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The short version
- Children aged 9 to 13 need about 34 grams of protein a day — roughly 3 cups of milk plus one portion of meat, fish or beans.
- U.S. children and teens generally meet their protein targets from food, and the AAP says most young athletes don't need and wouldn't benefit from protein supplements.
- Protein powders are usually sold as dietary supplements, which the FDA doesn't approve before sale. Studies find high rates of contamination.
- A shake can have a place — for a busy day or on a doctor's advice — but check the label for added sugar, caffeine and extra ingredients.
The short answer
Most 12-year-olds don’t need protein shakes. Children aged 9 to 13 need about 34 grams of protein a day, according to the U.S. Dietary Reference Intakes,1 and U.S. children and teens generally meet their protein targets from food.2 The American Academy of Pediatrics says most young athletes who eat a healthy, well-balanced diet don’t need and wouldn’t benefit from protein supplements.4
That doesn’t make an occasional ready-made shake dangerous. But a tub of protein powder, or a shake every day on top of normal meals, usually adds cost, sugar or extra ingredients without adding anything your child is missing.
Exercise builds muscle. Extra protein on top of an already-adequate diet doesn’t.
How much protein does a 9- to 13-year-old need?
Thirty-four grams is the Recommended Dietary Allowance for both boys and girls aged 9 to 13.1 Bigger, older and very active kids need more than that, and different sources size it slightly differently:
| Source | Guidance | For a 90-lb (41 kg) child |
|---|---|---|
| U.S. Dietary Reference Intakes (RDA), ages 9–13 | 34 g a day | 34 g |
| AAP rule of thumb, ages 11–14 | About ½ g per pound of body weight | About 45 g |
| Dietary Guidelines 2025–2030 (general goal, not child-specific) | 1.2–1.6 g per kg of body weight | About 49–65 g |
The 2025–2030 Dietary Guidelines set a general goal of 1.2 to 1.6 grams per kilogram of body weight, without a separate figure for children,3 and the AAP’s older rule of thumb lands in between.5 We use the RDA as the baseline because it’s set specifically for this age group. Even the highest figure is easy to reach with ordinary food.
Using the AAP’s figures, here’s what a normal day can look like:5
That’s about 58 g — well past the RDA, without a shake in sight. For a quick post-practice option that does a shake’s job, the AAP’s figures put an 8-oz low-fat yogurt at about 8 g of protein, a slice of cheese pizza at about 15 g, and an ounce of cheese at about 6 g.5 Plant foods count too: beans with tortillas or a peanut butter sandwich on wheat bread give a complete mix of protein.5 For more on everyday amounts, see how much protein a 10-year-old needs.
Why the AAP is wary of protein powders
(Looking for younger children? See whether toddlers can have protein powder.)
There are three main concerns.
- They don’t help most kids perform better. The AAP says studies haven’t shown protein supplements improve sports performance in young athletes, and that exercise, not dietary protein, increases muscle mass.45 Its clinical report on performance-enhancing substances adds that for most young athletes, these products don’t produce significant gains beyond those that come with puberty, good nutrition and training.6
- No one checks them before they’re sold. Protein powders are usually sold as dietary supplements. Under U.S. law, the FDA isn’t authorized to approve dietary supplements for safety and effectiveness before they’re marketed.7
- What’s in the tub may not match the label. The AAP says studies of supplement purity find high rates of contamination with possibly harmful substances, and many products don’t contain the ingredients listed.4 Its clinical report also notes that using legal supplements is linked to later use of anabolic steroids.6
Preteens often hear about shakes from friends, older siblings, coaches or social media, not from you. It helps to talk about why food does the job, rather than simply banning them.
Can protein shakes help a child gain weight?
Not on their own, and not without a plan. The AAP says that before puberty, efforts to gain weight lead to more fat, not muscle, and don’t speed up strength or muscle development.8 It also warns that “weight gainer” supplements often contain too many calories and lead to more fat gain than muscle gain.8
If you’re worried your child is too thin or not growing, start with the pediatrician, who can check their growth curve. The AAP says children and teens need supplements only if they aren’t getting enough from food (for example, on a very restrictive diet), have a diagnosed deficiency, or have a medical condition that raises their risk of one.13 In those situations a doctor or dietitian may include a nutrition drink in a wider plan. For teen athletes trying to add muscle in a healthy way, the AAP lists meal-replacement drinks as one option to discuss with their doctor.8 The difference is that someone is choosing the product and watching the results. And if your child is often hungry during a growth spurt, more food at meals and snacks is usually the answer; see preteen growth spurts.
