Key Takeaways Protein can support height growth during childhood and puberty, but it doesn’t directly make you taller. Animal proteins tend to be more complete and better absorbed, while plant proteins may work well when combined properly. Genetics still plays a major role, but good nutrition can help you reach your potential. Protein supplements might be helpful for picky eaters or kids with limited diets. Does Protein Make You Grow Taller? To give a clear answer, let’s dive into some available evidence! Research has shown that increased growth and weight in childhood are directly linked to higher protein intake during early childhood [1]. A 2014 study found that young men from 45 countries in Europe who ate high-quality proteins from milk, pork, and fish had a big effect on height [2]. Another study revealed that consuming more animal protein at 1 year old was connected to a taller height through the age of 9 [3]. It seems like protein might help you get taller, but do not get too excited about it. Because genetics still play a role in determining your height, and there is plenty of random variation you cannot control. Even if you do everything right, you might not be certain about what happens in the end. So, if you think that protein is a magical potion that can help you grow taller overnight, you might be wrong. There is not enough evidence to affirm that protein supplementation alone can boost your height. On top of that, the research covered here about nutrition mainly adapts during childhood. In other words, having sufficient intake of necessary nutrients including protein, calcium, vitamins, etc. as a child is much more important than only focusing on one or two individual nutrients. 📌 Looking for a well-rounded option for younger kids? Check out our guide to the best toddler vitamins. How Does Protein Support Body Growth? Our body is made up of a variety of proteins, each with its own role. While some build the structure of our cells and tissues, others act as enzymes, hormones, or the immune system. Together, they help keep everything running smoothly, from growth to healing. But these proteins don’t last forever. They’re constantly being broken down and rebuilt in a process called “protein synthesis.” To do this, our body needs a steady supply of amino acids, which are called the building blocks of protein. While these amino acids can be recycled from old proteins, it’s not enough. That’s why we need to get protein from our diets. During childhood and adolescence when the body is growing quickly, getting enough protein is crucial, since it fuels the healthy development of muscles, bones, organs, and other systems that aid proper growth. Without enough protein during this time, the body may not reach its full potential. 📌 Want extra support? Explore the best supplements for teens to help fill nutritional gaps How Much Protein Do Kids and Teens Need? Each kid is unique, so it might be hard to know exactly how much to feed them, especially putting “grams” into food. The table below provides general recommendations for daily protein intake by age, according to the National Institutes of Health (NIH). Age group Protein (grams) 1-3 years 13 4-8 years 15 9-13 years 34 Girls at ages 14 - 18 46 Boys at ages 14 - 18 52 * Infants' protein demands are generally satisfied through breast milk or formula. Want a quick, visual breakdown of how much protein kids really need? Watch the video below! What Foods are High in Protein? Meeting daily protein needs, especially for growing kids and teens, starts with choosing the right foods. Now that you know how much protein different age groups require, let’s take a closer look at where to get it. The table below features common high-protein foods, which are sourced from FoodData Central, U.S. Department of Agriculture, helping you make informed choices about daily meals that promote healthy growth and development. Food Serving size Protein (g) Animal-based foods Ground beef 100 g 25.1 Chicken breast 100 g (skinless) 22.5 Salmon 100 g fillet 22.1 Halibut 100 g 18.4 Lean pork 100 g 16.9 Dairy & Eggs Eggs 100 g 12.4 Cottage cheese 100 g 11.1 Greek yogurt 100 g 9.95 Cow’s milk 1 cup (~244 g) 8 Plant-based foods Hemp seeds 100 g 31.6 Pumpkin seeds 100 g 29.84 Dried chickpeas 100 g 21.3 Raw oats 100 g 13.15 Cooked lentils 100 g 9 Black beans 100 g 8.86 Vegetable & fruits Brussel sprouts 100 g 3.38 Raw broccoli 100 g 2.82 Guava 100 g 2.55 Asparagus 4 spears (cooked) 2.4 Animal vs. Plant Protein: Which One Is Better for Height? Animal and plant-based foods can be a great source of protein. But when thinking about growth, especially height, it’s not just about consuming enough grams of protein. What really matters is whether that protein gives your body the right amino acids it needs to grow. While some foods do that on their own, others need to be combined together to give the full benefit. Animal protein includes all nine essential amino acids your body cannot make on its own. These amino acids are vital for growing bodies to build muscles, repair cells, and boost growth hormone and IGF-1, a key factor that