Protein for Children and Teens: Growth, Sports and Official Advice
What official tables and sports-nutrition statements say about protein for children and teens, including young athletes, and why powders are a question for a pediatrician.
Content last updated . This page has not been medically reviewed.
Overview
Children and teens are growing, so protein matters, but the sources we read lean toward food first and professional advice for anything extra. This page covers official reference values, what position statements say about young athletes, and where the evidence runs out. It gives no personal targets. For powders aimed at children, see Protein Powder for Children, Teens and Picky Eaters.Why children need protein
MedlinePlus says protein is important for growth and development in children, teens and pregnant women, and that children and teens may need different amounts depending on their age. [1] The basics are in Protein: What It Does.Official reference values
Health Canada's tables (the 2005 US and Canadian Dietary Reference Intakes) list protein RDA values by age. They are shown in grams per kilogram of body weight per day, and the grams-per-day column is the per-kilogram amount multiplied by a reference weight. [2]| Group (Health Canada, DRI values, page modified 2025) | RDA in g/kg/day | RDA in g/day |
|---|---|---|
| Children 1 to 3 years | 1.05 | 13 [2] |
| Children 4 to 8 years | 0.95 | 19 [2] |
| Males 9 to 13 years | 0.95 | 34 [2] |
| Females 9 to 13 years | 0.95 | 34 [2] |
| Males 14 to 18 years | 0.85 | 52 [2] |
| Females 14 to 18 years | 0.85 | 46 [2] |
These are population reference values for healthy children and teens in Canada and the US, not a target for one child. Other countries differ; see Protein Intake Levels by Age, Sex and Country. Infants are covered by separate values we do not reproduce here.
Young athletes
| Source | What it says | Notes |
|---|---|---|
| Sports Dietitians Australia position statement, 2014 | Adolescent athletes should have a regular spread of high-quality carbohydrate and protein sources over the day. [3] Nutrient needs should be met by core foods rather than supplements. [3] | Professional position statement; no gram target appears in the abstract we read. |
| Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM joint statement, 2016 | Athletes should be referred to a registered dietitian or nutritionist for a personalized plan. [4] | The statement covers athletes generally. |
| Nutrients review, 2025 | Highlights safety concerns with supplements and advocates a food-first approach for adolescent athletes. [5] | Narrative review. |
Official gram targets for young athletes: Proper evidence not found in the sources we read. We checked the abstracts of the three documents above and the Health Canada table, and none gives a separate protein figure for adolescent athletes. A sports dietitian or pediatrician can assess a particular child. For adult training questions, see Protein for Athletes.
Vegetarian and vegan children
A 2019 review described no specific concerns about protein adequacy in children on vegetarian or vegan diets because of their high energy needs compared with protein. [6] A 2025 ESPGHAN position paper found evidence inconclusive on whether a strictly vegan diet supports normal growth, and recommended regular monitoring of intake, growth and nutritional status. [7] It says supplementation with specific micronutrients, including vitamin B12, is essential for children on a strict vegan diet. [7] See also Protein for Vegans and Vegetarians.Bone growth
A 2019 review found protein intake accounted for 0 to 14% of bone mineral content variance in children and adolescents, and said more studies are urgently required in these groups. [8]Frequently asked questions
How much protein do kids need?
Health Canada's 2005 DRI table lists RDA values that rise with age in grams per day, for example 13 g for ages 1 to 3 and 19 g for ages 4 to 8. [2]
Do teen athletes need protein powder?
Sports Dietitians Australia says nutrient needs should be met by core foods rather than supplements. [3]
Are vegan diets safe for children?
A 2025 ESPGHAN paper says regular monitoring is needed and vitamin B12 supplementation is essential on a strict vegan diet. [7]
Can protein affect a child's growth?
Protein is important for growth, per MedlinePlus; research on bone in children is still limited. [1] [8]
Who should decide on a protein supplement for a child?
A pediatrician or registered dietitian. [4]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
How to read the evidence labels
Labels used on this page: established nutritional role, professional position statement, insufficient evidence, and "Proper evidence not found".
Safety notes
- The NHS lists a child not growing or not putting on weight at the expected rate among the symptoms of malnutrition, and says children under five are also at risk. [9] A doctor can look into the cause.
- Amino acid powders and pre-workout products marketed to teens deserve extra caution, and a 2025 review of adolescent athletes highlights safety concerns with supplements. [5] See Pre-Workout and Energy Drink Amino Acid Blends.
- Allergy to milk, soy, egg or peanut in a powder can be serious; see Protein Powder and Food Allergy. For a child who has swallowed a large amount of any supplement, call Poison Help at 1-800-222-1222 (US), or 911 in an emergency.
- Kidney disease changes protein advice. [10]
- Interactions and quality: Medication Interactions, Quality Testing and Certifications.
- Talk to a pediatrician, dietitian or pharmacist before giving a child any protein or amino acid supplement.
References
- MedlinePlus Medical Encyclopedia: Protein in diet (U.S. National Library of Medicine), review date 1 April 2025. Read 2026-10-22.
- Health Canada: Dietary reference intakes tables, reference values for macronutrients (2005 US and Canadian DRI values; page last modified 19 November 2025). Read 2026-10-22 through the WebFetch tool (table text as returned by the tool).
- Desbrow B et al. Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. Int J Sport Nutr Exerc Metab 2014. Read 2026-10-22.
- Thomas DT, Erdman KA, Burke LM. Academy of Nutrition and Dietetics, Dietitians of Canada and American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc 2016. Read 2026-10-22.
- Everett S. Optimizing performance nutrition for adolescent athletes: a review of dietary needs, risks, and practical strategies. Nutrients 2025. Read 2026-10-22.
- Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets: a review. Nutrients 2019. Read 2026-10-22.
- Verduci E et al. Vegan diet and nutritional status in infants, children and adolescents: a position paper by the ESPGHAN Nutrition Committee. J Pediatr Gastroenterol Nutr 2025. Read 2026-10-22.
- Darling AL et al. Dietary protein and bone health across the life-course: an updated systematic review and meta-analysis over 40 years. Osteoporos Int 2019. Read 2026-10-22.
- NHS (UK): Malnutrition, page last reviewed 23 May 2023. Read 2026-10-22.
- NIDDK (U.S. National Institutes of Health): Eating and nutrition for chronic kidney disease, last reviewed January 2025. Read 2026-10-22.