Is it Safe to Give a Child Protein Powder?
Once your child is able to eat solid foods, they should be able to get enough protein through their diet. Foods high in protein include:
Protein is made up of twenty-plus basic building blocks called amino acids . Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food.
For adolescents ages 14 to 18, it varies by gender — teenage boys need 6 and a half ounce-equivalent of protein, while teenage girls still need a 5-ounce equivalent. If children consume more protein than they need, it may cause more harm than good.
In the world of weight loss, protein has been having a moment. According to the NPD, the majority of US consumers — 78% — agree that protein contributes to a healthy diet, and more than half of adults say they want more of it in their diets. But what about protein for children? Are they getting enough? And if not, is it safe to supplement their intake with protein powder?
Protein is an essential macronutrient found throughout the body — in muscle, bone, skin, hair, and elsewhere. Protein is also a critical part of the processes that fuel your energy and carry oxygen throughout your body in your blood. Though children need less protein than adults do, everyone should get 10% to 35% of their daily calories from protein .
Benefits of Protein Powder for Children If your child is unable to get the necessary amount of protein from whole foods, protein supplements — such as protein powder — may be helpful. Your child may need extra protein if: They are underweight
They are a picky eater
They eat a vegan or vegetarian diet
They have a metabolic condition As always, talk to your child’s doctor before adding any protein powders or supplements to their diet.
Risks of Giving Protein Powder to Kids If your child gets more protein than they need, it won’t be used efficiently. Rather, it may impose a metabolic burden on their organs. In addition, high-protein/high-meat diets may also be associated with an increased risk for coronary heart disease or even cancer. There are several side effects that your child might experience, such as: Digestive issues. If you give your child whey protein powder, they may have problems digesting it. This could cause symptoms such as bloating, gas, cramps, and diarrhea. Most of these side effects are due to lactose intolerance.
Weight gain. If your child takes in more protein than he needs, his body will store the excess calories as fat. One-third of children in the US are overweight or obese, which places them at a higher risk of developing chronic weight-related health and medical problems. Organ damage. A high-protein diet may make your child’s kidneys work harder to filter out waste products, wearing the kidneys out over time and contributing to dehydration. High protein levels can also cause kidney stones. Processing protein creates nitrogen in the liver, which makes it harder for the body to process waste and toxins and decreases the body’s ability to break down nutrients.
Symptoms of Protein Deficiency in Children There are many signs your child might not be getting enough protein, including: Delayed or stunted growth rate
Lower immunity
Hunger (which may lead to weight gain) If your child is displaying or complaining of any of the above symptoms, contact their pediatrician.
High calorie drinks
High calorie drinks
You can boost your diet by having high calorie and protein drinks.
High calorie and protein drinks can be useful in the short term if your appetite is poor.
You can make your own energy filled drinks, they can contain milk or be diary free.
Ready made drinks are also available to buy or to get on prescription.
You have these between meals and carry on with your normal diet as well.
Making your own
You can make your own energy filled drinks. Blend milk, fresh fruit, yoghurt, honey or sugar and ice cream into a smoothie or milkshake. You can use dairy free alternatives such as silken tofu or smooth nut butters. It will improve the protein content of homemade drinks.
Smoothies
Use fresh apple, strawberries, banana or other soft fruit. Blend it with fortified milk, fruit juice or yoghurt in a liquidiser or with a blender.
Smoothies made with fruit juice will have much less protein. So they are less nutritious than those based on milk or yoghurt. Supermarkets sell mixed fruit and frozen smoothie mixes. These work well if you are making your own.
Add a handful of pumpkin or sesame seeds for a few extra calories. The best thing about making your smoothies is that they usually taste great. You can also control the flavour.
Milkshakes
Make a nutritious milkshake by mixing fortified milk with puréed fruit or fruit yoghurt. Top with a scoop of ice cream for extra energy.
To make a chocolate and banana milkshake, use chocolate flavoured milk. Then whizz in a blender with a banana. This is delicious and nutritious and easier to manage if you can't face a meal.
Ready made drinks (liquid supplements)
High calorie meals as a drink or energy drinks are also called liquid food supplements or sip feeds.
They can be useful short term if your appetite is poor and you can't manage to take in enough nourishment. You can use them to replace a meal or to boost your calorie intake between meals.
