Proteins and Child Nutrition
How Much Protein Do Children Need?
Proteins are made up of 20 different amino acids, eight of which must be obtained through diet. These eight amino acids are called essential amino acids. Unlike animal proteins, plant proteins may not contain all the essential amino acids or their necessary proportions. For children, 10 to 20 percent of the calories needed should come from protein, with the rest coming from carbohydrates and fats. Proteins provide 4 calories per gram. Most Americans consume too much protein in their diet.
The Recommended Dietary Allowances (RDA) for protein are based on body weight and age and activity-related adjustments for extra protein. Healthy 1-to-3-year-old children need 0.55 grams of protein per pound of body weight per day, this means an average 29-pound toddler needs 16 grams of protein per day. The RDAs for older children are 0.5 grams of protein per pound of body weight for children ages 4 to 6; 0.45 grams for children ages 7 to 14; and 0.4 grams for boys ages 15 to 18. The RDA for girls over 15 and boys over 18 is 0.40 grams of protein per pound of body weight, and the same as for adults.
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To make things a bit more complicated, protein requirements also depend on the 'quality' of protein your child eats and how easily it is digested. In general, animal proteins, such as milk, eggs, and meats, are considered highly digestible and higher quality than plant sources of protein. One need not worry about this as long as the protein foods ones child eats is varied. Even if a child only eats plant sources of protein, as long as they are paired with other proteins, such as grains and legumes, a child can still get the right amount of protein needed.
In children, protein is needed for important functions such as: muscle and tissue growth, regulating the pH (acid-base balance) in the blood, controlling the processes in the body related to metabolism, providing energy when carbohydrates are not available, making enzymes or subunits of enzymes, and immune function via protein antibodies.
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Active Children and Protein
Parents with sport-oriented children need to be involved and informed in both their child’s athletic activities and nutritional needs. Many first time parents have questions about the nutritional requirements of their children. Protein plays a vital role in the development of children and in their development and in their performance as well. Although there is no magic number for the amount of protein children should consume, there are a few guidelines one can follow to ensure they are receiving a sufficient amount.
Protein is a large molecule containing 10 to 100 amino acid molecules and is essential to the growth, maintenance, and repair of cells and for the production of enzymes, hormones, and DNA. Protein is not only responsible for repairing muscles damaged from sports and training, but protein is also essential for making red blood cells, boosting the immune system, and keeping hair, nails, skin, bones, and organs healthy.
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To keep young athletes healthy, parents should ensure their children have a constant flow of nutrients throughout the day. The best way to meet the needs of children involved in sports is through a balanced approach.
