Why Protein is Key to Your Child’s Growth and Development
There is so much media coverage of protein in relation to adult needs, but you don’t often see as much about the importance of this nutrient for kids. Although children require far less protein than adults, it is still an essential nutrient with incredibly important functions. In fact, inadequate amounts of protein in your child’s diet could lead to serious health complications if prolonged over time. Read on to learn more about the role of protein in your child’s growth and development.
The Role of Protein in Childhood
Protein is essential for children as it plays a vital role in their growth and development. It is the building block for muscles, tissues, and cells, helping to support appropriate physical development. When tissues become damaged, protein is also important in the repair process. This includes the natural damage to muscle that can occur with exercise. Protein is also crucial for the production of enzymes and hormones that regulate numerous bodily functions. In children, adequate protein intake supports healthy brain development and immune function, and serves as an energy source to meet their daily energy needs. Since children are in a rapid phase of growth, meeting their protein needs is critical for their overall health and well-being.
How Much Protein Do Kids Need?
Protein needs vary based on age, weight, height, activity level, and health status. The below chart provides estimated protein needs for boys and girls, based on their age. While this provides a guideline that is appropriate for many children, it is best to check with your child’s pediatrician or dietitian if you are concerned about their protein needs.
• 1–3 years old: About 13 grams of protein per day
• 4–8 years old: About 19 grams per day
• 9–13 years old: About 34 grams per day
• 14–18 years old (girls): About 46 grams per day
• 14–18 years old (boys): About 52 grams per day
Because protein plays an important role in muscle recovery, needs may be higher in kids who are very active and play sports or exercise regularly. Regular exercise, and especially more strenuous activity, can damage muscle tissue. While this is a natural and normal physiological occurrence, dietary protein is important in the repair and rebuilding of muscle tissue. Certain health conditions may also influence protein needs, which is why it is important to check with your pediatrician before making major changes to your child’s diet. Lastly, when children go through growth spurts, protein needs may also increase to support their growing muscle, tissues, and bone.
The Benefits of Protein for Active Kids
Protein is especially important for active kids because it supports their energy demands and recovery process associated with physical activity. When children engage in sports and exercise, their muscle tissue can be broken down. Again, this is a natural process, and protein plays an important role in the rebuilding of muscle. Protein is made up of amino acids, which are the individual building blocks of muscle. Eating adequate protein, especially after exercising, can help muscle recover quicker, allowing for more growth and increased strength over time.
Although it is not the preferred energy source during endurance exercise, it can also support energy needs. Endurance activity elevates the heart rate, and as your heart rate increases, your body starts to require more carbohydrate for energy. That is why carb is the preferred energy source during endurance activity. Eating enough carbohydrates allows your body to save protein for its essential tissue-building functions instead of using it as a primary energy source. However, small amounts of protein before and during endurance exercise can support muscle tissues, and a hearty serving of protein following activity can aid in the muscle recovery process.
Make Protein Fun and Easy
Helping your kids eat enough protein doesn’t have to mean relying solely on meat. While animal products like poultry, fish, beef, eggs, and yogurt are excellent sources, there are plenty of convenient plant-based protein options as well. For a hassle-free solution, Koia Kids shakes provide a delicious way to boost protein intake without compromising on taste. Plus, they’re dairy-free, making them a perfect choice for kids with dietary restrictions. With zero prep required, these shakes are easy to grab on-the-go, serve as a quick breakfast when time is tight, or enjoy as a snack between after-school activities. Not only will your child get 9 grams of plant protein from each Koia Kids shake, but these shakes also provide 21 vitamins and minerals, 4 grams of fiber, and are free from common allergens. Even better, they provide 66% less sugar than the leading kids high protein nutritional shakes on the market.
Whether you are trying to find delicious protein sources for your picky eater, or you’re looking for convenient ways to keep your active kiddo energized, Koia Kids shakes are dietitian, mom, and kid approved, making them the perfect pantry and fridge staple.
Meet the expert
This article is written by Melissa Rifkin, RD.
Melissa is a Connecticut-based registered dietitian with over 18 years of experience, including clinical and outpatient settings, and runs the popular nutrition education Instagram account, Confessionofadietitia