Kids are generally rather active, so it is up to the parents, to make sure that they get all the nutrients they require to engage in extracurricular activities, as well as to maintain healthy body weight. The best alternative for a quick source of energy is protein shakes for kids. What the best protein shakes for kids are, are protein shakes good for kids, are some of the questions you might have. Don’t worry, we have a bundle of information for your queries.
In this artcle:
Are Protein Shakes Good for Kids?
What Age Can a Child Have Protein Shakes?
7 Best Protein Shakes for Kids and How to Make Them
Are Protein Shakes Good for Kids?
Proteins are the basic building blocks of muscles and tissues. They prevent the muscles from wasting away due to strenuous activity. Protein shakes for kid athletes, is a must. For the kids who are picky eater, delicious protein shakes might just be the way to maintain their diet.
The amount of protein your child needs can be calculated by his age, gender, height, weight, activity level. But as a rule, the protein should be 15-20 percent of their daily calories, according to the American Academy of Pediatrics. Active kids should have more protein, just to maintain their body weight.
However, you must see to it that you do not give too much protein to your child, as it will be stressful for the kidneys to filter out the excess protein.
What Age Can a Child Have Protein Shakes?
Healthy homemade protein shakes for kids do exist. Protein breakfast shakes for kids are a quick and efficient fix for children who are picky eaters.
For children aged 5 to 9 years old, 19 grams of protein per day is the ideal. For kids aged 9 to 13, it is 34 grams of protein per day. For teenagers, it may vary from 45 to 55 grams of protein per day.
The above figures are for a normally active kid. For an extremely active kid, doing athletics, a healthy protein shake might be a good thing to be included in his diet.
Which Protein is The Best for Kids?
When it comes to protein powders, there are 3 main categories.
- Casein Protein Powder: It is usually harder to digest for children, and generally avoided.
- Soy Protein Powder: It is said to have great health benefits, but children who are allergic to milk products are generally allergic to soy too.
- Whey Protein Powder: It is the one which is used most commonly, and has all the essential amino acids for your child. There is some stigma attached to it, as you see bodybuilders take it, and you may wonder whether it is good for your child. But given in small, controlled quantities, it can be really beneficial for active kids.
While buying protein, read the label on the package. Go for one with less artificial sweeteners, fewer additives, organic, non–GMO, more protein isolates, and a flavor your child would like.
7 Best Protein Shakes for Kids and How to Make Them
If you wish to leave out protein powders completely, we have some great recipes for healthy homemade protein shakes for kids.
Peanut Butter Banana Shake
This one’s a classic. It can be made easily and quickly, which is great for both kids and busy parents.
Ingredients:
- 2 large bananas
- 2 tablespoons of peanut butter
- 1 cup milk
- 1 tablespoon of honey.
Steps: Put all the ingredients in a blender and blend, serve immediately.
Mango Coconut Shake.
This shake is great for kids, as it has coconut water instead of normal water. Coconut water is a rich source of nutrients and purifies the digestive system. Do use natural coconut water, instead of the packaged stuff with artificial additives.
Ingredients:
- ½ cup of coconut water
- ½ cup of frozen mango
- ½ cup of non – fat yogurt
- 1 cup of ice
Steps: Put the ingredients in the blender, blend until smooth. Serve chilled.
Strawberry Banana Shake
A wonderful shake for the berry lovers out there, it is a perfect summer shake, packed with the protein your kid needs to enjoy the summer.
Ingredients:
- 1 ripe frozen banana
- 2 cups of berries of your choice (blueberries, strawberries, raspberries, you can even mix them up for a mixed berry shake.)
- ½ cup milk
- Mint leaves
Steps: Put ingredients in a blender, blend it. Add a sprig of fresh mint on top.
Papaya Shake
Papaya has a lot of antioxidants and is a rich source of protein. It can be one of the great protein shakes for kid athletes.
Ingredients:
- 1 cup peeled and diced papaya
- 1 cup non – fat yogurt
- 1 tablespoon flax seeds
Steps: Blend the ingredients until smooth, serve chilled.
Date Shake
Dates are a rich source of iron along with proteins. Iron is essential for producing hemoglobin, a substance found in the red blood cells. It is one of the best protein breakfast shakes for kids.
Ingredients:
- ½ cup of pitted dates
- 1 cup of milk
- ½ cup of ice
Steps: Mix all the ingredients in the blender, serve chilled.
Grape Smoothie
A refreshing shake for when your kid is too tired and needs to be recharged.
Ingredients:
- 2 cups of grapes
- 2 medium-sized bananas
- ½ cup of milk/water
Steps: Blend the ingredients until smooth. Add ice cubes if needed.
Apple Shake
Apples are a rich source of fiber and protein. It is one of the best protein breakfast shakes for kids who are fussy eaters.
Ingredients:
- 1 apple diced.
- 1 banana diced
- ¾ cup milk
- 1 teaspoon chia seeds
Steps: Blend the ingredients in a blender and serve immediately.
Note: You can add a small spoon of protein powder if you wish, to the shakes above, although they are packed with protein on their own.
Protein shakes for kids are good when it is controlled. Do not use them as quick fix every day, or substitute them for proper meals. Your kid needs a balanced diet, and all the protein in the world won’t do him any good if he is lacking in the other basic essential nutrients. Protein shakes help enhance the performance of the body, they do not run the body on their own.
References
www.healthline.com
www.washingtonpost.com
www.livestrong.com
