Why Protein is Essential for Your Child’s Growth and Development: A Must-Know Guide for Mothers

Table of Contents

• The Role of Protein in Child Growth and Development
• Why is Protein Essential for Child Growth?
• Role of Protein in Child Development
• What Happens When Kids Don’t Get Enough Protein?
• Sources of Best Protein for Child Growth
• How Much Protein Does Your Child Need?
• Choosing the Best Protein for Your Child’s Development
• Importance of Protein in Diet
• Tips for Including More Protein in Your Child’s Diet
• The Key to Healthy Growth
• FAQs

The Role of Protein in Child Growth and Development

Protein for child growth is vital as it serves as a building block for muscles, bones, skin, and even brain function. It is crucial for the synthesis of hormones, enzymes, and certain chemical processes that support overall health. Protein benefits in every child’s diet as it promotes healthy tissue repair, immunity, and brain development.

The importance of protein, its role in child development, the best protein for child growth, and practical advice to guarantee your child gets enough protein each day will all be covered here.

Why is Protein Essential for Child Growth?

Protein is essential for a child’s development and the maintenance of a healthy body. Some of the key protein benefits include:

• Muscle and Bone Development: Your child needs protein for the development and maintenance of strong bones and muscle tissues¹.
• Brain Function and Cognitive Growth: Some amino acids in proteins aid in the synthesis of “neurotransmitters” that enhance memory and focus².
• Stronger Immunity: The body’s fighter cells (antibodies) that protect your child from infection are produced by proteins¹.
• Healthy Skin, Hair, and Nails: Protein is essential for preserving the suppleness of the skin as well as the health of the hair and nails³.

Role of Protein in Child Development

Protein helps several vital processes throughout the child development process:

• Growth and Height Gain: Protein helps produce growth hormones, which directly affect a child’s height⁴.
• Tissue and Organ Development: Protein is essential for the development and maintenance of every organ in the body, including the liver and heart.
• Digestive Health: Certain enzymes in digestion are made from proteins, exhibiting protein’s role in digestive health, vitamin absorption, and food digestion.
• Hormonal Balance: Growth hormone and insulin, which are vital for both metabolic and physical growth, are regulated by proteins³.

What Happens When Kids Don’t Get Enough Protein?

A lack of protein in child’s growth can result in:

• Stunted Growth: A child’s growth may be stunted if they don’t get enough protein, which might cause them to gain weight and height more slowly⁵.
• Weakened Immune System: More susceptible to diseases and infections¹.
• Fatigue and Weakness: Consuming insufficient amounts of protein might result in persistent fatigue and low energy levels³.
• Delayed Cognitive Development: Learning challenges, memory loss, and focus issues².
• Loss of Muscle Mass: To fulfill protein requirements, the body may begin to break down muscle tissue⁵.

Sources of Best Protein for Child Growth

Protein and growth of children go hand in hand hence it is essential to make sure that there is adequate protein in your child’s diet. Here are a few very good sources:

Animal derived sources of protein

• Eggs: also a great source of vitamin A, D
• Fatty Fishes: also a source of healthy fats beneficial for the brain.
• Chicken: lean protein source highly bioavailable for absorption in body
• Milk and Dairy Products: rich in calcium and vitamin D, curd and yogurt are gut-friendly foods as well. Moreover, you can offer kids Fortified milk and dairy, as they have higher quantity of Vitamin D in them. ¹

Plant derived sources of protein

• Soy and its products: soybean, soy granules, chunks, tofu, soy milk, tempeh make up for an excellent vegetarian protein rich option.
• Lentils and Legumes: Excellent sources of fibre in addition to protein.
• Nuts and Seeds: In addition to healthy fats, almonds, walnuts, chia seeds, and flaxseeds provide some protein too.
• Whole Grains: Quinoa, oats, and brown rice offer some protein along with essential minerals¹.

How Much Protein Does Your Child Need?

