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  • Knickerbocker24
    Guest replied
    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

    Leave a comment:


  • RageBlanket
    replied
    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.

    Leave a comment:


  • mentalflex
    replied
    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

    Leave a comment:


  • D06CREW
    started a topic Advice Needed

    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?
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