Connie’s Healthy Eating Blog
Connie answers nutrition questions from @TruthOnHealth twitter fans
Q. What would you recommend, nutritionally, for my 13 year old son to gain weight and muscle? – ArleneDickinson,LMHC @chionlynx
A. In order to gain muscle, it is necessary to regularly engage in a strength training program. Weight lifting, resistance exercises, kettle balls, or a variety of calisthenics can all increase muscle mass. With a growing 13 year-old boy, it is important to consult a knowledgeable trainer who makes sure that strength training is done in a safe manner which doesn’t risk injury or compromise growth.
As far as nutrition is concerned, the body’s first need is for energy (calories). If your son is not eating enough calories to support growth and fuel his energy needs, he will not be able to build muscle. On average, an active 13 year old male needs about 2600 calories each day. In terms of protein requirements, an active teen athlete needs roughly 1 gram of protein per pound of body weight. For instance, a 13 year old boy who weighs 100 pounds and engages regularly in sports and strength conditioning will require roughly 100 grams of protein per day. (more…)