Can Kids Drink Protein Shakes?
Key takeaways:
Protein shakes aren’t necessary for most children. But in some cases, they can be a useful and convenient way to fill nutritional gaps for a child who requires extra protein.
Before opting for protein shakes, see if your child can get enough protein from a range of foods, such as chicken, fish, and plant-based foods like tofu, legumes, and grains. Protein shakes should be a plan B.
If you buy a protein shake for your child, make sure it has been screened for contaminants and contains the right amount of protein to meet their needs. Consuming too much protein can lead to weight gain and kidney stones.
Table of contents
Protein is a vital nutrient for people of all ages. In children, protein is essential for normal growth and development. Protein is important for building muscle and tissue, making hormones, and setting a foundation for strong bones.
It’s natural to wonder whether your child might benefit from an extra boost of protein. Or maybe your teenager is interested in adding protein because of something they saw on social media.
Read on to learn whether protein shakes are helpful — or harmful — for kids. We’ll review how much protein your child really needs and when a protein shake might be worth considering.
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A quick note: In this article, “protein shake” refers to a ready-made shake with 10 g or more of protein or any high-protein beverage made with protein powder and milk or water. It doesn’t include smoothies made at home with milk or yogurt.
Should kids drink protein shakes?
It depends on your child. If they eat a varied diet and get enough protein from foods like chicken, fish, and yogurt, protein shakes aren’t necessary.
But a small minority of children may benefit from protein shakes, including:
Picky eaters
Vegans
Elite athletes
If you’re wondering whether you should give your child protein shakes, start by asking yourself these three questions:
How much protein does my child need? A 3-year-old child in daycare will have very different protein needs than a 17-year-old football player. Use the chart below to find out how much protein your child needs.
What is my child’s current protein intake? You can work with a dietitian or use a food tracking app to monitor their intake over a few days to see if they’re meeting their protein needs.
Can my child get enough protein from whole foods without relying on protein shakes? The answer may be “no” if they’re very picky or have a medical condition requiring extra protein.
Try to choose whole foods first
If your child isn’t getting enough protein, try to increase their protein intake using whole foods, such as:
Poultry like chicken or turkey
Fish and seafood
Meat such as beef, pork, or lamb
Eggs
Dairy foods like milk, cheese, and yogurt
Soy foods like tofu and edamame
Beans, chickpeas, and lentils
Nuts, seeds, and nut butters
What are the healthiest snacks for your child? Read about easy snacks you can prepare at home, and which store-bought snacks are the most nutritious.
Have a picky eater? Involving them in food prep and eating meals together can help. Learn about tips for how to encourage healthy eating habits at home.
What are the best plant-based protein sources? Learn about the best protein-packed foods to reach for if you follow a vegan or vegetarian diet.
These foods contain vitamins, minerals, and fiber. Plus, they contain a range of antioxidants. This is a nutrient profile that isn’t easily replicated in a protein shake. If your child can’t get enough protein from whole foods, a protein shake can be your plan B.
How much protein do kids need?
According to the Dietary Guidelines for Americans, the amount of protein a child needs depends on their age. Here’s the Recommended Dietary Allowance (RDA) for children.
Age | Amount of protein per day |
1-3 years | 13 g (or 0.5 g protein per pound of body weight) |
4-8 years | 19 g |
9-13 years | 34 g |
14-18 years (male) | 52 g |
14-18 years (female) | 46 g |
Protein content in common foods
Most kids aren’t protein-deficient and usually get more than enough protein from their regular meals and snacks. To understand how much protein your child consumes in a given day, it’s helpful to know the protein content of some common foods. It’s easy to see how quickly protein can add up.
Food | Serving size | Protein (g) |
Chicken or turkey | 3 oz | 25-28 g |
Beef or lamb | 3 oz | 23-26 g |
Tuna or salmon | 3 oz | 22 g |
Greek yogurt | 6 oz | 18 g |
Edamame | ½ cup | 9 g |
Reduced-fat milk | 1 cup | 8 g |
Beans (like black or kidney) | ½ cup | 8 g |
Peanut butter | 1 tbsp | 7 g |
Mozzarella cheese | 1 oz | 7 g |
Egg (large) | 1 | 6 g |
Whole wheat bread | 1 slice | 4 g |
Which children might need extra protein?
Protein deficiency among children is rare in the U.S. But a small number of children may struggle to reach their protein needs. Possible reasons include:
Extreme picky eating: Children who have avoidant/restrictive food intake disorder (ARFID) or other diagnosed forms of picky eating may benefit from protein shakes. These children are less likely to get enough protein in their diet. In some cases, this can affect their growth.
Vegans: A well-planned vegan diet can meet a child’s protein needs without protein shakes. But shakes made with pea, hemp, or soy protein powder offer a convenient on-the-go option for filling nutritional gaps.
Elite athletes or teenage bodybuilders: Teens who are competitive athletes may train for hours daily, which can take a toll on their muscles. Youth athletes need extra protein to support both overall growth and athletic performance. Even so, experts recommend getting this extra protein from food rather than supplements whenever possible.
