Dante Carrillo
Protein is an essential nutrient for kids, as it is the building block of their bodies, helping to make blood, bone, and enzymes, as well as supporting their bodies as they constantly make new cells. However, not all sources of protein are created equal, and it can be hard for some families to ensure their children are getting enough. While protein supplements are an option, they are unnecessary for most healthy children, who get the recommended amount of daily protein through their regular diets. In fact, too much protein may be harmful and can lead to unintended health consequences, including weight gain, organ damage, and dehydration.
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What You'll Learn
Protein deficiency in children is rare, but it can be dangerous
Protein is an essential macronutrient for children's development and growth. It is made up of chemical 'building blocks' called amino acids, which play a key role in several bodily functions, including the recovery and repair of tissues in the muscles. According to Bharati Bhatt, a dietitian, protein contributes to the mental and physical health of children.
Protein deficiency in children is rare, especially if they have access to a variety of foods and do not have a medical condition that might prevent them from getting enough protein. However, it can be dangerous, and children can experience various symptoms, such as fatigue, lack of concentration, lowered immunity, and more.
Kwashiorkor is a severe form of malnutrition caused by not eating enough protein or other essential vitamins and minerals. It is most common in some developing regions, but it can happen to any malnourished child. In children, it can be linked to recent weaning, recent infection, and disruptions in childhood, such as parental death, a temporary home environment, or poverty. According to a 2021 study, children between 4 and 13 years old require about 0.95 grams of protein per day for every kilogram they weigh, while those between 14 and 18 need about 0.85 grams. However, these numbers may be underestimated, as recent studies indicate potentially higher protein requirements, especially for children.
If a child is deficient in protein, it is recommended to incorporate more protein-rich foods into their diet, such as lean meats, poultry, fish, eggs, legumes, and dairy products. Two servings of dairy and one to two servings of other lean proteins are usually enough to meet their protein needs. However, in rare cases, a child might need additional dietary protein, especially if they have a medical condition, are underweight, have a metabolic condition, or are eating a vegan or vegetarian diet. In such cases, it is essential to consult a pediatrician or a registered dietitian before adding any protein powders or supplements to their diet.
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Protein supplements are unnecessary for most children
Sports nutrition specialist Diana Schnee, MS, RD, CSP, LD, says that "in most Western countries, children already get two to three times the protein they need daily. It's uncommon for a child to need extra." Schnee also notes that consuming extra protein from supplements can be unhealthy, especially for children, and can cause long-term health issues. Excess protein means excess calories, which, if not burned off, are stored as fat, leading to weight gain.
High protein levels can also cause kidney stones and put a strain on the kidneys and liver, increasing the risk of dehydration. This is because processing protein creates nitrogen in the liver, which makes it harder for the body to process waste and toxins and decreases the body's ability to break down nutrients.
Protein supplements are also largely unregulated by the Food and Drug Administration (FDA), and many products do not label all their ingredients, so it is unclear what a child is consuming. They may contain stimulants or substances that can affect a child's digestive system.
In rare cases, a child may need a protein supplement if they have been diagnosed with a medical condition, are underweight, have a metabolic condition, or are eating a vegan or vegetarian diet. However, this should only be done in consultation with a pediatrician or dietitian, and efforts should first be made to increase protein intake through food.
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Excess protein can cause weight gain in children
Protein is essential for the proper growth and development of children. However, it is important to understand that excessive protein intake can lead to unintended health consequences.
Additionally, it is important to be cautious about the source of the extra protein. Protein supplements, such as powders and shakes, often contain added sugars and stimulants that can contribute to weight gain and negatively impact a child's health. These supplements are not always regulated by the Food and Drug Administration (FDA), and their labels may not disclose all ingredients. Therefore, it is challenging to know exactly what your child is consuming.
It is recommended to focus on incorporating protein-rich foods into a child's diet rather than relying on supplements. By offering a variety of whole foods, such as lean meats, dairy, beans, and vegetables, children can meet their nutritional needs without the risk of excess protein intake.
