im 15 years old and i play lacrosse…im good enough to play at the varsity level as a freshman but i need to gain some muscle to keep up with the older guys can u tell me what supplements work.
thanks
Eat more food and start lifting weights. There are lots of good plans here. I’m sure others will chime in with more specific recommendations, but I can say that you don’t need to spend money on supplements if you’re not eating enough food and not training.
Supplements are supplemental, meaning they fill in the gaps.
Feel free to post a 3-7 day food log and include the training you’re currently doing.
No need for supplements at your age. Weight lifting and lots of protein will do you good. You’re gonna be surprised how much muscle you can put on when you start weight training.
You can take all the supplements in the world, but you won’t gain muscle if you aren’t lifting.
I think supplement’s are great! if you have a busy day I would presume your at school? so eating smaller meal’s through out the say is going to be hard, unless your teacher doesn’t mind you eating during class lol. RhunDraco is right eat some more food, for example if you wake up and have breakfast and only eat 2 toast thats not enough, have some toast and some egg’s or egg white’s and throw some oat’s into the mix if you like, that’s just an example. As for lifting weight’s it all depend’s on how much time you have during the week to lift, there are good 4 day split program’s and there are also good whole body program’s 2 - 3 day’s per week.
Now as for supplements at your age I would say go for a protein but maybe a weight gainer protein if your looking at bulking up, But do read the lable as some of these idiot’s at the store try to sell you young guy’s crap filled with sugar.
So eat well, get a shake in between classes and after your workout and even one before bed if you like. and lift well, but be sure they are basic compound movement’s none of those fancy machine weight’s.
Good luck champ.
Bud
You don’t need supplements. Do you even have money to buy them? You’re 15, do you have a job?
Don’t buy supplements, ask your parents to buy some better food.
eat a big breakfast: 4 eggs, meat, oats.
eat jerkey and nuts in between classes.
Pack a lunch: meat, veggies.
Eat jerkey and nuts between classes.
Go lift weights: read here at T-Nation pick a plan.
Eat dinner: meat, potatoes, veggies.
have some cottage cheese before bed.
Jerky? I’m not trying to be a jerk or anything, but i’m sure if he had a protein shake in between class, Metabolic Drive for example and some nutts or any decent protein he could afford it would be better than jerky.
from a lable I read a 30gram serv of jerky has 21g protein no carbs, 100cal’s.
and for example a protein like Metabolic Drive (just using this one for example)
has 41g protein, 23g carbs, and 310 cals.
I’m not trying to say that this is THE BEST way to go, but from my experience when your busy or between classes a MRP shake or just a protein shake is alot faster and easier to get down, and sometime’s depending on what you get, there is more protein, carbs, cals etc, Ofcourse you can get one’s with lower carbs and cals.
Like PozzSka said though nutts between class is a great choice to add to what ever else you will get in. also like he said go read the articals here at T-Nation use the search option if your after a certain thing.
Good luck.
Bud
He’s 15. He probably doens’t have a job. His mom probably thinks protein powders are “steeroidz,” and he doesn’t have the money for a 30 dollar protein powder like MD complete that is only going to last him about 1 week if he is drinking 2 shakes a day (3 scoop serving with about 15 servings per container = 2/day= 7.5 days worth)
OP, you need to eat more. You need to lift weights. Don’t worry about supplements. If your parents will buy you protein powder great, get it, if not, then stick to 2 or 3 servings of jerkey (40-60grams protein) and nuts in between classes.
We can’t tell you how much because you didn’t tell us how much you weigh or how tall you are. Regardless, try to eat at least 1.25 grams a protein per pound of bodyweight. D
o you lift weights?