Cystic fibrosis: Children born with this genetic condition require a very high-calorie diet. Protein shakes are sometimes recommended to help them meet their nutrient needs.
Failure to thrive: Slow growth and low weight in children may be diagnosed as “failure to thrive.” This medical condition may be treated with a nutritious diet that provides about 150% of normal calories to promote growth.
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Ideas for protein snacks for kids
If your child isn’t getting enough protein to meet their needs, try increasing their protein intake through food before turning to a protein shake. Snack time is a great opportunity to add protein.
High-protein snack ideas for kids include:
A fruit smoothie made with Greek yogurt
Chopped hard-boiled eggs on crackers
Steamed edamame with a sprinkle of sea salt
Half of a turkey and cheese sandwich
A yogurt, granola, and berry parfait
Sliced cheese with an apple or pear
Cottage cheese and cantaloupe
Mashed tuna with whole-grain crackers
Roasted chickpeas, peanuts, or soy nuts
Risks of protein shakes
If children who don’t need extra protein consume protein shakes, there are some potential risks:
Weight gain: Getting more protein than needed can lead to weight gain. This can increase their risk of other health conditions.
Kidney stones: Getting too much protein decreases the amount of urinary citrate in your body. It also increases urinary calcium excretion. Together, these changes can lead to painful kidney stones.
Unhealthy additives: Many protein shakes contain artificial sweeteners, added sugars, and preservatives. Many protein shakes also contain emulsifiers — thickeners that give shakes their creamy texture. These and other additives can be harmful for gut health. Researchers are still studying the effects of these additives on children.
Bad habits: Teaching children to eat well-balanced meals takes time and effort. If protein shakes regularly replace meals, children may not learn how to eat a balanced diet. This may create disordered eating over time.
How to choose protein shakes for kids
If you think your child needs a protein shake, talk to a trusted health professional about your child’s specific needs. If you decide to buy protein shakes for your child, there are some important things to consider when choosing a protein shake.
Overall safety
Protein shakes are considered supplements and aren’t regulated by the FDA. In the past, some protein shakes have been found to have high levels of metals such as lead, arsenic, and mercury. To avoid contaminants or added substances, look for brands that have the “Certified for Sport” seal from NSF International. This is an independent, accredited, non-governmental organization that tests protein shakes for unsafe contaminants.
Amount of protein
Check the Nutrition Facts label to determine the amount of protein per serving. Protein shakes usually contain from 10 g to 30 g of protein per serving. Choose a shake with the right amount of protein to meet your child’s needs.
Type of protein
Many protein shakes contain dairy-based whey or casein protein. If your child has a dairy allergy or follows a vegan diet, options made from soy, pea, and hemp protein are also available. They’re all good options.
Cost
Protein shakes can be expensive. That’s another reason why whole foods are recommended over protein supplements. Shop with a calculator to figure out the price per serving. These costs can add up quickly if your child drinks a protein shake every day.
Type of sweetener
The most common sweeteners used for protein shakes are:
Sugar: The American Academy of Pediatrics (AAP) suggests that children should mostly drink beverages without added sugar. The AAP recommends limiting added sugar intake to 25 g (about 6 tsp) per day.
Artificial sweeteners: Beverages containing artificial sweeteners — like sucralose or acesulfame potassium — are generally not recommended for kids. While there’s limited research on the effects of these artificial sweeteners in children, they’ve been linked to weight gain in some studies and may negatively alter gut bacteria.
Monk fruit: There are no studies on monk fruit’s safety in children, but it’s considered safe for adults.
Stevia: The World Health Organizations says that there are no safety issues for stevia. But the stevia compounds are considered 250 to 300 times sweeter than sugar. And the AAP notes that more studies are needed to understand how these sweeteners might affect children and their taste preferences.
Frequently asked questions
Little ones always want to try what we’re eating and drinking, which is how they learn about food. It’s probably fine for your child to take small sips of your drink. But some protein shakes also contain added vitamins, minerals, or other nutrients that can harm small children when consumed in excess.
Small sips are fine. If they insist on a full glass, create a separate smoothie for them using whole foods like yogurt, fruit, and milk.
All of the information about protein shakes also applies to protein bars. They’re probably fine in a pinch but shouldn’t replace regular meals for your child. Protein bars also vary in their ingredients, protein content, and sugar levels. Use the same checklist (above) to determine how much protein your child needs and how much is in the bar.
The bottom line
The best way for kids to get enough protein is by eating a well-balanced diet. When children are unable to meet their nutrient needs through food alone, protein shakes are considered a viable backup supplement.
When choosing a protein shake for a child, make sure the protein quantity meets your child’s needs. Some protein shakes have 30 g of protein in one serving, which is more protein than an average 1- to 8-year-old child needs in the entire day. You should also choose a protein shake with NSF certification, which means it has been tested for unsafe contaminants.
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References
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