Protein requirements differ based on age, weight, and activity levels. Below are the protein requirements recommended by National Institute of Nutrition, India.

Age group	Protein requirements as per RDA (g/day)
1-3 years	13g
4-9 years	19g
10-15 years	38g (for girls)
10-15 years	39g (for boys)
16-18 years	46g (for girls)
16-18 years	55g (for boys)6

Choosing the Best Protein for Your Child’s Development

While all proteins are beneficial, high-quality protein sources support optimal child growth.

• Complete Proteins: Found in animal products, containing all essential amino acids.
• Incomplete Proteins: Found in plant-based foods; best combined with other proteins to get complete nutrition³. E.g. cereal + pulse combination, cereal/pulse + animal protein.

Importance of Protein in Diet

The importance of protein in a child’s diet cannot be overstated. Protein:

• Prevents nutritional deficiencies
• Support muscle strength and endurance
• Promotes cognitive function and memory
• Supports a strong immune system
• Regulates blood glucose levels for consistent energy

Tips for Including More Protein in Your Child’s Diet

• Start the Day with Protein: Eggs, peanut butter toast, or Greek yogurt with nuts.
• Protein-Packed Snacks: Nuts, cheese, hummus with veggie sticks, and boiled eggs.
• Healthy Lunches and Dinners: Include dals, pulses, paneer, chicken, fish, or tofu.
• Protein Smoothies: Blend yogurt with fruit and nuts for a quick protein lift.
• Incorporate Variety: Rotate between animal and plant-based proteins to get balanced nutrition.

The Key to Healthy Growth

Adequate intake of protein for child growth is essential for physical, cognitive and overall development. The right protein benefits include improved immunity, strong bones and muscles, better learning capabilities, and overall brain functioning.

Sometimes, you may not be able to meet protein needs through foods alone. To support child development, you consider nutritional drinks like Complan which provides 34 vital nutrients with 63% more protein which can help bridge any dietary gaps and makes sure they receive the best protein for child growth in every sip.

FAQs

1. Should I offer protein to my child at night?

Yes! A glass of milk, yogurt, or a small protein-rich snack before bed can help muscle repair and growth during sleep.

2. What is one portion of protein?

A portion is typically:

• 1 cup of milk or yogurt
• 1 egg
• 100g of chicken or fish
• 1 cup of lentils or beans⁷

By making protein for child growth a priority, you give your child the foundation for a strong and healthy future!

Source:

¹Academy of Nutrition and Dietetics. (2025). How much protein should I eat? Retrieved March 06, 2025, from https://www.eatright.org/health/essential-nutrients/protein/how-much-protein-should-i-eat

²Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Washington (DC): National Academies Press (US); 1999. 14, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function. Available from: https://www.ncbi.nlm.nih.gov/books/NBK224629/

³LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.Retrieved March 06, 2025. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555990/

⁴Braun, K. V., Erler, N. S., Kiefte-de Jong, J. C., Jaddoe, V. W., van den Hooven, E. H., Franco, O. H., & Voortman, T. (2016). Dietary Intake of Protein in Early Childhood Is Associated with Growth Trajectories between 1 and 9 Years of Age. The Journal of nutrition, 146(11), 2361–2367. https://doi.org/10.3945/jn.116.237164.

⁵Endrinikapoulos, A., Afifah, D. N., Mexitalia, M., Andoyo, R., Hatimah, I., & Nuryanto, N. (2023). Study of the importance of protein needs for catch-up growth in Indonesian stunted children: a narrative review. SAGE open medicine, 11, 20503121231165562. https://doi.org/10.1177/20503121231165562

⁶Indian Council of Medical Research – National Institute of Nutrition. (2025). Recommended dietary allowances – Short report 2024. Retrieved March 06, 2025, from https://www.nin.res.in/RDA_short_Report_2024.html

⁷American Heart Association. (2025). How much protein should I eat in a serving? Retrieved February 20, 2025, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-much-protein-should-i-eat-in-a-serving