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Protein Shakes for Kids: 5 Tasty Recipes + Tips for Safety

Young male athlete whose protein diet includes protein shakes for kid athletes is swimming in a pool

 

Protein shakes for kids can maximize your young athlete’s performance. Your child knows they want to grow strong and resilient to compete at the highest level, and protein is the most in-demand nutrient their body needs to make that happen.

But how can you make a protein shake taste good for kids? 

Protein shakes for kid athletes can come in many different forms and flavors. Knowing what makes the best protein shakes for kid athletes involves learning about how to make them appealing and tasty, while avoiding additions that would make them unhealthy.

But before we get into recipes and the top type of protein for kids, let’s discuss the important question: “Can kids have protein powder?”

Are protein shakes for kids safe?

The key safety concern for protein shakes for kids doesn’t actually come from the protein. Protein shakes for kids are safe, as long as you’re not adding other harmful ingredients to the protein shake that make it unbalanced. 

Bodies of all ages, including growing children, need their protein. Protein helps us to maintain and upkeep cells, and to recover from injuries. Getting protein is a priority for all of us, whether that’s through diet or from a convenient shake or supplement.

There’s a variety of proteins and they’re all useful to some extent. When trying to choose safe protein shakes for kids, we recommend collagen protein. 

Can kids take collagen? Absolutely.

Collagen is a naturally-occurring protein in our bodies, and your kid’s body is already fueling itself with collagen protein found from their diet. But taking a supplement is a more efficient method of keeping their stockpile high.

When you take high-quality collagen supplements, you provide your body with more easily digestible collagen than it would have received from protein-rich food. But why is collagen the best protein for kids, and do kids even benefit from protein shakes in the first place?

Let’s take a look at the facts. 

Why make protein shakes for kids?

Protein shakes for kids come with a variety of benefits for the young athletes who take them. 

First of all, protein shakes for kids are a great way to blend nutritious ingredients (like vegetables) that your child might not enjoy eating on their own - and make something delicious out of them. 

If you make shakes together with your child, you’ll also be encouraging them to take ownership over their nutrition.

Moreover, protein shakes for kids can boost endurance, enhance performance, and even protect against injury - but it comes down to the type of protein they use. 

The best protein shakes for kid athletes

When making a protein shake for your child, you want to avoid adding excess sugars (even artificial ones) and steer clear of caffeine. You should also include collagen protein as your base. 

What makes collagen the best protein powder for young athletes? Collagen protein has great tensile strength and is used to strengthen and build resilience in both muscles and joints. Collagen is the only protein you need to add to protein shakes for kids.

That being said, most collagen supplements aren’t regulated by the FDA, and could contain additives. You want to find a trusted company to get your supplement from, and search for a hydrolyzed collagen. 

What is hydrolyzed collagen? It is collagen that has been broken down into more easily digestible pieces through the chemical process of hydrolysis. Getting a hydrolyzed supplement ensures your child will get the most benefits possible out of their protein shake.  

Is collagen better than whey for kids?

When comparing collagen protein vs whey protein, there really is only one winner. Whey protein may be good for bulk, but collagen has a host of additional benefits. 

Collagen is one of the main building blocks in ligaments and joints, which provides flexibility and strength that can reduce the risk of injuries during sports. Collagen can also help to heal injuries more quickly if they do occur. 

In addition, collagen isn’t a lactose-based product, like whey, so it is much less likely to leave young athletes complaining of stomach issues or cramps.

So, now that you know why hydrolyzed collagen is the best in protein shakes for kid athletes, let’s discuss some recipes you can use it in! 

5 tasty recipes for protein shakes for kids

Here are our suggestions for the best protein shakes for kid athletes:

1. Summer Berry Protein Shake

Light and colorful, the Summer Berry Protein Shake is best served cold for maximum refreshment on hot days. This recipe is inspired by the berry flavor of the liquid collagen protein shot and makes a great protein shake for kids.

To make this protein shake, gather:

  • A frozen banana
  • A frozen kiwi
  • Frozen strawberries
  • Ice
  • A Frog Fuel liquid collagen shot

What makes this one of the best protein shakes for kid athletes? The combination of its great taste, and that it’s packed with powerful vitamins as well as collagen protein.

It’s always a great idea to target fruits with high levels of vitamin C. Why? Because the human body needs vitamin C to help synthesize collagen. Only a small amount is needed, but it’s essential that the body gets it - so this protein shake for kids has everything your kid athlete needs to restock their protein levels.

2. Dark Berry Collagen Blast

In a change to the lighter summer shake, the Dark Berry Collagen Blast is thicker and creamier thanks to its yogurt content.

To make this protein shake you need:

  • Strawberries
  • Blueberries
  • Raspberries
  • Greek yogurt
  • Coconut water
  • A Frog Fuel liquid collagen shot

Just like our summer shake, the berries in this shake are loaded with great taste and vitamin C. 

What makes this recipe great for first-time smoothie makers is that the recipe is quite forgiving. You can mix the ingredients in different ratios and it’ll come out great every time - but you’ll soon learn what your favorite combination is for your preferred consistency.

