Children grow up very fast. Their energy and protein needs vary with age. The second growth spurt comes and goes, and mothers are left wondering whether a child will grow any taller. Some children, grow taller than their classmates. That’s because their moms took care of their protein needs at the right time. The second growth spurt is often missed due to less awareness about it.
But that’s the last time when what your child eats, can change his/her life.
Mothers are perennially on a tight rope. Balancing between fears of too much and too little. Both undernutrition and obesity-related malnutrition is a cause for worry. A high-calorie diet where the energy comes from refined sugars of processed food is bad for overall health. High-quality protein and matched energy is needed for the increased energy requirement during this age. They go through a tremendous, physical, hormonal and emotional growth phase, where a balanced diet is important for their complete growth.
Children need good quality protein during a second growth spurt
According to this article, Linear growth increases markedly during puberty in both sexes from approximately 5 cm/year in prepubertal males and females to 8.3 cm/year in pubertal females and 9.5 cm/year in pubertal males. Weight velocity increases from 3 kg/year in prepubertal males to 9 kg/year during puberty; the gain is composed almost entirely of lean tissue.
When does the protein requirement peak?
Diet during prepuberty years is very important because that’s when the body is getting ready for the second growth spurt
So just increasing total calorie and protein should do, right?
Not really.
The problem is both with the quantity of protein, as the quality of protein. When the diet is plant-based and protein source is plant-based, a gross deficiency occurs in the quality of protein the child receives.
This deficit will have a lifelong effect and probably the reason why the optimal height and intellectual potential is not reached.
What should moms do?
Moms make meal plans. Moms cook, Moms shop for food (Sometime Daddy does too)
Moms also know exactly how fast their child is growing and what is his/her daily activity level.
Nutrition Requirement during the second growth spurt
Nutrient requirements increase during adolescence to support rapid growth. Inappropriate nutrition can create a lasting impact on the growth, development, and physical fitness of an adolescent. Nutrients of significance during this period are:
- Proteins: To support an increase in muscle mass and promotes the hormone Insulin-like Growth Factor-1 (IGF-1) concentrations which aid in growth.
Protein should account for 15-20% of total calories. The quality of protein becomes important especially if a vegetarian or a vegan diet is followed.
What is the role of protein?
Protein influences the production and action of factors involved in growth. The growth hormone (GH)-insulin like growth factor 1 (IGF 1) system is most important. The liver produces IGF-1 under the influence of dietary proteins.IGF-1 is essential for longitudinal bone growth that is increasing in height, skeletal maturation, and bone mass acquisition. Decreased levels of IGF-1 have been found in states of undernutrition.
Calcium: To support bone growth.
Vitamin D: To facilitate the absorption of calcium in bones
- Iron: To support blood formation and improve the physical performance of a child.
Are we taking sufficient protein in diet?
According to the National Nutrition Monitoring Bureau report (India), the intake of protein was found to be low across the prepubertal age group. Its because of a lack of awareness. Even before the time of second growth spurt, children do not consume enough protein and calorie intakes to get the maximum boost to their height.
What happens if protein deficiency persists?
When protein intakes are not right, the child never grows to their maximum.
Does the quality of protein consume also exert an impact?
Indian diets derive almost 60% of their protein from cereals such as wheat, rice, jawar, bajra, etc. The proteins found in these cereals are of inferior quality. The National Sample Survey Organization (NSSO) survey in India, which uses household food expenditure to arrive at nutritional intakes, also indicates that about 66% of the protein in the rural population and 56% of the urban population is derived from cereals. When the main sources of their protein were plant-based ,there is a bigger need of health drinks providing the right amount of protein supplementation.
What are the sources of good quality proteins in the diet?
Good quality proteins are proteins that contain all the essential amino acids. Some sources of good quality proteins are:
- Fish, Chicken, Mutton, other flesh food
- Milk and milk products
- Egg
- Soy protein(should only be taken under doctors supervision)
Related :
Protein in your breakfast: What you must know
Proteins play an extremely important role during the second growth spurt, which is the last chance for your child to grow tall. Growth mediators such as IGF-1 help in the utilization of the dietary protein for your child’s needs.
The inadequacy of proteins in the diet may lead to stunting in children. Since Indian diets are mainly cereal-based, it is essential that both the quality and quantity of proteins in the diet are maintained.
