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Hy-Vee Dietitian

Protein is one of the three macronutrients. This nutrient provides our bodies with amino acids which are like natural “building blocks”. Tissues like skin, muscles, and organs are all built from amino acids.

Some amino acids can be made in our bodies but others we have to get through the food we eat. These amino acids are called essential amino acids and children need them in order to grow!

How much protein do I need?

Daily protein recommendations vary by age. You can use the list below as a guideline but always consult a doctor or your local Hy-Vee dietitian when it comes to making changes to your diet.

  • 2-3 Years- 2 ounces
  • 4-8 Years- 4 ounces
  • 9-13 Years- 5 ounces
  • Girls 14-18- Years- 5 ounces
  • Boys 14-18- Years- 6.5 ounces

Be sure to consume protein after your practice or game so your muscles can use those “building blocks” to repair and grow stronger!