Kids and Protein Powders: What Every Parent Needs to Know
Kids Protein Powders
As a paediatric nutritionist, I’m often asked whether protein powders are a good idea for kids. With so many options on the market and clever marketing claiming to support growth, development, and active lifestyles, it’s easy for parents to feel overwhelmed.
However, not all protein powders are created equal, and some may do more harm than good. So let’s cut through the confusion and talk about what to avoid, what to look for, and which protein powders I recommend for children.
Do Kids Really Need Protein Powders?
Most children meet their protein needs through a balanced diet. If your child enjoys meals like eggs for breakfast, cheese in their sandwich, yoghurt as a snack, and lean meats, fish, legumes, or tofu for dinner, they’re likely getting enough protein naturally.
However, there are instances where a protein supplement might be worth considering:
During phases of extreme fussy eating
For children following plant-based diets that require careful planning
Young athletes engaged in intensive training
When recovering from illness or managing a medical condition affecting protein absorption
In these cases, it’s important to consult with your healthcare provider before introducing supplements.
Ingredients to Avoid in Kids' Protein Powders
Some protein powders contain additives that I’d never recommend for children. Here’s what to steer clear of:
Artificial Sweeteners – Ingredients like sucralose, aspartame, or saccharin are often used to make powders taste sweet without adding sugar. These chemicals can disrupt gut health and have been linked to behavioural issues in children.
Added Sugars – Watch for high sugar content, often disguised under names like maltodextrin, glucose syrup, or high-fructose corn syrup. These contribute to blood sugar spikes and long-term health risks.
Artificial Colours and Flavours – These can trigger hyperactivity and behavioural issues in some children, especially those with sensitivities.
Preservatives – Chemicals like sodium benzoate and potassium sorbate can be harsh on little bodies and aren’t necessary in a high-quality protein powder.
Thickeners and Fillers – Ingredients like carrageenan and xanthan gum can cause digestive upset in sensitive children.
Excessive Protein Content – Kids don’t need the same protein intake as adults. Look for products specifically formulated for children, with appropriate serving sizes.
Heavy Metals - Some protein powders, especially rice-based ones, have been found to contain heavy metals like arsenic, lead, cadmium, and mercury.
Hidden Caffeine - Avoid products with added caffeine, green tea extract, or guarana. These are unsuitable for children.
Inappropriate Formulations - Protein powders designed for bodybuilders or adults may contain hormone boosters or excessive protein levels that aren’t safe for kids.
What to Look For in a Protein Powder for Kids
If you decide to use a protein powder, choose one specifically designed for children and free from harmful additives. Here’s what to prioritise:
Clean Wholefood Ingredient List
Opt for powders with short, recognisable ingredient lists and certifications for quality and safety.Low or No Added Sugar – Natural sweeteners like stevia or monk fruit are better choices, but even then, less is more.
No Artificial Additives – Ensure the product is free from artificial colours, flavours, and preservatives.
Nutrient Balance
Ensure the product contains:Age-appropriate protein content (not excessive)
No mega-doses of vitamins or minerals
Natural sources of added nutrients, like calcium or vitamin D
Safe Protein Sources
Check for clear serving sizes, natural sweeteners like stevia or monk fruit, and third-party testing certifications.
Choose proteins such as:Whey protein isolate (if your child tolerates dairy)
Pea protein
Hemp protein
Transparent Labelling
Check for clear serving sizes, natural sweeteners like stevia or monk fruit, and third-party testing certifications.
My Top 3 Protein Powders for Kids in Australia
After extensive research and testing, here are my top three protein powders for kids available in Australia:
Kids Good Stuff is a complete nutritional support for growing bodies. Made from a base of fruits, vegetables and pea protein, it’s a child-friendly blend and its fortified with probiotics, calcium and 20+ other vitamins and minerals to support immunity, digestion, concentration and growth. The Pea protein is triple tested for heavy metals’s a brand that parents can trust.
Nutra Organics Thriving Protein
This powder is a fantastic option. It's made with organic pea protein, sprouted brown rice, and added whole foods like quinoa and flaxseed. It’s free from artificial additives and has a gentle vanilla flavour kids love.Specifically designed for children and made with all-natural plant proteins, fruits and vegetables its a great option. It also contains superfoods and probiotics,
Final Thoughts…
Protein powders can be a helpful addition to your child’s diet in the right circumstances, but they should never replace real, wholefoods. Always prioritise a balanced diet full of fresh, minimally processed ingredients. If you do choose a protein powder, read labels carefully, avoid the nasties, and opt for a product that’s clean, nutritious, and formulated for kids.
By making informed choices, we can support our kids’ growth and development without compromising their long-term health.
Want to learn more about navigating kids’ nutrition? Follow me on Instagram or sign up for my newsletter for tips, recipes, and expert advice! Or join my upcoming webinar, Smart Shopping with Mandy: Cut Through the Marketing Hype! You will discover my top picks and get exclusive tips to navigate the supermarket like a pro. Plus, every participant will receive a comprehensive shopping guide with my top picks to make your next trip a breeze. Sign up now and start making smarter choices for your family! Places are limited, and the Early Bird special expires on the 30th of November.