Protein is one of the important components in every human body whose role is to maintain health and body function. Consuming sufficient protein through food helps maintain health and maximizes optimal development of the body, especially during the growth period.
Children's protein needs vary depending on age, gender, physical activity and health condition. It is very important for children to get adequate protein intake from a balanced diet.
What is the recommended protein intake for children?
Children's protein requirements vary, with recommendations based on their age as follows:
- For children aged 1-3 years, experts suggest 13 grams of protein
- For children aged 4–8 years, the recommended protein intake is 19 grams
- Children aged 9–13 years should aim for 34 grams of protein
- Teenage boys aged 14–18 years are advised to consume 52 grams of protein
- Adolescent girls aged 14–18 should aim for 46 grams of protein
Benefits of protein for children and adolescent's health
Adequate protein intake offers numerous health advantages for children and adolescents, such as:
- Facilitating the growth and development of cells, tissues, and organs during periods of growth
- Supporting muscle maintenance and repair, especially after physical activities
- Aiding in the production of antibodies to bolster the immune system against infections and diseases
- Contributing to the growth and upkeep of hair, skin, and nails
- Supporting brain growth and cognitive development
- Acting as an energy reserve when calorie intake from carbohydrates and fats is insufficient
- Assisting in appetite control and promoting a healthy weight, encourage children to opt for nutritious foods over less healthy snacks
Is it necessary to give protein supplements to children?
While protein holds significant importance for children, it's unnecessary to provide them with additional protein supplements like whey protein drinks. Children should not use protein supplements carelessly without consulting a dietitian or healthcare provider.
It's crucial to note that excessive protein consumption can also have negative impacts on health, leading to:
Weight gain
Protein supplements may contain added sugar or calories that can cause weight gain when consumed in excessive amounts. Excess calories can impact weight gain and obesity.
Kidney and liver damage
Excessive protein consumption can cause the kidneys to work too hard. As a result, children are more at risk of kidney stones, long-term kidney damage and dehydration.
Nutritional deficiencies
Providing children with protein supplements can lead to them feeling full before consuming their main meal. However, the main meal typically includes other essential nutrients besides protein that are equally important.
It's advisable for children to obtain adequate protein solely from their daily diet. Unless a doctor specifically advises otherwise, additional protein supplements are usually not necessary.
Ensuring a balanced diet with appropriate portions is crucial for children to maintain a healthy weight and achieve optimal growth.
If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
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- Sean Edbert Lim, MBBS
Vincent Iannelli, MD (2022). Protein-Rich Foods for Kids. Available from: https://www.verywellfamily.com/protein-rich-foods-2633936
CHOC (2022). How much protein does my child need?. Available from: https://health.choc.org/how-much-protein-does-my-child-need/
Cleveland Clinic (2021). Why Extra Protein for Your Child Is Unnecessary—and Possibly Dangerous. Available from: https://health.clevelandclinic.org/why-extra-protein-for-your-child-is-unnecessary-and-possibly-dangerous/
Moira Lawler (2022). What Is Protein? A Complete Scientific Guide. Available from: https://www.everydayhealth.com/diet-nutrition/protein-how-much-you-need-benefits-sources-more/
Mrunal (2022). Protein for Kids: Benefits, Requirements, and Foods. Available from: https://parenting.firstcry.com/articles/protein-for-kids/
WebMD (2023). Is It Safe to Give a Child Protein Drinks?. Available from: https://www.webmd.com/children/is-it-safe-to-give-a-child-protein-drinks