If your child does have a shake, check the label
Whether it’s a ready-to-drink bottle or a scoop of powder, these checks take a minute:
Four label checks
- Protein per serving. Compare it with the 34 g a 9- to 13-year-old needs in a whole day.1 A shake can deliver a big share in one drink, on top of meals — and a cup of milk, with about 8 g, may do the same job.5
- Added sugars. Find “Includes Added Sugars” on the Nutrition Facts label.12 The AHA’s ceiling for children is under 25 g a day,11 and the 2025–2030 Dietary Guidelines say no amount of added sugar is recommended, with no more than 10 g in any one meal.3
- Caffeine and stimulants. Protein bars and other products can contain caffeine.9 When caffeine is added as an ingredient, it must appear in the ingredients list, but the amount often isn’t stated.10 Skip anything sold as “pre-workout” or for “energy.”
- Extra ingredients. Creatine, herbal extracts and long proprietary blends are signs a product is aimed at adult athletes. The AAP says creatine doesn’t appear to offer any extra benefit at this age.4
Vegetarian and vegan kids are the group the AAP flags as possibly falling short on protein; it suggests meal planning with a registered dietitian rather than supplements.4
When to talk to your pediatrician
- Your child is losing weight, isn't growing as expected, or eats very little
- They want protein powders, pre-workouts or other supplements to change their body or performance
- They're vegetarian or vegan and you're unsure they're getting enough protein, iron or B12
- They seem preoccupied with muscles, weight or 'clean' eating, or are skipping meals
- They have a kidney condition, food allergy or other medical issue and want to use a shake
Common questions
Can a 12-year-old drink protein shakes?
An occasional ready-made shake isn't dangerous for most healthy kids, but it's rarely needed. Children aged 9 to 13 need about 34 g of protein a day, which food covers easily, and the AAP says most young athletes who eat a healthy diet don't need and wouldn't benefit from protein supplements.
Is protein powder safe for kids?
It isn't recommended without a reason. Protein powders are usually sold as dietary supplements, which the FDA doesn't approve for safety or effectiveness before they're sold, and the AAP notes high rates of contamination and products that don't contain what the label says.
Can protein shakes help my child gain weight?
Talk to your pediatrician first. The AAP says that before puberty, efforts to gain weight lead to more fat rather than muscle, and that "weight gainer" supplements often contain too many calories. If your child needs to gain weight, a doctor or dietitian can plan it, sometimes including a nutrition drink.
How much protein is in a protein shake?
It varies a lot by product, so check the grams of protein per serving on the label and compare it with the 34 g a 9- to 13-year-old needs in a whole day. Remember your child is already getting protein from meals, and a cup of milk alone has about 8 g.
Do kids need protein shakes to build muscle?
No. The AAP says exercise, not extra dietary protein, builds muscle, and that it's a mistake to think muscles can be built simply by eating lots of protein. Strength and muscle gains come mainly with puberty, training and good food.
Sources
- Institute of Medicine (National Academies), via NCBI Bookshelf. Dietary Reference Intakes: Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients.
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020. Chapter 3. Dietary Guidelines for Americans, 2020–2025.
- U.S. Departments of Agriculture and Health and Human Services. 2026. Dietary Guidelines for Americans, 2025–2030.
- American Academy of Pediatrics, HealthyChildren.org. Performance-Enhancing Sports Supplements: Information for Parents.
- American Academy of Pediatrics, HealthyChildren.org. Protein for the Teen Athlete.
- LaBotz M, Griesemer BA; AAP Council on Sports Medicine and Fitness. Pediatrics. 2016;138(1):e20161300. Use of Performance-Enhancing Substances.
- U.S. Food and Drug Administration. Information for Consumers on Using Dietary Supplements.
- American Academy of Pediatrics, HealthyChildren.org. Safe Weight Loss and Weight Gain for Young Athletes.
- Corkins M. American Academy of Pediatrics, HealthyChildren.org. The Effects of Caffeine on Kids: A Parent's Guide.
- U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine is Too Much?.
- Vos MB, Kaar JL, Welsh JA, et al. Circulation. 2017;135(19):e1017–e1034. Added Sugars and Cardiovascular Disease Risk in Children: A Scientific Statement From the American Heart Association.
- U.S. Food and Drug Administration. Added Sugars on the Nutrition Facts Label.
- American Academy of Pediatrics, HealthyChildren.org. Nutritional Supplements, Vitamins & Boosting Your Child's Immunity.
This article is for general information and isn't a substitute for advice from your child's doctor. Our editorial standards.
