Protein for Kids

Dear Friend,

Sarcopenia is a Childhood Disease

This concept came my way recently, and it flipped my perspective.

At BodyTime, we’ve always focused heavily on preventing childhood obesity—mainly because a dysfunctional metabolism in early life tends to follow kids into adulthood. But this concept looks at the other side of the coin: muscle loss doesn’t start in old age… it starts in childhood.

Our youngest, Kenzo, turns 10 next month. He’s had an aversion to protein his whole life. I’d call him an average build, but he’s about to hit a big growth phase—and protein will be crucial for him to reach his genetic potential in height.

The problem? He’d rather eat cucumber, buttered toast… or candy.

Protein Does More than Build Muscle

• Lean mass development – Supports sports performance, bone density, and long-term metabolic health.

• Height potential – Long-term studies show higher protein intake is linked to greater final adult height, especially during early and mid-childhood.

• Immune system – Provides amino acids for antibodies and immune cells.

• Hormones – During puberty, protein stimulates IGF-1, a key driver of bone and muscle development. Low protein in this window can lead to lower muscle mass and bone density for life.

How Much Protein Do Kids Need?

We’ve been working off the “minimum effective dose,” adapted from adult research showing 25–30g per meal stimulates muscle protein synthesis. Breakfast and dinner matter most.

Minimum Protein Guidelines:

• 0.8g protein per pound of body weight per day, lower than adult guidelines because kids have a higher anabolic sensitivity and smaller stomach capacity 

• 20g minimum protein per meal (25-30g for adults)

  • 1.5 - 2g leucine is the “threshold” for muscle protein synthesis in kids (2.5-3g in adults). High leucine in whey, chicken, beef, and eggs

• Most important is breakfast and dinner, maximum protein that’s sustainable

• Consider protein snacks to spread out protein throughout the day, this accommodates a smaller stomach

• Start before puberty and maintain throughout puberty

Hasegawa Breakfast: 2 large hardboiled eggs (6g protein each), 5oz of greek yogurt (15g protein) = 27g protein to start the day.

Alternate substitute: 12 ounce glass of milk (12g protein) in any combination with above

Protein for Overweight Kids

Protein isn’t just for growth—it’s a tool for metabolic health:

• Triggers satiety, making overeating less likely

• Supports muscle growth, which boosts resting metabolism

Take a look at your kiddos breakfast tommorow. Count the protein grams. Then share this with a parent who could use the reminder.

This newsletter is intended for informational purposes only and does not constitute giving medical advice or endorsing any treatment. The use or application of the content herein forms no doctor-patient relationship. The information in this newsletter should not substitute for professional medical evaluation, advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.

Thanks,

Mike