Can kids have protein powder?

A very common question for us at The JCN Clinic is ‘can kids take protein powder too?’ or ‘what protein powder can I give to my kids?’

Firstly yes, protein powders in the majority are fine for kids. ‘Adult’ protein powders are prescribed at ‘adult’ serving sizes, so adjusting the serving size to suits your little ones is the way to go. See our table for directions on this.

How To Adapt Protein Powder Serving Sizes For Kids

Brand wise, most again are fine, you just want to avoid protein powders targeted at ‘weight gain’ or ‘weight loss’ as there may be added ingredients in there not necessary for kids and the balance of protein to carbohydrates may be quite skewed. Definitely avoid protein powders with added fat burners and stimulants like caffeine.

There are also some brands that make protein powder for kids specifically, although again you can use yours and just change the serving size. Some brands we recommend for kids specifically are:

• NutraOrganics Thriving Protein
• Kissed Earth Thriving Kids 
• NuZest Kids Good Stuff

3 delicious protein smoothies for kids

Classic Choc Banana 

• 1/2 frozen banana
• 1 serve vanilla protein powder (see our last post for serving sizes)
• 1 heaped tsp cacao or cocoa powder 
• 1 heaped tbsp oats 
• 1 heaped tsp almond butter 
• 1 cup milk of choice 

Method: Place all ingredients in a blender and blend till smooth and creamy.

Caramel Thickshake 

• 1/2 cup frozen zucchini 
• 1 serve vanilla protein powder (see above table for serving sizes)
• 1 medjool date, pip removed 
• 1 tsp mesquite powder 
• 1 heaped tbsp oats 
• 1 heaped tsp tahini 
• 1 cup milk of choice 

Method: Place all ingredients in a blender and blend till smooth and creamy.

Coconut Berry Blast-Off

• 1/2 cup frozen berries 
• 1 serve vanilla protein powder (see our last post for serving sizes)
• 1 tsp maple syrup 
• 1/2 tsp vanilla extra 
• 1 heaped tbsp oats 
• 1 heaped tbsp coconut cream
• 1 cup milk of choice 

Method: Place all ingredients in a blender and blend till smooth and creamy.

Edits for food intolerances & more!

• For gluten free use quinoa flakes or buckwheat flakes or x1 GF weetbix instead of oats. 
• Sub vanilla protein powder for plain flavoured if preferred, just add a little extra sweetener to compensate. 
• Use seed butters like tahini if intolerant to nuts, or sub for avocado or yoghurt 
• Add ice for super thick smoothies
• Omit ice for thinner smoothies 

Need personalised nutrition advice catered to your needs?

If you are after personalised nutrition advice and dietary planning individualised to your health and dietary needs then contact us at The JCN Clinic with your enquiry. We are always happy to answer any questions you have! 

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Jessica Cox

Jessica Cox is a qualified practicing Nutritionist with a Bachelor Health Science (Nutrition) and over 15 years of clinical experience. She is the founder and director JCN Clinic, published author and established recipe developer. Jessica is well respected within health and wellness space for her no fad approach and use of evidence-based nutrition.