Are Protein Shakes Good for Kids? From Evidence & Experience
Reading Time: 8 minutes Protein plays a fundamental role in childhood development, supporting muscle growth, immune function, and overall well-being.
While whole foods should remain the primary source of nutrients, protein shakes can be a valuable nutritional aid for children, particularly those who struggle to meet their protein and micronutrient needs through diet alone.
I believe protein shakes are beneficial for kids, and I wanted to write this article both as a nutrition expert and as the father of a growing 5-year-old to address the question, “Are protein shakes good for kids?”—with a focus on children under 14.
While it’s clear that protein shakes can be valuable for teenagers over 15, who can use them to support muscle building as they begin resistance training and high-level exercise, the role of protein shakes for younger children is often debated, making it an important topic to explore.
Protein Needs for Children
Protein intake recommendations vary by age and activity level. According to the Dietary Reference Intakes (DRIs):
- 1–3 years: 13g of protein per day
- 4–8 years: 19g per day
- 9–13 years: 34g per day
- 14–18 years: 52g per day (boys), 46g per day (girls)
Many children in developed countries already consume protein amounts exceeding these recommendations.
However, a 2023 study published in Nutrients suggests that while excess protein intake in infancy may contribute to obesity risks, for children aged 4–18, there is little evidence of long-term harm from increased protein intake beyond recommended levels (Garcia-Iborra et al., 2023).
Instead, higher protein intake is often associated with increases in lean body mass rather than fat mass.
While the general recommendation for protein intake in adults engaged in resistance training is often 1 gram per pound of body weight, this guideline is not necessarily appropriate for children.
Young children and preteens have lower overall protein requirements since their bodies are still developing, and their energy needs are met through a broader balance of macronutrients.
Yet, active children and adolescents may require more protein than the standard DRIs suggest, especially if they participate in sports or physical training.
Instead of aiming for 1g per pound of body weight, a more appropriate guideline for growing children and teens is 0.45-0.8 grams of protein per pound of body weight (or 1-1.8g per kg), depending on their activity level, growth stage, and overall diet.
Highly active teens engaging in resistance training or high-intensity sports may benefit from higher protein intake, but younger children typically do not need such high amounts.
The Role of Protein Shakes in a Child’s Diet
For children between the ages of 1 and 12, protein shakes should not serve as a primary source of nutrition but rather as a supplement to a well-balanced diet.
Kids who are picky eaters, have higher energy demands, or consume nutrient-poor diets may benefit from an organic, minimally processed protein shake containing additional vitamins and minerals.
My 5-year-old son has benefited from kids’ protein shakes such as Orgain Kids Protein Nutritional Shakes and Naked Nutrition Kids Daily Essentials.
These kids’ protein shakes provide essential nutrients, including protein, vitamins, and minerals, that support healthy growth.
However, it’s important to choose shakes that do not contain excessive added sugars, artificial flavors, or unnecessary fillers.
When Are Protein Shakes Good for Kids?
While whole foods should always be the foundation of a child’s diet, protein shakes can serve as a valuable supplement in certain situations.
Not all kids need extra protein, but for those with dietary gaps, high energy demands, or specific health concerns, a high-quality protein shake can be a convenient and nutritious option.
Here are some scenarios where protein shakes can be beneficial for children.
For Picky Eaters
Children who refuse to eat protein-rich foods like meat, eggs, or legumes may benefit from a supplement to ensure they get the essential amino acids needed for growth.
A well-balanced protein shake can help fill in nutritional gaps and prevent deficiencies that might affect their development, energy levels, and immune function.
Busy Schedules & School Snacks
Many school lunches in the U.S. contain processed foods with limited nutritional value, making it difficult for kids to get enough quality protein and micronutrients.
A portable protein shake can provide a convenient, nutrient-dense alternative that keeps them full and energized throughout the school day.
This is especially useful for kids with early morning activities, long school hours, or those who struggle to eat a balanced breakfast before leaving home.
Busy parents looking for healthy school snacks for kids can rely on protein shakes as a quick, nutrient-dense option that ensures their child gets essential protein, vitamins, and minerals without the excess sugars and processed ingredients found in many traditional school snacks.
Children with Higher Energy Needs
Growing kids, particularly those who are highly active or involved in sports, may have higher protein and calorie requirements to support their energy expenditure and muscle development.
A protein shake can be a great pre- or post-exercise snack, helping with muscle repair and recovery while ensuring they maintain a balanced diet.
Medical Conditions or Dietary Restrictions
Kids with lactose intolerance, allergies, or medical conditions affecting nutrient absorption might require supplementation to meet their daily protein and vitamin needs.
In these cases, plant-based or hypoallergenic protein shakes can be a practical solution to ensure they receive adequate nutrition without triggering digestive issues.
Additionally, children recovering from illness, surgery, or experiencing difficulties with weight gain may benefit from a high-quality protein shake to support their recovery and growth.
Are Protein Shakes Safe for Children?
The safety of protein shakes depends largely on the ingredients. Parents should opt for protein shakes specifically designed for children or those with high-quality, natural ingredients.
Considerations When Choosing a Protein Shake for Kids:
When selecting a protein shake for children, it’s essential to choose high-quality options made from clean, natural ingredients. Here are key factors to consider:
- Protein Source: Look for grass-fed dairy, plant-based protein (pea, rice), or organic sources that provide complete amino acids necessary for growth and development.
