The importance of protein in children’s growth and development has become a hot topic of discussion. According to Google Trends, there has been a significant increase in online searches related to high-protein food for children and child nutrition over the past five years. However, an overload of information has resulted in various myths and confusion about the actual protein requirements for children, their metabolic needs, and the appropriate amount of protein they should consume daily.
As a nutrient foundational to your child’s health, it is vital to understand the nutritional status of protein and its impact on the growth and development of children. This makes it essential to explore some of the most commonly held dogmas on proteins, understand the science behind each, and ultimately dismantle them based on scientific research and expert opinion.
- Myth: Protein supplements or shakes are only necessary for building muscle mass and athletic performance.Tarun Arora, CEO, Zydus Wellness, says, “While strength trainers and athletes require more protein, adequate intake plays a crucial role in children’s overall health and growth. Protein provides the amino acid building blocks for important enzymes, hormones, and neurotransmitters that regulate mood, focus, and behaviour. Without sufficient protein and other nutrients, children may have lower immunity, low energy, poor concentration, and inadequate growth.”
- Myth: All protein sources are equalProteins are composed of approximately 20 amino acids, each with a particular and vital function. The human body can produce some non-essential amino acids, but it synthesizes nine essential amino acids through our dietary intake. Dairy products and poultry, among other animal-based foods, are rich sources of complete proteins containing all the essential amino acids. Meanwhile, plant-based foods, such as beans, nuts, legumes, and wheat, often lack one or more essential amino acids. However, a balanced combination of animal and plant proteins can offer all the essential amino acids. To create a complete protein profile, one can combine complementary proteins in the same meal, like rice and beans or dal and curd-rice.
- Myth: One meal with protein is good enoughThe body requires a steady intake of nutrients throughout the day to support various physiological functions. Similarly, consuming protein only once daily may not provide a sustained amino acid supply, which is essential for muscle repair, growth, and overall bodily function.
“Feeding your child protein-rich foods throughout the day helps keep a steady supply of amino acids to muscles and bones during crucial developmental windows while also helping meet their daily protein needs. Though there is a limit to how much protein the body can absorb from one meal, incorporating proteins in every meal is beneficial and promotes fullness and satiety,” says Tarun Arora, CEO, Zydus Wellness.
Protein is a crucial nutrient that plays a vital role in the growth, performance, and neurological development of your child. It is essential to ensure your child gets enough protein from a well-rounded diet that includes both plant and animal sources. If you are unsure about the optimal protein intake for your child according to their changing needs, it is recommended to consult with your paediatrician for guidance.
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