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  • Advice Needed

    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?

  • #2
    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
    Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

    Stickies...just read the damn stickies...

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    • #3
      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.
      You're perfect, yes it's true. But without me...you're only you.

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      • #4
        Originally posted by D06CREW View Post
        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

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