If you are a teen and have decided to build muscle, you have come to the right place. First and foremost, you must understand that eating a well-balanced diet is just as important as training sessions.
After all, you are what you eat. Therefore, even if you undergo the most intense training sessions, you will not be able to see desirable results without the correct diet.
Basically, you, as a teenager, should concentrate on a healthy approach to nutrition, and ensure that all your nutrient requirements are met; you will also need to eat enough to grow new muscle tissues.
If you want to build muscle, you will need a surplus of calories. On average, female teenagers require around 2,400 calories per day to maintain their weight.
On the other hand, their male counterparts need around 2,800 to 3,200 calories per day. You will need a calorie surplus of around 600 to 700 on the days you train if you want to build muscle and gain mass.
Hence, if you are a male teenager, you should aim to consume between 3,400 and 3,900 calories on the days you train. And, since females gain muscle slower than males, female teenagers only need around 400 to 500 calorie surplus on training days.
Is it Safe For a 13-year-old to Take Protein Supplements?
Is protein powder safe for teenagers?
It is advisable for you, as a teenager, to ditch expensive protein supplements for real foods. You should attempt to meet your protein needs from foods rather than supplements.
It is best for a 12-year-old to get his/her protein supplies from real food. Protein supplements such as powders and bars have no advantages over real food. When you eat foods that are rich in protein, you get more than just protein.
You consume other essential minerals, vitamins, healthy fats, and fiber as well.
You can even consume homemade protein shakes.
Why is it Important for Teens to Consume Foods Rich in Protein?Protein is a nutrient that is largely associated with building muscle. It is a hard-working nutrient that largely aids in the growth and repair of muscles and tissues.
Additionally, protein also helps in the production of enzymes and hormones. However, if you want proteins to do their job, you, as a teenager, must eat enough food to meet your daily energy needs.
When you don´t consume enough calories, the body uses protein for energy, leaving less for its other ¨ muscle-building ¨ roles.
The large consumption of protein-rich foods can also give you a competitive edge in the field of academics. If you want to think clearly and concentrate on the lectures, your brain will have to work at an optimum level.
Your brain uses glucose and a fuel called glutamine to work efficiently.
And, glutamine is a protein. Hence, if you deprive your brain of useful proteins (fuel), you will not be able to pay proper attention in class; you will find yourself yawning more.
That is why it is essential for everyone to have a hearty breakfast that includes a healthy amount of protein.
So, How Much Protein Do You Need? What Foods Are High in Protein?Teens generally require about 0.85 grams of protein for each kilogram of body weight. Therefore, if you weigh 65 kilograms, you will need about 55 grams of protein each day.
It is suggested for you to only focus on eating lean proteins. Some of the foods that are rich in protein include grilled meat, beans, chicken, beans, fish, lentils, tofu, cheese, seeds, unsweetened milk and milk products, fortified soy beverages, etc.
You can also eat high-protein snacks such as peanut butter, yogurt, cheese, cottage cheese, hard-boiled eggs, and nuts.
There´s no denying the obvious benefits of proteins. However, you should also focus on loading up on carbs if you want to build muscle.
After all, carbohydrates play an instrumental role in providing energy for training and aiding recovery. Around 60 percent of your diet must comprise carbohydrates such as fruits, vegetables, and whole grains.
Your diet should also include fats. You need fat for hormone production to help build muscle.
Can a Teenager Take Whey Protein?Whey is basically a protein that can be found in milk products and even breast milk. Therefore, in most cases, whey protein is safe to consume.
However, teenage athletes need not consume whey protein as the proteins they acquire from well-balanced meals (teenage muscle building meal plan meal plan) are more than enough for their bodies. In some cases, the surplus of protein can also harm the body and decrease performance.
Teenage Muscle Building StepsFirstly, it is necessary for you to be realistic with your muscle-building goals. If your siblings and parents are thin with a slight build, you are genetically predisposed to thinness.
However, it isn´t all doom and gloom as you can obviously work on building your muscles.
And, to do that, your teenage muscle-building meal plan will need to include the consumption of protein. Contrary to popular belief, excessive consumption of protein will not help you build muscle.
The extra protein you consume will either be burned or stored as fat. Hence, it is essential to eat just the right amount of protein.
However, you must also balance protein intake with carbohydrates. When you don´t consume enough calories (carbs), the body uses protein for energy, leaving less for its other ¨ muscle-building ¨ roles.
Of course, you will need to create and design a workout program if you want to build muscles. If you want to build muscle, strengthen tendons, and reduce the risk of injury, you should focus on strength training.
You, as a teenager, should largely focus on low-weight, high-repetition exercises.
It can be dangerous for a teenager to bulk up with bodybuilding moves. You should also rest for 24 hours between each exercise session.
Although you might aim to only build muscle, you should not overlook the benefits of aerobic exercise. Aerobic and cardiovascular exercises are necessary to keep your heart and lungs healthy.