regulates bone growth and height development. Plant protein, on the other hand, might lack one or more essential amino acids. If your diet only includes a limited variety of plant-based foods, you might not get everything your body needs, especially during growth years. For vegans or vegetarians, it is necessary to consume protein from sources with complementary limiting amino acids. For instance, eating rice (limited in lysine and thiamine yet high in methionine) and beans (limited in methionine yet high in lysine and thiamine) will bring complementary amino acids that can satisfy essential amino acid needs. That raises an important question: Which one supports optimal height growth? Animal proteins are typically easier to absorb and more effective at helping build lean muscle and encourage growth. However, plant proteins also have their benefits, like fiber and antioxidants that contribute to overall health. So, if you're looking for optimal height during key growth years, including high-quality animal protein can be a smart move, while still making room for a variety of healthy plant-based foods. Remember balance is the key. Should You Consider Protein Supplements for Your Children? Both animal and plant proteins can play important roles in strengthening healthy growth and development. But what if your children don’t consume enough of them–because they might be picky eaters or follow a vegetarian diet? That’s why many parents turn to clean, reliable protein supplements, especially those designed with younger age groups and growth support in mind. If you’re looking for something along those lines, NuBest Tall Protein is one of the options to check out. Formulated for kids as young as 3 up through their teen years, it comes in two versions tailored to different diets and preferences. Chocolate flavor provides complete protein from whey and milk. Vanilla flavor is vegan-friendly, made from pea protein and organic brown rice protein, recommended for plant-based families or dairy-sensitive kids. Both versions also include added vitamins, minerals, and other nutrients to encourage daily nutrition and long-term height growth. As always, it’s best to consult with your pediatrician before starting any supplement, especially if your child has specific health or dietary needs. Dietary supplements aren't a shortcut to growth, but when combined with balanced meals, regular exercises, and good sleep, they can help your child grow to their full potential. 📌 Explore other options in the NuBest Tall Height Growth Collection to promote your child’s growth journey from all angles. Final words, Genetics always plays a role in determining our height, and we cannot control it. However, what we can control is the daily habits that help promote healthy development. With the proper combination of nutrition, exercise, sleep, and when necessary, dietary supplements, children and adolescents can give their bodies the best chance to reach their full potential. FAQs Can protein increase height at 16? Protein alone doesn’t directly make you grow taller because height is primarily determined by genetics and other factors, like nutrition and hormones during your growth years. If your growth plates are still open at age 16, getting enough high-quality protein can support bone growth and help with height increase. What foods help you grow taller? Foods rich in protein, calcium, and vitamin D, like milk, eggs, meat, tofu, leafy greens, almonds, and citrus fruits, can encourage height growth during key years. For best results, you should pair a nutritious diet with regular exercise, good sleep, and healthy habits. Can protein increase height after 18? Protein might not make you taller because your growth plates typically close after 18. However, protein is important for bone strength, muscle mass, and overall body composition. Does milk make you taller at 16? Milk can help support healthy growth thanks to its protein, calcium, and vitamin D. But remember that height depends on more than just what’s in your glass. That is, your genetics, sleep, exercise, and overall diet might play just a big role. References [1] Hörnell A., Lagström H., Lande B., & Thorsdottir I. (2013). Protein intake from 0 to 18 years of age and its relation to health: a systematic literature review for the 5th Nordic Nutrition Recommendations. Food & Nutrition Research. https://doi.org/10.3402/fnr.v57i0.21083 [2] P. Grasgruber, J. Cacek, T. Kalina, M. Sebera, The role of nutrition and genetics as key determinants of the positive height trend, Economics & Human Biology, Volume 15, 2014, Pages 81-100, ISSN 1570-677X, https://doi.org/10.1016/j.ehb.2014.07.002. [3] Kim VE Braun, Nicole S Erler, Jessica C Kiefte-de Jong, Vincent WV Jaddoe, Edith H van den Hooven, Oscar H Franco, Trudy Voortman, Dietary Intake of Protein in Early Childhood Is Associated with Growth Trajectories between 1 and 9 Years of Age123, The Journal of Nutrition, Volume 146, Issue 11, 2016, Pages 2361-2367, ISSN 0022-3166, https://doi.org/10.3945/jn.116.237164. Related posts Best foods for toddlers Height Growth Supplements and Vitamins