Pro tip: The yogurt will be the main thickening agent in this recipe, and the coconut water and Frog Fuel protein are going to thin it out. Add the coconut water as a final ingredient to thin it out to your preferred consistency, adding bit by bit until it’s looking just right.

3. Citrus Cyclone Protein Shake

Here’s a great protein shake for young athletes that’s a little different. Mixing in some citrus creates a real alternative to the purely sweet options for protein shakes for kids, and works well with the Frog Fuel liquid collagen shot. 

Here’s what you’ll need for this recipe:

  • Ice
  • Orange 
  • Lime
  • Lemon
  • Mango
  • Honey
  • A Frog Fuel liquid collagen shot

Citrus fruits have vitamin C in abundance, but there’s even more good news. For example, mango also contains vitamins A and K as well as potassium and magnesium. Vitamin A is a nutrient important for vision, immunity, and cell growth. 

For this shake, we’re recommending honey to add some natural sweetness without simply reaching for the sugar jar. Only a little is needed, so it doesn’t overpower the more sour feeling we’re going for with this shake.

4. Peanut Butter Banana Shake

Just the name of this protein shake for kids is sure to get the attention of your young athlete. It’s a classic for a reason. And, with the addition of a protein shot, this protein shake will taste like a refreshing version of your kid’s favorite PB&J.

To mix up this tasty shake you’ll need:

  • A frozen banana
  • Peanut butter
  • Almond milk
  • Honey
  • A Frog Fuel liquid collagen shot

Your banana makes a great base to this great protein shake for kids. Not only is its texture a great thickening agent, but bananas are packed with added vitamins (B6 and Vitamin C) as well as potassium.

Of course, peanut butter contains protein (nuts in general are a healthy protein source) but it’s important to remember that because it’s not from an animal source, it isn’t considered a complete protein.

Why? Peanut butter lacks three essential amino acids, so the shake won’t be considered as a “complete” protein source until the collagen liquid shot is added.

Add the ingredients one by one to the blender, and then add more almond milk until you reach the desired consistency. We’re recommending only a little added honey if your child has a sweet tooth. Remember, there are natural sugars in bananas and peanut butter, so the protein shake should be sweet enough already.

5. Veggie Mineral Boost Shake

This is a great option for maximizing the nutritional power of your protein shakes for kids.

Especially powerful before a morning workout, this recipe was originally created for gym-morning mums, but also works wonderfully in protein shakes for kid athletes.

You’ll need these ingredients:

  • A frozen banana
  • Frozen spinach leaves
  • Mango
  • Pumpkin seeds
  • Soy milk
  • A Frog Fuel liquid collagen shot

If you’re new to making smoothies and shakes, you should know that frozen ingredients not only keep your drink cold, they also help you thicken the consistency of your drink.

There are so many nutritious reasons to fall in love with this shake.

We’ve already learned how useful the vitamin profile of mangos are. Now it’s being mixed with other great superfoods like spinach, which contains efficient levels of vitamin C, iron, and magnesium, and pumpkin seeds which are a great source of manganese (important in the wound healing process.) 

If your kid athlete plays contact sports, this protein shake can help them get the resources they need for strength and protection. 

Be creative with your recipes

Including Frog Fuel, the best protein powder for kids, is a great start to any protein shake for kids. But when it’s time to add other exciting ingredients, let you and your child’s imagination run free! You’ll have recipes for the best protein shakes for kids in no time.

Just remember to keep it nutritious and avoid foods that would make your shakes or smoothies unhealthy. As much as your child might yearn for a quad-chocolate protein shake with ice cream, those sorts of ingredients are going to leave you with a tasty but unhealthy dessert. 

That’s certainly not what you want in protein shakes for kid athletes! Bear this in mind while the creative juices are flowing. 

The foundation for a shake is its base. Non-dairy milks like almond, rice, soy, and oat milk come up time and again the more you search for great new shake recipes.

Thicken shakes with bananas or avocados, and freeze them beforehand to make the most of their thickening abilities. Don’t be afraid to reach for lesser-known fruits and pulses such as dates, chia seeds, or hemp hearts to see if your child likes them.

When sweetening shakes, don’t just reach for the sugar. Instead, try honey or fruits that are naturally sweet. 

Kids are creative, and their shakes can be as creative as they are. Shaking things up when it comes to protein shakes for kids is not only a great way to fuel your young athlete with the nutrient resources their growing bodies need, but it also gives them a way to express themselves.

Learning about, experimenting with, and tasting a whole range of healthy foods means your child will be mentally armed to make smart nutritional choices in the future (when you’re not around to limit the sugary supply).

Stock up on the best protein for kid athletes

As you may have noticed, we’ve recommended Frog Fuel liquid collagen shots in all our recipes for protein shakes for kids. This hydrolyzed collagen supplement is specifically formulated for athletes, is safe for children to use, and can be fully absorbed in just 15 minutes or less. 

Of course, if you’re familiar with Frog Fuel liquid protein shots, you’ll know that making protein shakes for kids isn’t a necessity. The liquid shot comes in convenient single-serve packaging that your child can take on the go and toss back during practice or on the sidelines of their big game.

Whether taken on its own, or in tasty protein shakes for kids, a Frog Fuel collagen supplement can help your child athlete perform their very best in the sport they love.