney function. Signs of excess protein intake in children may include stomach aches, dehydration, nausea, diarrhea, fatigue, headaches, and possible seizures.

It is important to note that most of these potential risks are associated with extremely high levels of protein intake. Studies show that most children are already eating 2-3x the recommended daily intake (which is actually more of a recommended intake to prevent deficiency), and there are currently no guidelines for the optimal amount of protein intake in the pediatric population.

Is it safe to give adult protein powder to kids?

Unless recommended by your healthcare provider or registered dietitian, it is best to avoid giving adult protein powder to kids. Children have specific nutrition needs for growth and development as compared to adults. Adult protein powders may not be formulated to meet the unique nutritional needs of a growing child, potentially providing excessive amounts of protein or other nutrients that could be harmful. 

Additionally, many adult protein powders contain additives, added sugars or artificial sweeteners, and additional supplements. It is best to work with a pediatrician or registered dietitian to find the best pediatric protein powder for your child based on their age, nutritional needs, dietary preferences, and any underlying health conditions. 

Protein powder alternatives for kids

For parents looking for an alternative to protein powders, there are plenty of whole-food alternatives rich in protein. For kids, some of the best high-protein foods include:

• Lean meats: Chicken, turkey, and lean cuts of beef or pork 

• Fish: Especially fatty fish like salmon, tuna, and sardines* (they are also rich sources of omega-3 fatty acids!)

• Eggs: Eggs are a versatile, high-quality protein source that can be prepared in many ways, such as scrambled, boiled, or made into egg bites, deviled eggs, or a frittata (for reference, one egg has 6 grams of protein)

• Dairy products: Milk, yogurt, and cheese are all good sources of protein (Greek yogurt and cottage cheese are particularly high in protein and can be topped with fruit or granola for a tasty breakfast or snack)

• Legumes: Beans, lentils, and chickpeas* are all plant-based foods that are high in protein and can be included in soups, stews, or salads; pack these easy Toasty Chickpeas in your child’s lunch

• Nuts and seeds: Almonds*, peanuts, peanut butter, and sunflower seeds* are delicious on their own or can be spread on toast as nut butter or used as a dip for fruits or vegetables; another favorite with my kids is chia seeds* - try these delicious Mamma Chia* fruit pouches

• Whole grains: Quinoa, brown rice, and whole wheat bread or pasta are delicious in stir-fries, casseroles, and salads

• Tofu and tempeh: These plant-based soy protein sources can be added to stir-fries, soups, sandwiches, and wraps; check out these tasty Baked Sesame Tofu Bites

Wild Planet Wild Sardines*

S&W Garbanzos Chickpeas*

NOW Foods Unsalted Almonds*

NOW Foods Pumpkin Seeds*

Now Foods Organic Chia Seed *

Mamma Chia Squeeze*

Is protein powder safe for kids?

The bottom line is yes, protein powder can be safe for kids when used appropriately; however, if considering protein powder for your child, consult with a pediatrician or registered dietitian to determine the safest and most appropriate option based on their individual needs and dietary preferences.

Choose high-quality products specially designed for kids and ensure that they complement rather than replace whole food sources of protein. By prioritizing nutritious, whole foods, we can help our children meet their daily protein needs and promote optimal health and well-being over time.

If you are looking for more personalized guidance regarding your child’s specific protein requirements and dietary preferences, I am accepting new patients in my virtual practice and would love to meet with you. 

And if you have a picky eater, check out my FREE guide to reducing picky eating or enroll in my online course, Solve Picky Eating, which includes 12 self-paced short video lessons, downloadable guides, and checklists to support you along your journey of navigating picky eating.

Thanks for reading!