Adequate protein intake is not only important for athletes, those who want to lose weight or pregnant mothers : it is also vital for developing children. From infancy to the end of adolescence, all their organs and tissues are constantly growing, and one of the essential “fuels” for this non-stop growth is protein. You wouldn’t think it, but even in the United States, surveys show that 1 in 7 school-aged children do not get enough protein every day.
But why do children and teenagers need a lot of protein? How much is that much? Is there such a thing as too much? And in what cases can protein powder be useful? Let the answers follow!
What is the role of protein in children’s development?
Protein is the basis of life, found in every single cell. It is also an indispensable building material for tissues , such as muscles, skin and bones. It is a key component of antibodies that protect children’s bodies from diseases and help keep their immune systems strong.
A lack of protein can lead to fatigue, lack of concentration, a weak immune system, stunted muscle development and growth, joint and bone pain, slow wound healing, and hunger. In case of low protein intake, the body literally begins to heal its own tissues.
How much protein do children and adolescents need?
The current professional recommendations for daily protein intake were determined based on the so-called nitrogen balance . This means that the amount of nitrogen released by the body is subtracted from the amount of nitrogen taken in by the body. In a healthy person, the absorbed nitrogen is equal to or more than the two.
Unlike carbohydrates and fats, all proteins contain nitrogen, which is why nitrogen balance is used to measure ideal protein intake. In the meantime, however, newer, more advanced methods have also appeared, and these show that the real needs can be up to 60% higher than the previously established values - both for children and adults.
Current recommendations: 0.95 g/kg body weight per day for 4-13 year olds, 0.85 g/kg body weight per day for 14-18 year olds. Modern studies indicate that much more than this, approx. 1.5 g/kg of body weight may be the optimal protein intake for children and teenagers.
Protein is not everything!
Physically active, athletic children need even more protein and a caloric intake that covers both the energy requirements of physical activity and the needs for growth and development. Without adequate caloric intake, physical and mental development can be retarded.
However, protein is not everything, in fact! Carbohydrates and high-quality, good fats should not be forgotten either, as these are basically better sources of energy for your body. Carbohydrates, especially complete (ie unprocessed) carbohydrates rich in fiber, vitamins and minerals, are the number one source for the energy requirements of a lot of movement.
It is important to consume enough protein, but it is not at all the goal that protein dominates the diet. The recommendation is that between the ages of 1-3 years, 6-20% of the calories should be protein, and between the ages of 4-18 years, 10-30% . The proportion of fat is 30-35% of calories between the ages of 2-3 years, and 25-35% between the ages of 4-18 years. And the remaining calories come from carbohydrates.
An excessively high protein intake can have a negative effect on children’s health: it can cause digestive system complaints, organ damage, and even with adequate fat and carbohydrate intake, it can significantly increase calorie intake, which can lead to obesity.
What are good sources of protein and when is protein powder useful?
In childhood, it is most important that the macro- and micronutrients necessary for growth and development come from a balanced and varied diet . Dietary supplements, such as protein powder, should only be included in justified cases – in this case, mostly as a snack between main meals, as breakfast before school on busy days or to increase the protein content of a main dish.
Protein-rich plant foods that should be placed on children’s plates often: legumes (beans, lentils, peas), nuts, oil seeds, seed butters, whole grains, quinoa, tofu, tempeh, seitan.
Although this is not the main topic of this article, you should know that children’s protein needs can also be perfectly met with plant-based nutrition . According to the position of the American Academy of Nutrition and Dietetics, which has more than a hundred thousand professionals, a properly prepared vegetarian diet, including a vegan diet, is appropriate and healthy for all stages of life – in childhood, childhood and adolescence.
Supplementing the diet with protein powder is particularly useful if the child:
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- it is very picky, feeds unilaterally
- thin or malnourished
- suffer from food allergies or food sensitivities
- follows a vegan or vegetarian diet
- suffers from a metabolic disorder
- does sports regularly (3-5 times a week), even competitively
Protein powder in itself is of course not a dangerous substance, it literally provides the body with the same amino acids that “real food” does, only faster and in a more concentrated form. A well-chosen protein powder is 100% natural and contains no additives, artificial sweeteners or added sugar.
The best choice for children is vegetable protein powder , which is free of allergens and easier to digest than animal products. If it is a flavored protein powder, it is best if it is sweetened with natural Stevia extract.
How can protein powder be included in children’s diets?
If you, as a parent, make sure that your child does not take in too much protein with his meals, then protein powder is very useful from time to time. A protein shake is clearly a healthier choice than “bunny” cocoa or other store-bought cocoa, milk and yogurt drinks. And definitely if you boost it with fruits, vegetables and seeds as a smoothie .
Instead of store-bought sweets full of sugar (or even artificial sweeteners), containing palm oil, trans fats and other ingredients that cannot be called healthy by any chance, a pancake, biscuit or other delicacy made with vegetable protein is a much better choice for children .
And you can go one step further: with natural vegetable protein powders, you can not only bake (for example, you can use it to replace part of the flour), but you can also prepare salty dishes !
From the age of 12-14, the role of protein products and post-workout shakes can be appreciated, especially in the case of boys, as testosterone production starts at this time and muscles develop more and more . Combined with exercise, this significantly increases the need for protein. However, the basic rule remains as a teenager, and then also as an adult: healthy nutrition comes first, protein powder can only come after that, as an aid to achieving optimal protein intake.