Protein for kids is a quintessential nutrient that aids several biological functions in the body, including the repair and growth of many cellular structures.

Teen athletes have a greater need for protein-rich food than less-active children. They require a higher calorie count to support their demanding athletic training, for their proper growth, muscle and bone development, and maturation. For instance, a female teen athlete may need nearly 3,000 calories and a male teen athlete may need around 4,000 calories per day.

Athletic teens participating in multiple sports activities have even larger caloric and protein needs. For example, your child might prefer being a part of the cricket and basketball team at the same time. The requirement of protein for children with such heavy training requirements along with their day-to-day activities is even higher. 

An inadequate intake of protein food for kids with athletic interests can result in overall low energy and strength. For example, low energy in female teen athletes can lead to short stature, increased injury, delayed puberty, poor bone health, metabolic issues, menstrual irregularities, and eating disorders.

Importance of Protein for kids in athletics

Protein is an essential component for growth and development, production of energy, and tissue repair in the body. Athletic performance is dependent on muscle strength, and muscle strength comes from an adequate protein intake. Protein for children is also vital to nurture physiological function during adolescence.

Protein foods for kids tend to provide amino acids necessary for gene activity, circulation of biological molecules, production of energy, and the synthesis of hormones, enzymes, and neurotransmitters. A positive protein balance is necessary for the growth, tissue repair, and synthesis of biologically active proteins.

Nitrogen is a fundamental component of amino acids, which are the molecular building blocks of protein. Nitrogen balance is usually used to determine dietary protein requirements in the body. A positive nitrogen balance is associated with periods of growth, hypothyroidism, and tissue repair. Positive nitrogen balance means that the intake of nitrogen in the body is greater than the loss of nitrogen from the body, resulting in an increase in the total body pool of protein.

A negative nitrogen balance is linked with burns, serious tissue injuries, fever, hyperthyroidism, and wasting diseases. This means that the loss of nitrogen from the body is greater than the amount of nitrogen ingested.

What is the adequate amount of Protein for children?

The recommended dietary allowance (RDA) of protein for non-athletes is different from the needs of teen athletes. The amount of protein-rich food for kids involved in sports activities, to meet their daily protein intake needs, is required in higher quantities than the other kids. 

RDA for an adequate amount of protein for kids (Non-Athletes):

RDA for an adequate amount of protein for teen athletes (measured in grams per pound of body weight of the child): 

The amount for optimal intake of protein for kids in athletics is measured, as grams required per pound of their body weight, which means if your child weighs 59 kg then the requirement of protein intake per day would be 91-117 grams.

Protein-rich food for kids

Serving a variety of protein foods for kids keeps them healthy and strong. There are plenty of protein foods out there which can be a part of the child’s daily diet in delicious ways. 

Protein can be obtained from plant-based food, dairy and dairy products, and animal-based food options. But the myth that vegetarian food can’t suffice the daily requirements of protein intake is irrelevant. Protein can be found in the most common everyday food choices like bread, cheese, milk, etc. It’s generally quite easy to meet daily protein needs. 

Here are some protein foods for kids along with their protein content per serving: