Advice Needed

[D06CREW]

Oldest son: 16yrs old 6’4” 235LBS D’end/left tackle
Youngest: 14 5’9” 115LBS quarterback/corner shortstop

I just got my gym back home, dumbbells 5-90lbs, Bench, smith rack, leg press, hack squat, curl bar etc etc. They have both started working out for football which is obviously crowded at school but they are both totally hitting it hard at home.. Right now I am having them work on technique, core and building strength. Plus I have to work around their lifting schedule at school and baseball just started.

What protein and or supplement would you recommend if any?

[mentalflex]

I would focus around building their diet around whole foods and setting up nutrition plan tailored to their athletic goals (e.g. I do not think a quarterback/shortstop would want to pack on as much mass as D'end).

Once you determine their nutritional requirements try to meet them with whole foods and what can't be met with whole foods, use supplemental nutritional sources. True Nutrition is the place to go for all of your protein and supplement needs.

One thing you might want to consider is incorporating a recovery drink along with their training. A good one to look into is MG's Powdered muscle at true nutrition. As far as proteins go, Team Skip is an all-around great product.

Team Skip: http://www.truenutrition.com/p-1019-...-eggmilk.aspx?

Powdered Muscle: http://www.truenutrition.com/p-1138-....aspx?vid=1175

[RageBlanket]

THIS! ^^^^^

Food, food, and moe food. There will be a push from their buddies to take every supp on the market, but it's totally unnecessary. Other than what was mentioned, I wouldn't spend a dime on supplements right now.

Depending on their tastes-chocolate milk, eggs, beef, chicken, cottage cheese, nuts, rice. Feed those kids, watch em grow.

[Knickerbocker24]

Oldest son: 16yrs old 6’4” 235LBS D’end/left tackle
Youngest: 14 5’9” 115LBS quarterback/corner shortstop

I just got my gym back home, dumbbells 5-90lbs, Bench, smith rack, leg press, hack squat, curl bar etc etc. They have both started working out for football which is obviously crowded at school but they are both totally hitting it hard at home.. Right now I am having them work on technique, core and building strength. Plus I have to work around their lifting schedule at school and baseball just started.

What protein and or supplement would you recommend if any?

Here's an excerpt from the nutritional packet we gave to all our Division I college athletes when I was working at Quinnipiac Strength & Conditioning. This is not for bodybuilding or putting on maximum size or strength but rather good habits that you can grow on that are realistic for kids. I'd be leery of putting young athletes on bodybuilding style nutritional plans as you don't want create a disordered eating style


We must first establish the 10 important rules of adopting healthy eating.

1. Make breakfast a priority.

2. Eat complete (containing all the essential amino acids), lean protein with each meal (ex: chicken, lean beef, tuna, fish, milk, cottage cheese, yogurt).

3. Eat fruits and/or vegetables with each food meal (eat more veggies).

4. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

5. Eat a balanced meal every 3-4 hours. You should eat between 5-8 small (200-500 calories) meals per day.

6. Drink only non-caloric beverages, the best choices being water (48-64 oz a day) and green tea (that means no soda).

7. Ensure that the bulk of your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

8. Eat mostly whole, natural foods (except workout and post-workout drinks).

9. Minimize intake of refined carbohydrates and sweets (i.e. cookies, cakes, ice cream, muffins, bagels, waffles, pancakes, sugary cereals).

10. Limit intake of alcohol.


Terms to Know:

Carbohydrates - the body's preferred energy source

Best Sources in order of preference:
1. Vegetables (choose more raw veggies, than cooked)
2. Fruits
3. Whole Grains
4. White Flour products (breads, bagels, muffins, etc)


Protein - the nutrient needed to repair and build muscle

Best Sources in order of preference:
1. White meats, fish, poultry
2. Eggs and egg substitutes
3. Non Fat or Low Fat dairy products (milk, yogurt, cheese)
4. Red Meats


Fat - an essential nutrient; must make up 30% of total calories; not the "bad guy"

Best sources:
1. Cold-water Fish
2. All types of nuts, avocadoes (guacamole)
3. Olive oil, safflower oil

Worst sources:
1. Animal fat
2. Anything that looks like fat (butter, mayo, etc.)
3. Anything fried


Carbohydrates

Good Choices

Apples, applesauce

Cherries, peaches, plums

Pears, blueberries

Chick-peas, beans, lentils

Barley

Eggplant, mushrooms

Onions, tomatoes, lettuce

Broccoli, brussel, sprouts


Fair Choices

Whole grain breads/rolls

High fiber cereal

Brown or wild rice

Oatmeal

Squash, peas, sweet potatoes

Corn, baked beans

Unsweetened fruit juices

Bananas, grapes, raisins


Poor Choices

Pancakes, waffles, white rice

White potatoes, white bread

Pasta, bagels, sweetened cereals

Fruit drinks, soda, candy

Maple syrup, corn syrup, dates, figs

Corn chips, crackers, pretzels

Honey, molasses, ketchup


Protein

Good Choices

Skim milk, fat free yogurt

Cottage cheese, egg whites

White tuna (packaged in water)

White meat poultry (skinless)

Ground beef/turkey (95% lean)

Non-fried fish/seafood

Trimmed beef/pork tenderloin

Beans, peas, lentils


Fair Choices

2% milk, low-fat cheese

Yogurt

Whole eggs

Darm meat tuna (packaged in water)

Dark meat poultry (skinless)

Ground beef/turkey (85% lean), turkey bacon or sausage

Trimmed pork chops or lamb

Nuts, seeds, natural peanut butter


Poor Choices

Whole milk, regular cheese

Ice cream, frozen custard

Ground beef (75% lean), fried chicken, fish/seafood

Bacon, sausage, bologna

Hotdogs, pepperoni, salami, beef or pork ribs

Untrimmed steak

Cheeseburgers


Fat

Good Choices

Seeds, pumpkin seeds

Flaxseeds or oil

Primose oil, olives

Extra virgin olive oil

Avocados or guacamole

Fish, clams, oysters

Scallops

Nuts


Fair Choices

Tropical oils (coconut, palm)

Vegetable oil

Peanut oil

Sunflower oil

Light mayo

Sesame oil

Soybean oil


Poor Choices

Hydrogenated oils

Partially hydrogenated oils

Bacon, butter

Cream, cream cheese

Sour cream, ice cream

High fat dairy products

Lard

Veal

Lamb


Meal Options

Breakfast

Egg beater omelet
(w/ ham, Canadian bacon,
peppers, onions)

Bowl of oatmeal

16 oz. skim milk

Apple/orange

Lunch

Chicken breast sandwich
(on rye or pumpernickel w/
lettuce,tomato, onion)

Nonfat mayo or mustard

16 oz. skim milk


Dinner

2 chicken breasts or
broiled fish

Chef salad

2 pints skim milk


Snack

Balance bar

PR bar

Any meal replacement shake and fruit

Cottage cheese and fruit

Peanut butter, fruit and skim milk

Low fat yogurt

Mix of nuts/dried fruit and low fat milk


Fast Food Options

If you must eat fast food the following brief list is relatively O.K. but you should certainly avoid it if at all possible.

Burger King
2 BK broiler Chicken Sandwiches
2 Plain hamburgers

McDonalds
2 McGrilled Chicken Sandwiches
2 McLean deluxes without the cheese
2 Egg McMuffins
4 Small regular burgers (combine the patties to make two double burgers)

Taco Bell
2 Soft chicken tacos

Wendy's
Grilled chicken sandwich
2 Chili 2 plain hamburgers