The second growth spurt is a period of rapid growth, with increased nutritional needs. Growth during this period is faster than at any other time in a child’s life except in the first year. It offers the last window of opportunity to give your child the nutrition needed to embrace a healthy adult life. This is also the last chance to cover nutritional deficits due to picky eating in childhood. Facing this challenge of increased nutritional demand in this will help your child achieve optimal growth.
Conclusion:
- Cut out the junk food. Occasional treats are okay.
- Milk and milk proteins both increase IGF1 so they can be used as a source of first-class protein in the diet.
- Fish is a very healthy protein source and is highly recommended.
- Other animal flesh sources of protein are balanced against need and ease of availability.
- Protein supplements and Threptin diskettes according to need.
When your child needs more protein and the diet needs supplementation a health drink with the right amount of protein is needed to meet the challenges of second-growth spurt head-on.
Disclaimer: This post is written for information and education. All opinions are mine written after researching adequate sources. All health decisions about your children should be taken after professional medical consultation.
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References
1. Holick, M.F.;Dawson-Hughes, B. Nutrition and Health. Humana Press 2004 https://books.google.co.in/books?id=jDCSBgAAQBAJ
2. Bonjour JP, Schürch MA, Chevalley T, Ammann P, Rizzoli R. Protein intake, IGF-1 and osteoporosis. Osteoporos Int. 1997;7 Suppl 3:S36-42.
3. Swaminathan S, Vaz M, Kurpad AV. Protein intakes in India. Br J Nutr. 2012 Aug;108 Suppl 2:S50-8. doi: 10.1017/S0007114512002413
4. Kulsum A Jr, Lakshmi JA, Prakash J. Food intake and energy protein adequacy of children from an urban slum in Mysore, India – a qualitative analysis. Malays J Nutr. 2008 Sep;14(2):163-72. Epub 2008 Sep 15. PubMed PMID: 22691773
5. Diet and Nutritional Status of Rural Population, Prevalence of Hypertension & Diabetes among Adults and Infant & Young Child Feeding Practices -Report of Third Repeat Survey. NNMB technical report26. 2012
6)https://www.ncbi.nlm.nih.gov/pubmed/22691773
7)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4266867/
8)http://icmr.nic.in/final/rda-2010.pdf
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Always love the articles you post as they very informative and educational for all.
Great article giving insight into importance of child protein. I will refer this for my kids.
Protein is an important nutrient and is required in the right amount in every stage and more during puberty as you mentioned a very informative post and a must read for every parents
Indeed kids are very picky eater. And it’s not easy to fulfill their proteins or other Nutritional requirement. That’s very informative article about growth spurts.
I was aware of the protein requirements at every stages of growth. This is a great post and must read.
Thanks for sharing this informative post. I knew about about growth spurts but thought that they last till the baby is infant. Also, I was not aware that health drinks are this useful.
Very informative, true that since we have a plant based diet hence m always concerned about my son’s protein diet and try to maximise with good protein sources as much as possible.
It is very important for everyone to know the importance of proteins, your article does a great job of conveying the message!
I knew about growth spurts but never knew that they come in stages. This blog is extremely informative for me being a veggie eater and solely relying on plant based protiens. Thanks for sharing.
I came to know about growth spurts only recently. I now understand why my mom used to force is to have milk and eggs all the time. This is a very informative article.
I had never thought of my children’s protein intake in relation to growth spurts so this was a really interesting read. Thank you.
Great post! I need to make sure my daughter is ready for her second one, she grew like crazy last year and I wan’t ready, lol!
You’re articles are always so helpful! I try to give my daughter everything she needs and reading things like this helps me to keep on track
Thanks for the informative post!! I was able to find a lot of information that I can share.
This is such an interesting post, I’ve never considered the importance of protein. It is definitely something I will look out for now my daughter is growing.
So important to get it right and we cannot always do that. Depends on each child and what they can consume and how it affects them. Great post and good food for thought.
Thank you
Informative post! I’m going to share with my sister to think about for her daughter. Thanks for sharing!
Is it possible we are giving the wrong types of protein?
This is so very interesting. I was just telling my Hubby that our kids are having a spurt but never really consider the nutritional implications of that. Thank you for this information and giving me a way to plan to help make sure my kids protein is where it needs to be!
Wow! You have definitely given me a lot to think about! I can’t wait to read more!!
What good information here, Amrita. I hope it goes out to many more Moms.
Thanks Corrine
So much to keep in mind!! I’ve never thought about how important foods were to the development of a child. Sure, it’s important to live a healthy life. But I didn’t realize so much could impact growth.
