Protein and Kids: How Much Is Too Much?

Protein promotes healthy growth and development — so, of course, you want to make sure your kid is getting their fill.

But is more always better? Or can too much protein be harmful? We talked with sports nutrition specialist Diana Schnee, RD, LD, about kids’ protein needs.

How much protein kids need

How much protein your kid needs depends on their age, and for teens, their sex matters, too.

Here’s how much protein kids need each day, as recommended by the National Institutes of Health (NIH):

• Ages 1 to 3: 13 grams
• Ages 4 to 8: 15 grams
• Ages 9 to 13: 34 grams
• Females age 14 to 18: 46 grams
• Males age 14 to 18: 52 grams

NOTE: These are average values based on reference weights for children and are not meant to be an exact protein prescription based on age.

If you’re not measuring, don’t worry: Odds are your child is getting enough protein.

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

Protein powders and kids

Should you use protein supplements to help ensure your kid is getting a little extra protein boost?

Probably not, Schnee says. “The focus should be more on adequate intake of whole foods as opposed to supplements.”

But taking in high amounts of protein is a popular trend among children, teens and their caregivers. That can be especially true for young athletes looking to bulk up and get bigger and stronger. They might turn to protein-packed supplements like:

• Supplements
• Powders
• Bars
• Shakes
• Smoothies

That can be a problem. It’s easy to go overboard with supplements. Because they’re so concentrated, they make it easy for kids (and adults) to slurp down way more protein and calories than they’d naturally eat.

For example, a high-protein shake can have 30 grams of protein per bottle — comparable to a whole grilled chicken breast. But the chicken will be more filling than the shake, keeping kids fuller longer and leaving less room for snacks, sweets and other not-so-nutritious foods.

The risk of kids getting too much protein

Too much protein can be unhealthy for kids (and adults, too). All that extra protein intake isn’t doing what you think it is.

Protein has a reputation for helping to build and repair muscles. And that’s true. But extra protein is simply that. Extra.

When kids get more protein than they need, it doesn’t mean they’ll grow more or build extra muscle. And it can lead to side effects.

“Excessive protein intake can put stress on the liver and kidneys, and it increases the risk for dehydration,” Schnee points out.

Let’s look at some of the potential side effects of excessive protein:

• Kidney damage: A high-protein diet can cause kidney stones and make your kidneys work harder to filter out waste products.
• Dehydration: Too much protein can wear the kidneys out over time and make it harder to stay hydrated.
• Liver damage: Processing protein creates nitrogen in the liver. High levels of nitrogen make it harder for the liver to process waste and toxins. It can also make it harder for the liver to break down nutrients.
• Digestive issues: “Many protein powders contain substances that can take a toll on your child’s digestive system,” Schnee warns. That can leave your kid dealing with tummy troubles like constipation, diarrhea, bloating and more.
• Weight gain: Eating way more protein than the body can use may lead to unwanted weight gain if it’s on top of an already complete diet.
• Excessive satiety: If a child is trying to gain weight and has a poor appetite to start with, too much protein is likely to leave them feeling full quickly, and not able to get in the rest of the nutrient-dense foods they need to grow.

Does your kid need more protein?

Kids and teens should get enough protein if they eat two servings of lean protein each day, give or take. Good sources include:

• Lean beef
• Pork
• Chicken
• Turkey
• Fish
• Greek yogurt
• Soy
• Meat alternatives

And while most kids are getting enough (or too much) protein, others could benefit from getting more to hit their daily intake goals. Your child may need extra protein if they:

• Aren’t growing as expected or have been diagnosed with growth faltering
• Follow a vegan or vegetarian diet
• Have inflammatory bowel disease, malabsorption syndrome or other conditions that keep them from absorbing nutrients in their diet

Even in these cases, Schnee reminds us that whole foods, rather than powders and supplements, are typically the best way for kids to get the protein they need.

“Whole protein sources like meat, poultry, fish, dairy products and soy give kids a host of nutrients, in addition to the protein their bodies need,” she emphasizes. “Real food should be the first choice.”

There may be times when a healthcare professional advises a protein-packed powder or supplement for children, but that’s not standard for most kids.

If you’re concerned about your child’s protein intake, talk with a children’s health professional, like a pediatrician or pediatric dietitian. They can help you make sure your kid is getting the proper nutrition they need to grow and excel.