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Body Building

 

Most of the time the rapid growing years causes the teen to look "lanky" and it is very hard to put on a lot of

big muscles when you are making 3 inches a year in length.  When the growth spurt slows down, then the

weight lifting and normal food and vitamins will build muscle. 


 

Many Teens ask about protein supplements in building more muscle.

 

The normal protein intakes are:

 

4-8yr  =  19g of protein.

9-13yr  = 34g

14-18  boys = 52g and  girls = 46g.

 

During training and body building the amounts are increased.

The amount of grams for pounds of body weight for different activities are:

 

Training 0.5 - 0.7 g of protein/lb of body weight

Endurance  0.5 - 0.8 g/lb

Strength training 0.5 - 0.8 g/lb

Max usable protein: 0.9 - 1.0 g/lb

 

Therefore for the average person weighing 120 lbs

120 lb = 100 g protein in their diet.

 

 If one looks at the amount of protein we eat in different foods:

glass of milk, hamberger, 1 taco, 1 enchalada, ham and cheese sandwitch, one slice of pizza, 2 eggs, sausage, turkey, .... all 20 g of protein each.

fries have 7 and a steak has 36

 

So if you eat 2eggs and sausage, hamberger at lunch, and steak and fries for dinner (or 2 slices of pizza) and 2 glasses milk =  110 g protein.  Most teens eat more than this.  

Most teens do not need protein supplement.

 

If your intake is less and you need some supplement, then Whey protein is the best.


 

Other supplements usually do not help. 

The only one that seems to have a slight difference from the control group was creatine.

 

Steroids are a big no no and is cheating.  Don't do it.

 

Dr. Knapp