Many kids get enough protein in their diets as it is and don’t need any extra supplementation 1. However, an active lifestyle, illness or a habit of picky eating can lead to a lack of nourishment, and kids that don’t get proper nutrition don’t grow or thrive as they should. Also, “protein helps to feed the brain,” says Doug Cowan, Psy.D., MFCC, who recommends high protein diets for children with ADHD. So if you think your child needs more protein, there are a few ways you can give it to him.
The American Academy of Pediatrics doesn’t recommend fitness supplements for children under 18, and even cautions against dietary protein supplements. Pediatric sports medicine expert Dr. Teri M McCambridge, chairwoman of the AAP’s Council on Sports Medicine and Fitness, says teens especially eat more than enough protein. She doesn’t think they need the extra boost that whey protein provides, according to the "New York Times." Their Spring 2008 issue cites a study published in the "Journal of Psychiatric Research" when George Washington University researchers found that consuming high-protein breakfasts helped kids with ADHD concentrate 1. Both Dr. Cowan and holistic pediatrician Randall Neustaeder, OMD, recommend 1 to 2 tablespoons or 15 to 20 grams of whey protein for a kid-friendly protein shake. One commercial whey protein made just for kids is Beneprotein by Nestlé, but you can also find a good whey protein at your local health food store 1.
- The American Academy of Pediatrics doesn’t recommend fitness supplements for children under 18, and even cautions against dietary protein supplements.
- Pediatric sports medicine expert Dr. Teri M McCambridge, chairwoman of the AAP’s Council on Sports Medicine and Fitness, says teens especially eat more than enough protein.
How Much Protein Per Day for a Teenage Girl?
If your child is allergic to dairy products, if you want her supplement to have less fat or if you’re a vegan who doesn’t want to give her whey protein, soy protein is an alternate choice. It’s one of the only plant proteins with a complete protein profile -- meaning it contains all of the amino acids that people need for proper nutrition. These amino acids have to come from diet, because they can’t be synthesized by the body.
You can also increase your child’s protein intake by paying attention to the foods you serve. Healthy protein is found in meat products -- including lean beef, pork, chicken and fish -- as well as eggs, nuts, beans and dairy foods such as:
- yogurt 1
How Much Protein Per Day for a Teenage Girl?
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- Gilbert, J.-A., Bendsen, N. T., Tremblay, A., & Astrup, A. (2011). Effect of proteins from different sources on body composition. Nutrition, Metabolism and Cardiovascular Diseases, 21, B16–B31. DOI: 10.1016/j.numecd.2010.12.008.
- Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, 7(1), 51. DOI: 10.1186/1743-7075-7-51.
- Ridge, A., Devine, A., Lyons-wall, P., Conlon, J., & Lo, J. (2018). The impact of whey protein supplementation in older adults on nutrient intakes and satiety over an 11-week exercise intervention. Food Quality and Preference, 68, 72–79. DOI: 10.1016/j.foodqual.2018.01.013.
- Tahavorgar, A., Vafa, M., Shidfar, F., Gohari, M., & Heydari, I. (2014). Whey protein preloads are more beneficial than soy protein preloads in regulating appetite, calorie intake, anthropometry, and body composition of overweight and obese men. Nutrition Research, 34(10), 856–861. DOI: 10.1016/j.nutres.2014.08.015.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. DOI: 10.1016/j.jand.2015.12.006.
- Zhu, K., Kerr, D. A., Meng, X., Devine, A., Solah, V., Binns, C. W., & Prince, R. L. (2015). Two-Year Whey Protein Supplementation Did Not Enhance Muscle Mass and Physical Function in Well-Nourished Healthy Older Postmenopausal Women. The Journal of Nutrition, 145(11), 2520–2526. DOI: 10.3945/jn.115.218297.
Heather Vale is a writer, interviewer and seasoned journalist. She has authored news, entertainment and informational programming in TV, radio, print and online media. She is also a certified childhood fitness and nutrition specialist with a background in mind-body-spirit health, self-help, business, technology and pet breeding. Vale holds a Bachelor of Fine Arts in visual arts from York University.