Thank you
Here comes an another great post from you…I learn so many good things from your posts. Thanks for sharing
Thank you
Thanks for the tips, my granddaughter is almost 3 years old, so she has a lot more growing to do
Thank you
Great post! I wish I would have had this post when my son was smaller… I just purchased some protein shakes for him.
Thank you
This is such an informative post. Mommies must be taking time to read this. Will definitely share this post.
Thank you
Very useful post, protein is so important
Thank you
While this is a little late for my son (not that it was a concern he is 6foot 4), I will keep this is mind with my daughter. Great info.
Thank you
When I was 16, I became a vegetarian. My mom was a tad worried about the whole protein thing at the time. However between nuts, beans and tofu, I figured it out.
Thank you
This is such an interesting article, I learnt so much from it. I try to give my daughter a varied diet so always looking for ideas.
Thank you
Thanks this was very informative. I did not know there was a specific “second growth spurt” – something to keep in mind!
Thank you
This is great to keep in mind. My son really wants to be tall like his daddy!
Thank you Amber
This is quite an informative post! Once I have this baby I am sure to come back to it for reference.
xx, Kusum | http://www.sveeteskapes.com
Thank you
Very helpful post Amritha. More power to you. Thanks for joining Bloggers Pit Stop
Again, so much to learn from you and I am always grateful for your posts! I have not looked into the protein much but I learned a lot here and keep these to reread and analyse. With a toddler this is wonderful to know.
Thank you Sheri.Glad you found it useful
protein is so important, even for me, as a adult, If I don’t have a good breakfast, i’m tired, lethargic and have difficulty focusing throughout the first half of the day.
Ellie
Thank you
Wow, this is a very helpful article. I will definitely be sharing this with family and friends.
Thank you
My nieces for some reasons don’t like to eat and they are only 3 and 4. This is a great post on how to deal with this.
Thank you
Bookmarked for the “having children” face of my life! Thanks for putting this together!
Thank you
Such a great and informative article. My hubs and I do give thought to the amount of protein the kids have and the overall nutrition of their food. This article just really brings home that importance.
Thank you
Very informative and useful post. My princess is only 1 month. When did 1st growth spurt happens?? Way to go for 2nd growth spurt. 😀
Yes you are still in the first growth spurt stage.
I don’t have children buy my young niece is a very picky eater and we find it very difficult to ensure that she is getting sufficient nutrients to help her growth. Loved reading your article and it will be super helpful for us!
Thank you
My brother was a picky eater as a little kid, he grew out of it finally.
Very useful post for us to decide how to plan our kid’s meals. My son is now going to be thirteen and I know we are right there, at the phase when things do make a difference. Your post gave me a timely nudge, Amrita.
Thanks Esha
I always panic about M. Sometimes I worry that she is not eating the right things or that I’m not giving her what is needed. This article is a wonderful reminder. Need to focus on her calcium and proteins.
Yes moms are always struggling with all this.We can try our best and God will take care of the rest
Informative post for the mommies so that their child don’t rely on the junk food. Indeed protein contributes alot for child growth and its dietary intake can’t be ignored
Very true Dr.Bushra
A well researched, informative and detailed post, Dr Amrita.
Mayuri
Thank you Mayuri
Every time I read your blog I learn some interesting new fact. I had NO idea that protein intake can affect a child’s growth spurt. I also thought that children typically experienced only one growth spurt – not two. Thank you for sharing this information, and for including the scientific sources. Great job!
Thank you
interesting post. I didn’t know there was a second growth spurt.
Yes there is
Did not know so many things ..very informative
Thank you Manisha
I didn’t know that the growth spurt had 2 stages. Informative article
Thanks Mandavi
A very well researched & informative piece. We can definitely add more protein sources to our diets.
Thank you
Great post- I strive for a balanced diet myself, useful tips here:-)
Glad you found it useful
very useful post AM. I am getting worried here because my son is on a no eating mode – the only protein he’s having is milk and dal!!
Yes children can be tricky eaters .
As a dietician and also as a mom, I agree with you on all the points. Kids need extra proteins and calcium for growth especially in the growing years. I have a teen and a tween, so, I know how their body changes with age and nutrient requirement also changes.
Yes Deepa ypu ate right
Hi! Useful article. But which health drink to choose? Most are either malt based or milk based?
Depends on what you are looking for.The protein quality ,sugar and total calories all needs looking into.