In most cases, children in Western countries already consume two to three times the protein they need daily. Unless a child has a specific medical condition, such as protein waste or a vegetarian/vegan diet, they are likely meeting their protein requirements through a balanced diet. Consulting a pediatrician or a registered dietitian can help determine if a child has any deficiencies and the best way to address them.
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High-protein diets can lead to organ damage and dehydration
While protein is an essential part of a healthy diet, helping to build and repair muscle, organs, and bones, excessive protein intake can lead to several health issues, including organ damage and dehydration.
Organ Damage
High-protein diets can cause kidney stones and make the kidneys work harder to filter out waste products, wearing them out over time. This can lead to renal dysfunction. Processing protein also creates nitrogen in the liver, which can increase the risk of dehydration.
Dehydration
High-protein diets, particularly those that restrict carbohydrates, can lead to dehydration. This is because the body needs more water to flush out the excess nitrogen produced by protein metabolism. A small 2002 study found that as protein intake increased, hydration levels decreased. The participants did not feel thirstier, but their urine was more concentrated, indicating dehydration. Therefore, it is important to increase fluid intake when consuming a high-protein diet, even if you don't feel thirsty.
It is important to note that protein deficiency is very uncommon in children with access to a variety of foods. Most children already get two to three times the protein they need daily through their meals. Excess protein can lead to weight gain as the excess calories are stored as fat. It can also cause digestive issues and increase the risk of coronary heart disease or even cancer.
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Consult a doctor or dietitian for a child's individual protein needs
Protein is a vital macronutrient for child growth and development. It helps in the recovery and repair of tissues in the muscles, skin, organs, blood, hair, and nails. However, individual protein needs vary depending on a child's age, size, weight, gender, and activity level.
The recommended daily allowance (RDA) for protein is higher in children than in adults. The average daily intake of protein for children is 0.85g/kg - 0.95 g/kg, depending on age and gender. Children aged 4-9 years old need about 19 grams each day, while those between 9-13 need about 34 grams a day. Boys, in particular, need a slightly higher protein intake due to their physiological needs.
If you are unsure whether your child is meeting their protein needs or have concerns about their protein intake, it is best to consult a doctor or a registered dietitian. They can guide you based on your child's individual needs and help determine if any protein supplements are required.
While protein is essential, it is important to remember that too much protein can have unintended health consequences. Excess protein can lead to weight gain, as the extra calories are stored as fat. It can also cause organ damage, particularly to the kidneys and liver, and increase the risk of dehydration. Therefore, it is always advisable to seek professional advice before adding any protein supplements to your child's diet.
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Frequently asked questions
Protein is an essential part of a child's diet as it helps build muscle and tissue, strengthens bones, and provides fuel and energy. However, too much protein can have unintended health consequences. Protein deficiency is uncommon in children who eat a well-balanced diet, and most children get the recommended amount of daily protein through their meals. Therefore, it is best to consult a paediatrician or a dietitian before adding any protein powders or supplements to a child's diet.
A high-protein diet may cause weight gain due to excess calories. It can also lead to organ damage, especially to the kidneys and liver. High protein levels can cause kidney stones and make the kidneys work harder to filter out waste, leading to dehydration. Additionally, processing protein creates nitrogen, which can decrease the body's ability to process waste and break down nutrients.
The recommended daily protein intake varies depending on a child's age, size, weight, and gender. On average, children need about half a gram of protein for every pound they weigh. For example, a 50-pound child would need about 25 grams of protein each day. According to the American Academy of Pediatrics (AAP), children up to age 8 who drink the recommended amount of cow's milk get their required protein intake.
There are various healthy sources of protein for children, including plant-based, dairy, and lean meat options. Some specific examples are beans, nut butters, nuts, whole grain bread, seafood, dairy products, and lean meats. It is important to provide a variety of protein sources to ensure children get the most nutrients.
