7 Ways to Help Your Teen Athlete Build Muscle
WHERE: KareBoost Health (107 Cedar Grove, Suite 100, Somerset, NJ 08873)
TIME: Tuesdays at 6:30pm on March 14 and April 4, 2017 (link to Upcoming events)
If your teen athlete is looking for a healthy eating plan that will help them to get stronger and complement their training, here are seven tips to keep in mind.
1) More protein does not equal more muscle. Muscle growth is a complex process that requires adequate protein and calories, hormones and exercise. Just eating lots of protein is not sufficient.
2) Exercise is key. Exercise, especially strength training, breaks down muscle cells. Protein from food then helps to repair and build even more muscle.
3) Find Balance. A balanced diet includes enough calories and protein. Too much protein means excess calories are stored, usually in the form of fat, and too little protein equates in muscle breakdown and loss.
4) Individual needs vary. Teen athletes require about 0.5 to 0.8 grams of protein per pound of body weight, while non-athlete teens require about 0.4 to 0.5 grams of protein per pound of body weight. Protein needs also depend on age, gender and body weight. However, most kids and adults get enough protein in their diet on a regular basis.
5) Sources of protein. Seek out high-quality sources of protein from beef, poultry, fish, eggs, milk and dairy products. Good vegetarian sources of protein are soy and soy products, beans, nuts and nut butters.
6) Beware of supplements. Protein powders and drinks are not necessary and might be dangerous. Too much protein intake taxes the kidneys and leads to dehydration. Supplements are mostly regulated by manufacturers and the risk of contamination is very real.
7) Plan meals well. All of your protein needs can be met with food. Include a protein source with each meal. Consider meeting with our registered dietitian nutritionist to plan meals and address your child’s individual needs.
Come Check out our first Sports Nutrition Workshop on Tuesday, March 14 and April 4 at 6:30pm!!
Or you can make an individual appointment with our Registered Dietitian via Skype Coaching or an In-Person visit.
Andrea Berez, MS, RD, CSP
Kara Unal JD, RYT