How Much Is Too Much Protein for Your Child?

There is such a thing as too much protein — and it can be dangerous for your child. With the popularity of protein shakes and supplements, it’s important for parents to understand how to monitor protein intake and choose the best sources of this essential nutrient.

Understanding Protein Guidelines

Your child needs protein so their body can grow and function properly. This includes building new tissues and producing antibodies that help fight infections. Without amino acids, which are the building blocks of protein, children are much more susceptible to serious diseases.

Protein-rich plants, such as dried beans and peas, grains, seeds and nuts, are valuable sources of protein. Other foods include meat, fish, milk, yogurt, cheese and eggs. Keep in mind that while red meat and shellfish are rich in protein and an important source of iron, they can be high in fat and cholesterol, as well. So, your child should consume them in moderate amounts, focusing on lean cuts of meat. Be sure to trim the fat before cooking and remove the skin from poultry before serving.

The recommended daily amount of protein for your child is based on age. Here are some guidelines:

• 1 to 3 years: 13 grams
• 4 to 8 years: 19 grams
• 9 to 13 years: 34 grams
• 14 to 18 years: 46 grams for girls and 52 grams for boys

Kids may need more protein during puberty due to growth spurts and muscle development or if they are athletes. This increase can be achieved through a balanced diet, avoiding protein shakes and supplements. Children with medical conditions, such as cystic fibrosis or malnutrition, may require additional protein with a healthcare provider's guidance.

Got Milk?

If your child is drinking the recommended amount of cow's milk, they likely are getting most of the protein they need. Every ounce of cow's milk has 1 gram of protein. Many brands of soy milk have nearly as much, but not all soy- and plant-based milks do. Your child should drink no more than the following amounts of milk per day:

• 1 to 2 years: 24 ounces
• 2 to 3 years: 16 ounces
• 4 to 8 years: 20 ounces
• 9 years or older: 24 ounces

Drinking too much milk can cause excessive weight gain, iron deficiency, anemia and constipation. Your child’s diet should be well-rounded, and protein intake should not only come from milk.

Dangers of Too Much Protein

Excess protein can overwork kidneys, leading to dehydration and potential kidney damage. In addition, protein shakes are calorie-dense and can cause weight gain if consumed frequently. Some brands contain added sugars, caffeine or artificial ingredients, which also can be harmful.

Your child may be consuming too much protein if they have any of these symptoms:

• Frequent urination or dehydration
• Digestive issues, such as constipation or stomach pain
• Unexplained weight gain or fatigue

What You Can Do

Parents can help their kids get the right amount of protein each day by following these tips:

• Prioritize whole food sources, such as eggs, lean meats, dairy, beans and nuts, over supplements
• Avoid making protein the primary focus of meals
• Keep a serving size for protein to about the size of the child’s palm
• Serve healthy snacks like yogurt, cheese sticks or nut butter on whole-grain toast
• Encourage a variety of foods (fruits, vegetables, whole grains) to ensure balanced nutrition