- Added Sugars: Minimize shakes with high sugar content to avoid metabolic issues, energy crashes, and unhealthy weight gain. Opt for products with natural sweeteners like monk fruit or stevia, if needed.
- Artificial Ingredients: Avoid artificial sweeteners, preservatives, and colorings, which may contribute to hyperactivity, digestive issues, or long-term health concerns.
- Additional Nutrients: Some shakes provide essential vitamins, minerals, and probiotics to support gut health, immunity, and overall development. Look for added micronutrients like calcium, vitamin D, and iron, which are critical for growing kids.
- Third-Party Verifications & Certifications: Choose protein shakes that have been third-party tested for quality and safety. Certifications such as USDA Organic, NSF Certified for Sport, Informed-Choice, or Non-GMO Project Verified help ensure the product is free from harmful contaminants, banned substances, and unnecessary additives. These verifications add an extra layer of trust and credibility, especially when selecting a product for children.
What About Protein Shakes for Teenagers?
For children 15 and older, protein shakes can be particularly useful, especially when they begin engaging in structured exercise and strength training.
High-quality, organic protein shakes can aid in muscle development, recovery, and overall energy levels.
Many teenage athletes benefit from protein supplementation, as their dietary intake may not meet their increased physical demands.
Best Protein Shakes for Kids
If you’re considering adding protein shakes to your child’s diet, choosing high-quality, nutrient-dense options is key.
Here are some well-balanced protein shakes that provide clean ingredients, essential nutrients, and convenient nutrition for kids.
Naked Nutrition Kids Daily Essentials
Why It’s a Great Choice:
Naked Nutrition Kids Daily Essentials is designed to support children’s growth and development with organic milk, six organic vegetables, and 25 essential vitamins and minerals.
This well-rounded shake provides a balance of protein, healthy fats, and carbohydrates, making it an excellent option for a quick, nutrient-packed snack.
Key Benefits:
- Protein Source: Made with high-quality organic milk protein
- Nutrient Boost: Fortified with vitamins A, C, D and iron to support immune function and overall health
- Iron for Focus & Learning: Contains 9mg of iron per serving, which is about 50% of the Recommended Daily Allowance (RDA) for children. Iron plays a crucial role in cognitive function, attention span, and overall brain development, making this an excellent option for kids who need help staying focused in school.
- Digestive Health: Contains prebiotics and fiber for better gut health
- Clean Ingredients: No artificial flavors, colors, or preservatives
- Who It’s Best For: Kids who need a nutrient boost, especially those who don’t eat enough vegetables or protein-rich foods.
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Orgain Kids Protein Organic Nutritional Shake
Why It’s a Great Choice:
Orgain is well-known for producing organic, clean-label nutritional products, and their Kids Protein Organic Nutritional Shake is no exception. Orgain Kids Protein Shake is USDA-certified organic, non-GMO, and free from artificial additives, making it a safe and nutritious option for children.
Key Benefits:
- Protein Source: Organic grass-fed milk protein
- No Artificial Additives: Free from artificial sweeteners, preservatives, or colors
- Balanced Nutrition: Contains 8g of protein, 3g of fiber, and essential vitamins & minerals
- Who It’s Best For: Kids who need a quick, easy-to-digest protein source and parents looking for an organic, high-quality option
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
OWYN Protein Shake (Adult Shake, But a Good Option for Kids Too)
Why It’s a Great Choice for Kids:
While OWYN Protein Shakes are marketed as an adult protein shake, I consider them a great option for kids as well, especially if consumed in smaller portions (e.g., half a shake at a time).
These plant-based, dairy-free shakes provide a complete amino acid profile, fiber, and omega-3s, making them a nutrient-dense alternative to traditional protein drinks.
Key Benefits:
- Protein Source: Plant-based protein from pea, pumpkin seed, and flaxseed
- High in Fiber: Contains 5g of fiber for digestive health and sustained energy
- No Dairy, Gluten, or Soy: Ideal for kids with food allergies or lactose intolerance
- Who It’s Best For: Active kids who need a plant-based protein source and parents looking for a high-quality, allergen-free option
Pro Tip: Since OWYN shakes contain a higher protein content (20g per bottle), younger kids can drink half a bottle at a time to balance their protein intake with their daily needs.
Last update on 2025-03-27 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Final Thoughts: Can Kids Drink Protein Shakes?
Yes, kids can drink protein shakes, but they should be used as a nutritional supplement, not a meal replacement.
While most children can meet their protein needs through a balanced diet, protein shakes can be beneficial for picky eaters, active kids, those with dietary restrictions, or children who need additional nutrients to support their growth and development.
For younger children (under 12-14), protein shakes should be used to fill nutrient gaps rather than as a high-protein muscle-building supplement.
The best options contain clean, organic ingredients, added vitamins and minerals, minimal sugar, and no artificial additives—making them a healthy snack or school-friendly option.
For teenagers (15+), high-quality protein shakes can support muscle recovery, sports performance, and healthy weight management, especially if they begin weight training or rigorous physical activity.
The key is choosing the right protein shake and using it in moderation as part of a well-balanced diet.
Always check ingredient labels, look for third-party certifications, and opt for nutrient-dense options that support your child’s overall health, focus, and development.
Read Next: Top 10 Health & Fitness Tips for Children
