Locations:
Search IconSearch

Why Extra Protein for Your Child Is Unnecessary – and Possibly Dangerous

This popular trend could be doing more harm than good

Child drinks milk while eating breakfast that includes a hardboiled egg

Protein is your body’s main building block. It helps form muscle, produce hormones, strengthen skin and bones and transport nutrients. It’s so important, you may even think more protein equals a stronger you.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

You might want to pump the brakes instead. “Consuming extra protein — particularly from protein supplements — isn’t necessarily healthy or beneficial,” says sports nutrition specialist Diana Schnee, MS, RD, CSP, LD. “And that’s especially true for children. In fact, excessive protein intake doesn’t lead to more muscle development, but instead can put stress on their liver and kidneys and increase the risk for dehydration.”

“In most Western countries, children already get two to three times the protein they need daily,” she says. “It’s uncommon for a child to need extra.”

Still, taking protein supplements or adding protein powders to foods, shakes or smoothies is a popular trend for growing children and teenagers. You may notice this trend more if your child is an athlete — especially if they want to bulk up and get bigger and stronger.

How much daily protein does my child need?

So how much protein is enough? “Ten to 30% of your calorie intake should come from protein,” says the Food and Nutrition Board, Institute of Medicine, National Academy of Sciences.

  • For younger children, it breaks down by age: Children ages 4 to 9 need 19 grams of protein each day. Those between ages 9 and 13 need 34 grams.
  • For adolescents, ages 14 to 18, it varies by gender: Boys need 52 grams and girls need 46 grams.

Advertisement

Overall, children should get enough protein every day for basic needs and athletics if they eat two servings of lean protein, such as lean beef, pork, poultry, fish, Greek yogurt or meat alternatives. Anything additional from protein supplements likely exceeds their daily needs and is unnecessary.

“For child athletes, the focus should be more on adequate intake of whole foods as opposed to supplements,” Schnee says. “They do have slightly higher protein needs, but only elite athletes should consider adding protein supplements to their diets, and only if they are older than 18.”

The dangers of protein supplements

Instead of helping, adding extra protein from supplements to your child’s diet can cause long-term health problems, including:

  • Weight gain. Excess protein means excess calories. If a child can’t burn the calories off, the body stores them as fat.
  • Organ damage. High protein levels can cause kidney stones and make the kidneys work harder to filter out waste products. A high-protein diet wears the kidneys out over time, and contributes to dehydration. Processing protein also creates nitrogen in the liver. High levels of nitrogen make it harder for the body to process waste and toxins. High levels of nitrogen also can decrease the body’s ability to break down nutrients.
  • Issues for children with weakened immune systems. “Protein supplements aren’t regulated by the Food and Drug Administration (FDA),” Schnee says. “Many products don’t label all their ingredients, so you don’t know exactly what your child is consuming. Many protein powders contain stimulants or substances that can take a toll on your child’s digestive system.”

Are there circumstances when extra protein is needed?

“There are special cases in which a child might need additional dietary protein. But, even then, protein supplements or shakes aren’t the best options,” Schnee says.

Your child may need extra protein if they:

  • Is underweight. Offering a protein shake or supplement may seem like an easy fix, but use caution. “You shouldn’t give protein drinks to children simply because they’re underweight,” Schnee says. “Don’t use these products without consulting a pediatrician.”
  • Is a picky eater. What if your child doesn’t like meat or wants to subsist only on pasta or pizza? “They might consume less protein than other children, but they likely still meet their nutritional needs,” she says.
  • Is vegan or vegetarian. Children who don’t eat meat often have lower protein levels. “They might need 10-15% more protein intake to get the same benefits as meat-eaters,” Schnee says. She suggests peanut butter, beans, oatmeal and certain vegetables, such as peas, broccoli and spinach, as good sources of protein for them.
  • Has a metabolic condition. “Children who have conditions that cause protein waste can also benefit from a higher-protein diet,” she says.

Remember, real foods — not protein supplements — are always better for growing bodies, especially after a hard workout.

Advertisement

“Teens and teen athletes are sometimes drawn to protein supplements after a workout,” Schnee says. “But kids need a combination of protein and carbs to rebuild muscle broken down during a workout. It’s always best for them to eat a meal.”

Advertisement

Learn more about our editorial process.

Related Articles

Baby sleeping on back in crib at night, with mobile
January 21, 2025/Children's Health
When and How To Sleep Train Your Baby

You can choose one method or combine aspects from a few to help your baby learn to sleep through the night

Person bent down looking into a refrigerator filled with foods
January 16, 2025/Rheumatology & Immunology
What Should You Eat (or Avoid) if You Have Lupus?

Heart-healthy foods and low-fat dairy are smart choices when you’re living with this autoimmune disease, but watch out for sugary and processed foods

Child being fitted with a hearing aid
January 15, 2025/Children's Health
Could Your Child Have Hearing Loss? And if So, Now What?

Untreated hearing loss can affect kids’ speech and language development and their overall quality of life

Person exhaling, with hookah wand in hand, in hookah den
January 13, 2025/Lung
Yes, Hookah Is Just as Bad for You as Cigarettes

From dental diseases to cardiovascular problems, the harmful effects of smoking hookah have plenty of downsides for your health

Smiling woman sitting on couch holding bowl of yogurt and granola
January 13, 2025/Nutrition
Calcium: How Much You Need and Why

Getting enough of this essential mineral is important for your bones, teeth and so much more

Smiling caregiver holding up smiling baby with spit-up on face and onsie, with smiling caregiver in background, too
January 10, 2025/Children's Health
Why Do Babies Spit Up?

Regurgitation of breastmilk or formula is common, but it could be a sign of GERD in some cases

Artificial sweetener in wooden bowl on kitchen towel, with spoonful nearby
January 8, 2025/Heart Health
What’s Erythritol? And Is It Bad for You?

Erythritol is found in a range of “diet,” “sugar-free” and “keto-friendly” foods — but research has linked it to heart attack and stroke

Empty glass on blue table
January 7, 2025/Brain & Nervous System
Can the Glass Test Indicate Meningitis?

Pressing a glass on a rash provides some clues, but it’s not foolproof

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad