Why Growing Kids Need More Protein Than Adults?

Children are in a constant state of development and change. This development requires numerous building blocks for the body, and one of the most important building blocks is protein. Protein requirements for children are crucial because their bodies need more protein than adults do. In fact, protein requirements for children are higher owing to their rapid growth, from getting taller to gaining muscular strength and mental ability. Therefore, these requirements must be identified distinctly to aid this incredible growth phase. This blog will explain why protein requirements for adults are less as compared to those of growing children, highlighting the significant role protein plays in growth and development.

Table of Contents

• Understanding Protein’s Role in Growth
• Protein Requirements for Children vs. Adults
• Why Do Growing Kids Need More Protein?
• Best Protein Sources for Kids
• Conclusion

Understanding Protein’s Role in Growth

Proteins are composed of amino acids¹. Our bodies use these blocks to construct muscles, bones, skin, and even our hair! But they do more than that. Additionally, proteins aid in the synthesis of hormones, which function as messengers to instruct various body parts, and enzymes, which are like mediators that speed up vital processes in our bodies. They also aid in the production of antibodies that protect us from infections and maintain our health².  Protein requirements for children are crucial, as they’re simultaneously creating all these helpers and building a whole new body! Every muscle growing stronger, every new tiny part of their body, and even the development of their brains depend on these protein ‘blocks’. Therefore, adequate protein for kids is essential for all the incredible processes that occur inside of them as they grow, not just for their physical size.

Protein Requirements for Children vs. Adults

Protein for kids varies markedly from protein for adults owing to specific growth demands and metabolic requirements. The following breakdown outlines these differences:

• Infant’s < 4 months: 2.5-1.4 gram/kg BW per day³
• Children (4–13 years): 0.95 gram/kg/day⁴
• Children (14–18 years): 0.85 gram/kg/day⁴
• Adult’s < 65 years: 0.8 gram/kg BW per day
• Adult’s > 65 years: 1.0 gram/kg BW per day³

This difference emerges from the fact that a significant amount of the protein consumed by children is used for the growth and development of new tissues, while protein for adults is mainly required for tissue repair and maintenance; emphasizing the notable protein requirement for adults compared to growing kids.

Why Do Growing Kids Need More Protein?

Kids aren’t just smaller adults; their bodies are going through a phase of rapid growth and development, which needs a much higher protein intake. Let’s explore why their developing bodies require this essential nutrient so much.

1. Muscle Growth and Tissue Repair:

Kids are constantly building new muscles and body parts! They need it to make special muscle parts called actin and myosin⁵ Children run and play which imacts the protein requirements for children. Therefore, protein for kids helps their muscles grow strong and recover quickly. On the other hand, protein for adults is mainly needed to maintain the muscles they already have. Thus, the protein requirement for adults varies.

2. Supporting their Defense System:

Protein for kids helps their bodies fight off germs! It makes enzymes, antibodies and immune cells, which are like tiny soldiers. Given kids frequent exposure to new germs, Protein for kids becomes important to stay healthy⁶.

3. Building Strong Bones:

Kids’ bones grow rapidly! They need protein to make collagen, which is like the frame of their bones. Without enough protein for kids, their bones can be weak and fragile. While the protein requirement for adults is for maintaining bone density.

4. Creating Important Messengers:

The building block that the body uses to create hormones is protein. These serve as messengers, directing the body on how to function. Important hormones, like insulin (which helps control blood sugar) and growth hormones (which help your body grow and repair), need protein for their function. Protein for kids is more important given that their bodies are developing and need these messengers to work properly for healthy growth. While protein for adults is still important, they usually don’t require as much as children do as their bodies aren’t developing anymore⁷.

 5. Helping Develop their brains:

 Kids’ brains grow and develop at an incredible pace! Protein plays a vital role in building the things their brains need for learning, emotions and memory. Think of protein as brain fuel – it provides essential building blocks that help the brain nourish and flourish. That’s why protein for kids is so important!⁸

Best Protein Sources for Kids

 A range of rich protein foods should be included in children’s diets to make sure they obtain adequate protein. These may come from both plant-based and animal sources:

• Animal Sources: Meat (poultry, fish), eggs and dairy products (milk, curd, cheese, paneer) are complete protein sources because they provide all nine essential amino acids, which the body cannot make on its own.
• Plant-Based Sources: Legumes (beans, lentils, chickpeas), soybean and their products (tofu, soy chunks or granules, tempeh), nuts, seeds, and fortified plant-based milk substitutes are all great plant-based sources of protein. Kids can get all the amino acids needed throughout the day by combining several plant-based protein sources.

To satisfy the unique protein requirements of children while also supplying other vital nutrients, it’s critical to provide a balanced diet that consists of a range of foods high in protein⁹

Conclusion

The higher protein requirements for children compared to the protein requirement for adults are a direct result of the incredible growth and development that takes place during these crucial years.

Protein for children supports their fast physical and cognitive development, in contrast to protein for adults, which mainly serves maintenance and repair purposes. High-quality protein sources should be given the most attention by parents and other caregivers in order to support their kid’s developing body and changing nutritional needs. Sometimes you may be unable to meet protein and other nutritional needs for your child due to poor appetite, food likes and dislikes, etc. Here is where nutritional drinks like Complan come in as a useful support to a balanced diet. Complan not only has 63% more protein than the other leading malt-based drink, it also has a total of 34 vital nutrients essential for your child’s growth.
Addition of Complan to your child’s balanced diet is a simple and efficient way of adding an extra dose of protein and helping meet the required protein needs for optimal growth.

Source:

¹ Wu G. (2009). Amino acids: metabolism, functions, and nutrition. Amino acids, 37(1), 1–17. https://doi.org/10.1007/s00726-009-0269-0

² Ebrahimi, S. B., & Samanta, D. (2023). Engineering protein-based therapeutics through structural and chemical design. M., Baerlocher, K., Bauer, J. M., Elmadfa, I., Heseker, H., Leschik-Bonnet, E., Stangl, G., Volkert, D., Stehle, P., & Nature communications, 14(1), 2411. https://doi.org/10.1038/s41467-023-38039-x

³ Richter, on behalf of the German Nutrition Society (DGE) (2019). Revised Reference Values for the Intake of Protein. Annals of nutrition & metabolism, 74(3), 242–250. https://doi.org/10.1159/000499374

⁴ Hudson, J. L., Baum, J. I., Diaz, E. C., & Børsheim, E. (2021). Dietary Protein Requirements in Children: Methods for Consideration. Nutrients, 13(5), 1554. https://doi.org/10.3390/nu13051554

⁵ Witard, O. C., Wardle, S. L., Macnaughton, L. S., Hodgson, A. B., & Tipton, K. D. (2016). Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults. Nutrients, 8(4), 181. https://doi.org/10.3390/nu8040181

⁶ Verduci, E., & Köglmeier, J. (2021). Immunomodulation in Children: The Role of the Diet. Journal of pediatric gastroenterology and nutrition, 73(3), 293–298. https://doi.org/10.1097/MPG.0000000000003152

⁷ Bang, P. (2024). Pediatric implications of normal insulin-GH-IGF axis physiology. In K. R. Feingold, S. F. Ahmed, B. Anawalt, et al. (Eds.), Endotext. MDText.com, Inc. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK343487/

⁸ Tessari, P., Lante, A., & Mosca, G. (2016). Essential amino acids: master regulators of nutrition and environmental footprint?. Scientific reports, 6, 26074. https://doi.org/10.1038/srep26074

⁹ Johns Hopkins Medicine. (2023). Dietary protein needs for growing children. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/schoolaged-child-nutrition . Accessed on 7^th April 2025.