Feeding Your Child Protein Powder? These Pediatricians Need You To Rethink.

My buddy Kendra all the time provides protein powder to her daughter’s breakfasts as a simple method so as to add satiety to every part from muffins to smoothies. This appeared like an excellent thought, till her household’s pediatrician made her rethink.

Because it seems, protein powder isn’t all the time a wholesome possibility for teenagers. And there isn’t a one-size-fits-all verdict — it’s extra of an “it depends” state of affairs. Whereas a bit protein powder is perhaps effective for tiny tummies, an extra of protein also can trigger kidney stones and liver injury.

To get a clearer reply, HuffPost spoke with pediatricians about whether or not protein powder is secure for teenagers — and, if that’s the case, how a lot their little our bodies can truly deal with.

The one time I ever apprehensive about monitoring my protein consumption was when working turned my total character. However for fogeys, it’s onerous to not stress about whether or not their little ones are getting sufficient protein — in spite of everything, they’re continually instructed it’s the important thing to rising up huge and powerful.

“With a balanced diet, children can absolutely consume all necessary protein from whole foods,” mentioned Dr. Jenna Wheeler, who works in pediatric vital care drugs at Orlando Health.

Even when your child goes via a part the place all they’ll eat is dino nuggets and mac and cheese, there’s nonetheless protein in these. “Parents are often surprised to know that many vegetables, like broccoli and Brussels sprouts, contain protein, as well as meats, legumes and nuts,” mentioned Dr. Elizabeth Parks Prout, a vitamin pediatrician and medical director of the Kids’s Hospital of Philadelphia. “Yogurt, cottage cheese, and string cheese can also be excellent sources.”

So, how a lot protein do children really want? Wheeler shared this breakdown:

• Toddlers (1–3 years previous): 13 grams per day
• Kids (4–8 years previous): 19 grams per day
• Older children (9–13 years previous): 34 grams per day
• Teen ladies (14–18 years previous): 46 grams per day
• Teen boys (14–18 years previous): 52 grams per day

To place that right into a day’s price of consuming: a cup of milk has 8 grams of protein, an oz. of meat provides one other 8 grams, and simply 1/4 cup of beans packs in 4–5 grams. Growth, that’s already greater than sufficient for an 8-year-old little one. “With a balanced diet, it’s easy to hit those target numbers,” Wheeler mentioned.

After an particularly sweaty gymnasium session, I take my favourite protein shake from the fridge (principally out of laziness), figuring out I’ll neglect to eat for hours whereas typing at my desk and be dizzy by the point I stand up for my subsequent meal. However the identical can’t be mentioned about children, regardless of how cute and energetic the promoting on youngsters’s protein powder packaging.

“Most children and teens get more than enough protein from a well-rounded diet,” mentioned Dr. Danielle D. Grant, affiliate medical director of Texas Kids’s Pediatrics.

That mentioned, there are a number of exceptions. Youngsters with metabolic issues, those that are underweight, these recovering from surgical procedure, and people following a strict vegetarian or vegan weight-reduction plan would possibly want a bit further assist assembly their protein wants.

In the event you’re involved your little one could also be in a type of classes, communicate with a well being care supplier earlier than sneaking chocolate protein powder into the cupcakes. Wheeler defined, “If children fit into these categories, they will work with their pediatrician and a nutritionist to add more protein for weight gain through a safe and monitored plan to limit risks of organ failure and additional side effects.”

For the overwhelming majority of youngsters, although? No protein powder is critical — simply allow them to get pleasure from their peanut butter sandwiches in peace.

The quick reply? It relies upon.

“Protein powders can be a safe supplement, but it is dependent on how they are using it and the reason for using them,” Parks Prout mentioned.

Since most youngsters already get sufficient protein from their meals, the pediatricians I spoke with didn’t advocate tossing an additional scoop into their morning smoothie. “Excess protein can cause weight gain,” Grant warned. “Children can get constipated and have gastrointestinal discomfort from high levels of protein intake.”

Whereas an excessive amount of protein of any variety — whether or not that’s too many hen breasts or protein shakes — may cause destructive penalties, it’s simpler to overdo it on ultra-processed and processed meals like protein powder.

And that’s not the worst of it.

“Too much protein can also stress the kidneys and can cause kidney stones and dehydration,” Grant mentioned. “The liver can also suffer from nitrogen buildup as the excess protein gets broken down.”

Whereas protein powder isn’t inherently harmful, most youngsters merely don’t want it — and overloading on it could do extra hurt than good.

From caffeine to creatine, protein powders are designed to assist adults construct muscle, crush exercises and keep full longer. So it’s no shock that a number of the components inside aren’t precisely kid-friendly.

“Some protein powders geared toward muscle building … have caffeine and caffeine equivalents equal to 6 to 10 cups of coffee a day in one to two scoops,” Parks Prout mentioned. An excessive amount of caffeine can do extra than simply ship children bouncing off the partitions (not actually, however shut). It may additionally result in an elevated coronary heart charge, dizziness and different not-so-fun unwanted side effects.

Creatine, one other widespread ingredient used to boost athletic efficiency, isn’t a lot better for little our bodies. In line with Grant, it may be powerful on growing kidneys and will trigger complications, nausea, dehydration and muscle cramps.

And right here’s the place issues get even trickier: Protein powders aren’t regulated by the Meals and Drug Administration. Which means what’s listed on the label isn’t all the time the total story. “Some protein powders have been found to have heavy metals in them and can contain high levels of lead and other materials that are dangerous to children,” Wheeler warned.

In the event you’re contemplating giving your little one a protein complement, all the time search for third-party-tested choices, akin to these which can be NSF-certified, to make sure that what’s inside is definitely secure.