Protein shakes are not recommended for children. Only in rare cases can shakes be a helpful supplement.
Protein shakes for children? Probably not!
Alongside carbohydrates and fats, protein is essential for our bodies. Proteins consist of amino acids, which perform important tasks in our bodies. Among other things, they are involved in muscle growth and development, oxygen transport, immune system function, and hormone production. Our bodies cannot produce some of these amino acids themselves. We are therefore dependent on an external supply—in the form of food. However, protein shakes are not usually part of a child’s diet.
- Children in particular need sufficient protein to grow. In addition to eggs, milk, cheese, quark, and yogurt, sausage and fish are also common sources of protein that are on the menu almost every day.
- As a parent, you should generally ensure that your child consumes more plant-based proteins (e.g., from legumes, whole grain products, oatmeal, or quinoa) than animal proteins (eggs, milk, sausage).
- The German Nutrition Society (Deutsche Gesellschaft für Ernährung e.V.) recommends one gram of protein per kilogram of body weight for children between the ages of one and four. For four to ten-year-olds, the requirement drops slightly to 0.9 grams per kilogram of body weight. After that, the value remains at 0.9 grams for boys until they reach adulthood and 0.8 grams for girls. For example, if your child weighs 20 kilograms, they need around 20 grams of protein per day, which is equivalent to a small portion of fish.
- Let’s move on to protein shakes: Good protein shakes are nothing more than another source of protein. This is not harmful in itself. However, protein shakes lack the micronutrients and vitamins that foods such as milk or fish provide in addition to protein.
- In addition, shakes are very filling, which can lead to children skipping meals and no longer eating a balanced diet. What’s more, shakes often contain additives such as flavorings and sweeteners.
- There are now even protein shakes available for children. The fact is, protein and calcium shakes are certainly no more “harmful” than other unhealthy foods such as sausage or candy. However, they are often unnecessary. It is important to remember that protein shakes are still a dietary supplement that children do not need if they eat a healthy diet.
- Important: If you want to give your child a protein shake, consult your pediatrician first.
Does too much protein lead to protein shock?
The question remains: what happens if your child has consumed too much protein? With a balanced diet, you generally don’t need to worry about side effects. Only if your child has a protein allergy or intolerance can symptoms such as flatulence, abdominal pain, nausea, diarrhea, itching, rash, or anaphylactic shock occur. In this case, even small amounts of protein are often enough.
If an intolerance or allergy has been diagnosed, the only solution is to completely avoid protein.
- The situation is slightly different with protein shakes. Here, the excess concentrated protein consumed in addition to protein-rich foods can lead to kidney overload.
- Excess protein is excreted by the kidneys. If there is a very large surplus of protein, the kidneys can no longer cope. The result is kidney failure, which in turn leads to an increase in toxins accumulating in the body. This leads to poisoning, which can become life-threatening.
- Children and adolescents cannot suffer from protein shock, but they can suffer from poisoning if their kidneys are unable to break down all the protein. Children and adolescents should therefore steer clear of protein shakes—especially those intended for adults—and focus on a balanced diet instead.