Many come in different flavours such as chocolate, vanilla, strawberry and banana. There are also savoury ones in the form of soups. Your dietitian can suggest recipes or other ways to make supplements more palatable.
There are several ready made commercial brands available on the market. You can buy these from your chemist, but they can be expensive. Your doctor can give you a prescription for the drinks.
Prescriptions are free if you live in Scotland, Wales and Northern Ireland. In England, if you have cancer, you can apply for free prescriptions.
Some ready made drinks have enough nutrients and calories to replace your meals. But it is always best to try and eat if you can.
Some drinks should be used alongside meals to give you more energy. There are 2 types.
Two types of liquid supplements
Balanced supplements You can buy these supplements over the counter and in some supermarkets. They come as a powder that you make up into milkshakes, soups, hot drinks or cold drinks. They include products such as Meritene and Complan. Complete meal supplements These products contain all the nutrients to replace a meal. Your doctor, GP or dietitian can prescribe them. A district nurse or specialist nurse can help arrange a prescription for you. It's possible to buy them yourself, but they are expensive. Your doctor or dietitian also need to check on you if you use them. These supplements come as a liquid in a carton or bottle. They are either milkshake style, yoghurt style or fruit juice style. Milk based supplements Ensure Plus
Fresubin Energy
Fortisip
Resource shake
Ensure Plus Yoghurt Style
Fortifresh Yoghurt Style
Clinutren Fruit based supplements Ensure Plus Juce
Fortijuce
Clinutren Fruit
Resource Fruit
Provide Xtra
Talking to your doctor
In most cases, you have these between meals and carry on with your normal diet as well. You will boost your nutritional intake if you drink between 2 and 3 cartons a day.
Do not take more than your doctor or dietitian recommends. The drinks contain vitamins that could be harmful in large amounts. Tell your doctor, dietitian or pharmacist if you are taking any vitamin supplements.
You may need to avoid taking certain medicines soon after or before having the drinks. The drink may change how much you absorb the medicine. Ask your pharmacist or dietitian about when to take your medicines and when to have the drinks.
Protein and energy supplements
These products are powders or liquids. They contain either energy or protein with a small amount of energy. You can add them to many different foods and drinks. They are not nutritionally balanced and not suitable as a meal replacement. But they are helpful to boost either energy or protein levels.
When taking these products, you should still eat and drink normally if possible. These products can be expensive, so your doctor should prescribe them if you need them.
Malnutrition and nutritional supplements
The first step in reducing malnutrition is to identify those who are at risk. There is a variety of malnutrition screening and assessment tools that are validated in various settings.2 These tools include questions about current weight, body mass index, weight change, appetite and comorbidities, and assign a score indicating level of risk. They can help to identify those who are losing weight and who are at risk, but they must be used together with a 'pathway of action'. The factors contributing to poor intake must be treated where possible. Everyone involved in the care of the person can play a part in encouraging food intake and improving nutrition. The causes of poor intake should be closely examined and corrected. In addition the role of the dining environment and other social factors should not be underestimated.6,7 An Accredited Practising Dietitian can provide a comprehensive assessment and advise on strategies.
Most elderly people eat far less than they did when they were younger. Their energy needs are lower, but the requirements for some nutrients such as protein, calcium and riboflavin are actually higher.8 This means that their food must be more nutritious to meet their needs.
A variety of dietary measures can be used to improve energy and nutrient intake. While the temptation might be to reach for a commercial oral nutrition supplement as a first step, there are many approaches that can improve oral intake with regular foods. Supplements have an important role, but the first step should be to find ways to increase the intake from familiar and preferred foods. There is a large element of taste fatigue with supplements and they are potentially an expensive option.
There are three main approaches to increase the intake of protein, energy and nutrient intake from food:
small frequent meals – encouraging snacks between meals
increasing the nutrient density of meals by additions of milk powder, grated cheese, margarine and cream
nourishing fluids such as milk drinks, smoothies, juice.
These strategies can increase protein and energy intake, but if the core food groups9 are not taken in recommended amounts, micronutrient deficiencies may develop. In this instance a multivitamin and mineral supplement may be recommended. Improvements in weight and nutrition status can be very difficult to achieve, and individual dietary advice from a dietitian may be needed. The dietitian can assess whether the use of commercial oral nutrition supplements is appropriate and which supplements may suit the individual person.
