Feeding Your Kid Protein Powder? These Pediatricians Want You To Reconsider.

My friend Kendra always adds protein powder to her daughter’s breakfasts as an easy way to add satiety to everything from muffins to smoothies. This seemed like a brilliant idea, until her family’s pediatrician made her reconsider.

As it turns out, protein powder isn’t always a healthy option for kids. And there isn’t a one-size-fits-all verdict — it’s more of an “it depends” situation. While a little protein powder might be fine for tiny tummies, an excess of protein can also cause kidney stones and liver damage.

To get a clearer answer, HuffPost spoke with pediatricians about whether protein powder is safe for kids — and, if so, how much their little bodies can actually handle.

The only time I ever worried about tracking my protein intake was when running became my entire personality. But for parents, it’s hard not to stress about whether their little ones are getting enough protein — after all, they’re constantly told it’s the key to growing up big and strong.

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

Even if your kid is going through a phase where all they’ll eat is dino nuggets and mac and cheese, there’s still protein in those. “Parents are often surprised to know that many vegetables, like broccoli and Brussels sprouts, contain protein, as well as meats, legumes and nuts,” said Dr. Elizabeth Parks Prout, a nutrition pediatrician and medical director of the Children’s Hospital of Philadelphia. “Yogurt, cottage cheese, and string cheese can also be excellent sources.”

So, how much protein do kids actually need? Wheeler shared this breakdown:

• Toddlers (1–3 years old): 13 grams per day
• Children (4–8 years old): 19 grams per day
• Older kids (9–13 years old): 34 grams per day
• Teen girls (14–18 years old): 46 grams per day
• Teen boys (14–18 years old): 52 grams per day

To put that into a day’s worth of eating: a cup of milk has 8 grams of protein, an ounce of meat adds another 8 grams, and just 1/4 cup of beans packs in 4–5 grams. Boom, that’s already more than enough for an 8-year-old child. “With a balanced diet, it’s easy to hit those target numbers,” Wheeler said.

After an especially sweaty gym session, I take my favorite protein shake from the fridge (mostly out of laziness), knowing I’ll forget to eat for hours while typing at my desk and be dizzy by the time I get up for my next meal. But the same can’t be said about kids, no matter how cute and energetic the advertising on children’s protein powder packaging.

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

That said, there are a few exceptions. Kids with metabolic disorders, those who are underweight, those recovering from surgery, and those following a strict vegetarian or vegan diet might need a little extra help meeting their protein needs.

If you’re concerned your child may be in one of those categories, speak with a health care provider before sneaking chocolate protein powder into the cupcakes. Wheeler explained, “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 vast majority of kids, though? No protein powder is necessary — just let them enjoy their peanut butter sandwiches in peace.

The short answer? It depends.

“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 said.

Since most kids already get enough protein from their meals, the pediatricians I spoke with didn’t recommend tossing an extra 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.”

While too much protein of any kind — whether that’s too many chicken breasts or protein shakes — can cause negative consequences, it’s easier to overdo it on ultra-processed and processed foods 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 said. “The liver can also suffer from nitrogen buildup as the excess protein gets broken down.”

While protein powder isn’t inherently dangerous, most kids simply don’t need it — and overloading on it can do more harm than good.

From caffeine to creatine, protein powders are designed to help adults build muscle, crush workouts and stay full longer. So it’s no surprise that some of the ingredients inside aren’t exactly 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 said. Too much caffeine can do more than just send kids bouncing off the walls (not literally, but close). It can also lead to an increased heart rate, dizziness and other not-so-fun side effects.

Creatine, another common ingredient used to enhance athletic performance, isn’t much better for little bodies. According to Grant, it can be tough on developing kidneys and may cause headaches, nausea, dehydration and muscle cramps.

And here’s where things get even trickier: Protein powders aren’t regulated by the Food and Drug Administration. That means what’s listed on the label isn’t always the full 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.

If you’re considering giving your child a protein supplement, always look for third-party-tested options, such as those that are NSF-certified, to ensure that what’s inside is actually safe.