Protein plays a role in growing healthy skin and organs, developing strong muscles and keeping your immune system healthy. People of all ages need protein, but growing kids need the most protein due to their developing bodies. Lean beef, poultry, peanut butter, eggs, nuts, legumes and dairy products make the best sources of protein, but you can find it in other foods as well. Since most kids get enough through their normal diets, supplementation with protein powders is usually unnecessary, even for finicky eaters or high-performance child athletes.
Function
Protein powders usually contain powdered whey, soy or egg protein that you add to milk or juice. Manufacturers market protein powders with a high protein content to athletes to help boost their muscle development and their strength and endurance. Those designed for children purport to help address any protein gaps in your child's diet. Although growing children do need protein, the KidsHealth website stresses that whole foods are the best source of protein for children, not artificial powders.
Considerations
Kids from ages 6 to 15 need about ½ g of protein per lb. of weight to keep their body in optimal condition. A child who weighs 70 lb. can get the 35 mg of protein she needs by eating 8 oz of yogurt in a cup of cereal and two scrambled eggs with cheese. Once she consumes the protein she needs, her body rids itself of the excess by excreting it through the kidneys or storing it as fat.
Prevention/Solution
Since protein powders often contain high levels of fats, sugars and carbohydrates, as well as artificial colors and flavorings, KidsHealth advises kids to stick to whole food sources of protein. Some protein-rich foods include tuna fish or peanut butter on whole grain bread, cottage cheese and toast, a 2 oz. hamburger on a whole wheat bun and 1 cup of chili con carne with beans and a cup of milk. If you want to make your child a protein shake, add peanut butter or tofu instead of an artificial powder.
Warning
Consuming too much protein can potentially hurt your child's body. Dr. William Sears, pediatrician and author of "The Family Nutrition Book," emphasizes that protein overdoses rarely occur in children who get protein through diet alone. However, over-supplementation with protein -- especially if your child consumes twice her daily recommended amount -- can cause dehydration, calcium loss and kidney problems.
Potential
If your child starts to play high-activity sports, his protein needs will probably increase. Fortunately, the KidsHealth website, provides reassurance that he can continue to meet his protein needs through diet alone. Make sure protein makes up 15 percent to 20 percent of his daily caloric intake by encouraging him to eat protein-rich snacks and meals. For extra energy, fuel him up before the big game by giving him a protein and carb-rich meal -- consisting of foods like a turkey or chicken sandwich or a bowl of cereal with milk -- about two to four hours beforehand.
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