Why protein is essential for growing kids

Growing Kids with an active lifestyle is notably characterized by the progression of lean tissues (e.g., muscle and bone) development that is unparalleled in adult populations. The complex interplay between active lifestyle of kids and musculoskeletal health is apparent in the impact of weight-bearing activity on the overall growth and wellbeing. When protein intake (both quality and Quantity) is adequate to the proportion of the recommended daily requirement, there are appropriate amino acids entering the free pool leading to the increase in the muscle size and strength and, as a result, enhanced and superior physical performance. Therefore, for optimal health, it is essential to adopt an active lifestyle at an early age and throughout the lifespan with the inclusion of the right quality of protein and other macro and micronutrients.

At this juncture readers should understand that in contrast to healthy adults, growing kids have distinct nutritional needs due to the importance of dietary protein for the remodeling and development of tissues such as muscle and bone during normal growth. This is important because of the rapid gain of height and weight gain which depending upon the individual may further proportionally increase. Hence, protein requirements in children must not only support basal whole-body protein turnover but also increased rates of protein accretion during growth, which is reflected in their marginally greater protein requirements compared with healthy adults.


Growing kids have distinct nutritional needs relative to growth and special attention with relation to the protein is a pertinent need for the diet design planning and implementation. The value of high-quality protein sources in the diets of growing kids should be evaluated and pediatric diet design should incorporate quality protein from nutrient dense foods, with consideration for appropriate energy intake.

Protein requirement is traditionally calculated as the highest estimate of individual amino acid requirement needed to achieve a positive nitrogen balance. An understanding of the effects of weight management interventions and routine exercise on whole body protein turnover growing kids (both boys and girls) provides a foundation for development of age-appropriate nutritional recommendations for protein intake. Exposing your child to many types of protein can help them identify the ones they really enjoy and help ensure they are getting the nutrients they need to support their growth and development.


Considering the individuals with active lifestyle, individuals daily protein intake needs could be as higher as compared to the normal requirement. Despite these increased protein needs, assuming energy intake is sufficient to match the additional expenditures, special protein supplementation is unnecessary for most who consume a varied diet containing complete protein foods.

Contributed by: Dr. Navneet Deora, a PhD in Food and an expert at Blue Tribe Foods

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