Nutrition- what teenagers should eat
How much protein do I need to gain muscle?
Teenager- 1.5-2 grams of protein per kilogram you weigh. e.g if you weigh 50 kg then you should be eating 80-100 grams of protein'
As a teenager your body is constantly adapting and therefore you need a lot of protein to help the body in growing and repairing muscles when your weight training. Protein is a vital source of nutrition that helps repair the body's muscles after a weight session. Without protein the body would not be able to repair damaged muscles from weight lifting and therefore their muscles would not be able to gain in size. Protein is a huge part of bodybuilding and can be found mainly in meat and dairy, but also in non complete sources such as nuts, beans and grains.
list of protein sources
chicken
beef
steak
lamb
fish
milk
eggs
nuts
grains
buckwheat
beans
Are protein shakes bad for you?
They are not natural and are artificially made. The manufacturers use (sugars, sweeteners , colours and flavours to make the drink appealing. Shakes are often very low in fat- proteins need fat for proper mentabolism and use. However, they can be vital in reaching your protein intake if you cannot consume enough protein by food. We need protein in our body to repair our muscles and if we are not consuming enough in our daily diet our muscles will not repair and grow stronger.
http://www.teenfitnessadvice.com advises
rumoured side effects for teen's
spots
stomach cramps
Many people take protein shakes as protein is essential in muscle building and shakes offer a quick and cheaper alternative. However. a lot of people don't take protein shakes or bars because of concerns they are unhealthy. Its important to understand that protein shakes are not natural and they are artificially made under hot temperatures. This means the quality of the protein is not as good as you would get in your usual protein based foods i.e steak. The protein in shakes also contains a lot of artificial sweeteners' and sugars to help improve the taste. My advice is to try and get your protein intake ( 2 grams per kg of weight) by having a high protein diet. However, for a vast amount of people it is too difficult to reach their protein intake by food alone so they need shakes to help boost their protein intake.
What time of day should I take my protein?
My best advice is that if you are taking shakes then take a bit pre workout and the rest post workout. This will help make sure your body has protein to repair muscles while your training and then again after your training. However, some teen's feel sick when taking shakes before a workout so you need to see how you feel. As for taking them during a workout, I would advice not as they can be heavy to drink and might not digest well whilst you're training. As for other protein you can have it at all times of day and can even have it for snacks such as tuna or chicken sandwiches.
How will what I eat and drink affect my mood?
Eating and drinking badly will cause your moods to change frequently and go from being on a sugar rush to loosing energy and concentration'
All teenagers have a mood swing at some time, some more often than others. A lot of it has to do with the teenage diet. Fizzy drinks and other high sugary products give teenagers a quick energy boost where they will feel a buzz and can become hyperactive. After that buzz from the sugar rush you will then start to feel what is called the crash effect' this is where your blood sugar levels have lowered and you start to feel tired and energyless. You will also find it more difficult to concentrate and be aware. We understand how these products are part of an everyday teenage life but we advise you start what is called a food and mood diary. This is where you record what you eat and drink for a couple of days and record your mood every couple of hours, after you have completed this, we advise you to not eat any processed food or drink and instead start eating more fresh meat, fresh vegetables and wholegrain food for a couple of days and then record your food and mood again to see if there's a difference.
What should I eat if i want to lose weight?
Do not look for short term diets, try and change your life style.
Cut out all simple (sugar) carbohydrates. (cakes, sweets, biscuits).
Eat a low carb diet but do not cut out carbs completely
Try and cut-out processed products wherever possible- (fizzy drinks and heavily processed foods)
Include meat as part of your lifestyle, if you eat fat then your body will burn fat.'
Start eating vegetables and wholemeal or whole grain products
Many teenagers go on all different diets in an attempt to try and lose weight. Most teen's end up going on crash diets by cutting everything out and dramatically reducing their calorie intake. Although for some this has short term success in the vast majority of cases it ends in failure as the low calorie diet is not sustainable and ends up in the teen doing what we call yoyo dieting'. This means that after the initial success weight is dramatically put back on and the person ends up heavier than when they first began the diet.
The best way of losing weight is a lifestyle change and realising there is no short term success. The way to success in losing weight is by understanding food and approaching it differently. Simple carbohydrates such as cakes, biscuits, sweets, chocolate should be dramatically cut down to a maximum of 1 sugary treat a day or none if it can easily be avoided. Although it is important to have a low carbohydrate' lifestyle to help lose weight, carbohydrates should not be completely cut out. Carbs play a vital role in providing the body with energy and by depleting the body of any carbohydrates the body will not have the energy to be able to do exercise and burn fat. One of the main problems with teenagers these days is the amount processed products consumed. Teen's are constantly eating and drinking processed products such as pot noodles and coke. This has three main problems, firstly processed foods do not have the necessary nutrients that the body requires so this means the body becomes deprived of proper nutrients. This means the body is constantly hungry so the teenager will constantly feel the need to snack. Secondly processed foods are extremely high in sugar. This means the bodies sugar levels are constantly changing and the change in sugar levels can lead to the teen gaining weight. Finally processed foods are filled with chemicals and additives to help the product enhance its flavour and stop it going off. These chemicals are known to be damaging to the body and have cancerous properties.
What about other supplements?
Creatine should only be used during strength training and beginner trainers should avoid creatine. Creatine has also been noted to cause cramps and dehydration and it may give u a bloated look'
Many teenagers want to make muscle gains quickly. This leads to alot of teenagers turning to supliments such as creatine to try and gain muscle quickly. The problem is supplements such as creatine should only be taken at certain periods of training. Creatine phosphate is all about explosive strength and teenagers should only use this during a strength phase of there programme. Supplements such as creatine also can cause dehydration if the trainer does not consume the extra amount of water that is needed when taking creatine. These supplements have also had very little research conducted and my advice is that you need to realise there are no shortcuts to the gym. To put it simply too reach your goal in the gym you need to realise there are no shortcuts and no substitute for hard work. Creatine may also leave you with a bloated look from the water retention within your muscles. If you're looking for a lean and defined look we advice you stay away from Creatine.
Nutrition- what teenagers should eat
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