Parents often turn to protein shakes as a go-to beverage for their children, particularly when they observe their child isn't eating “enough” or when dealing with extreme picky eating habits.
You may experience worry and that’s perfectly valid. So, naturally, offering a protein shake or a similar beverage with protein powder can bring reassurance in knowing your vegan kids are getting what they need grow well.
If you’ve ever wondered what kind of protein shake you can offer to your child or whether protein powders are safe or needed for vegan kids, this blog post is for you. I want you to feel educated about the use of protein powders in kids so you can ultimately feel confident of making an informed choice to better support your child’s growth and development.
Do vegan kids need protein powder?
In short, no, vegan kids don’t need protein powder in their diet to meet their protein needs.
That’s because it’s fairly easy for a growing vegan child to meet their nutritional needs. Children don’t need as much protein as we think they do.
While kids who follow a vegan diet may need a little extra protein in their diet (due to digestibility of plant protein), the good news is that ALL plant foods provide some amount of protein.
Whether you have a vegan baby, toddler, school-aged child or vegan teen, vegan kids can meet their protein requirements from a well-balanced vegan diet and a variety of plant foods. As long as your vegan child is consuming enough calories from various plant foods, it’s highly likely they’re meeting their protein needs.
Toddler meal includes tofu bites, legume rice, mandarin and cooked kale.
Is protein powder safe for kids?
Generally speaking, a protein powder may be safe for growing children as long as it’s not being offered frequently or in large quantities.
However, not all protein powders are created equal and they are not regulated by the Federal Drug Administration (FDA). It’s important to read the label of the protein powder you may be considering for your family as they may carry unwanted ingredients for your child.
Protein powders may contain the following:
Heavy metals or other contaminants like arsenic, lead, or cadmium
Artificial sweeteners, dyes and/or natural flavors
Added sugars. It’s important to be mindful of whether the protein powder of interest includes added sugars as it’s recommended for toddlers under 2 years of age to limit added sugars in their diet.
Vitamin and mineral blend. Protein shakes marketed for kids include protein powder and other vitamins and minerals. If you’re providing a protein shake in addition to a multivitamin to your child, they may consume more than their daily recommended amount for several vitamins and minerals.
How do vegan kids meet their protein?
Vegan kids meet their protein needs through a variety of plant-based foods and meeting their calorie needs. You may wonder if you need to combine different plant foods to make a “complete protein” but this idea is no longer supported by science. Which means, you don’t have to worry about pairing foods to make a “complete protein” because the body does this on its own. I teach more about meeting your child’s protein needs inside the Vegan Kids Nutrition Blueprint course.
Examples of plant protein:
½ cup of red kidney beans = 7 grams
2 tablespoons peanut butter = 7 grams
2 ounces of firm tofu= 6 grams
1 cup of soy milk or pea-based milk = 8 grams
½ cup brown rice, cooked = 2.4 grams
Tips to ensure kids meet protein needs:
Provide adequate calories throughout the day
Choose high calorie, low fiber foods, such as tofu, nut butters, and veggie meats
Offer a variety of plant-based foods throughout the day
Do vegan teen athletes need protein powder?
While vegan teens who participate in sports may need a bit of extra protein in their diet, they won’t always need protein powder in their diet. Certain sports or play-based activities won’t require additional protein in their diet.
It can be fairly easy to increase your vegan teen’s protein intake with veggie meats, seitan, tofu, and beans in their diet. This can be included with an extra ½ sandwich as a snack, chickpea wrap afer a game, or even additional cup of soy milk with their meal.
Final thoughts about protein powders for vegan children and vegan teens
Protein powder may be OK in certain situations for your child; however, it’s not needed or encouraged to include in your vegan child’s diet. A protein shake designed for kids may be helpful in certain situations, such as if your child has a medical condition or has been diagnosed with extreme picky eating. For these instances, speak to your child’s provider for best guidance on their individual needs.
Meet Your Vegan Kid’s Protein Needs
With the Vegan Kids Cookbook, you’ll have recipes with simple ingredients that are tailored to meet your vegan child’s nutrient needs—including protein. It also includes a 3-Day Meal Plan for each stage of growth and a grocery list. You deserve to feel reassured you’re providing what your vegan kids need and the recipes inside the Vegan Kids Cookbook can help you with just that.
