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
4-8yr = 19g of
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
Strength training 0.5 -
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.
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
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
Most teens do not need
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.