need advice on how to get stronger/build muscle for DS

[Anonymous]

DS (9th grade) started crew this year and loves it. He is still growing and on the thin side and really wants to get faster on the ERG. He thinks he needs to put on muscle to do this and is trying to increase his protein content and do extra weight lifting when he can. Any recommendations for places where he can see a trainer who could help with this - he is happy to work out at home once he has a program. Or any advice on where to find a nutritionist to optimize his diet? Or a book about how to this for teenagers? This kid is so laid back and never asks for anything so I really want to try and help his with this. Also is there such a thing as a private crew coach where he could get some tips this summer? I know there are kids on my other son's team sport that have private coaches specific for their sport. TIA !

[Anonymous]

He doesn't need to "optimize his diet"; he just needs to eat! An extra peanut butter sandwich and glass of whole milk per day will help him grow.

I have had my Concept 2 for over 30 years. I suggest trying interval workouts to get faster.

[Anonymous]

For many boys, it’s going to be really tough to build significant muscle while growing and doing hard endurance workouts for a sport.

Also, building muscle requires a huge amount of food, adequate protein (1 gram/pound of body weight), and will typically involve adding some fat, which teenage boys hate. People trying to get big and be lean typical go in cycles of bulking and cutting. Smart people maintain a healthy diet and don’t go overboard with either (no dirty bulks, no extreme cuts).

Well meaning people will point out that 1g/pound of body weight is way more than your body requires to stay alive, which is true. Read recent, evidence-based SPORTS nutrition research to learn why athletes in general require more protein, and bulking athletes in particular require even more. As long kid has normal kidney function, this amount won’t do any harm. Also, for obese people, 1.2 grams per pound of lean body mass is better.

[Anonymous]

Anonymous wrote:He doesn't need to "optimize his diet"; he just needs to eat! An extra peanut butter sandwich and glass of whole milk per day will help him grow.

I have had my Concept 2 for over 30 years. I suggest trying interval workouts to get faster.

My rower dorm mate used to stack up 6 peanut butter sandwiches in the dining hall at night and carry them out for second dinner later. The dining hall technically didn’t permit it but the staff was so nice and they felt sorry for him because he was skinny and hungry. By senior year in college he was huge, but for some guys the skinniness lasts for years.

Food, any food, is more important than protein. If he’s growing and working out at the same time, the amount of calories he needs is going to be stunning.

[Anonymous]

Anonymous wrote:He doesn't need to "optimize his diet"; he just needs to eat! An extra peanut butter sandwich and glass of whole milk per day will help him grow.

I have had my Concept 2 for over 30 years. I suggest trying interval workouts to get faster.

+100

[Anonymous]

Anonymous wrote:He doesn't need to "optimize his diet"; he just needs to eat! An extra peanut butter sandwich and glass of whole milk per day will help him grow.

I have had my Concept 2 for over 30 years. I suggest trying interval workouts to get faster.

You don’t know jack

[Anonymous]

This is timely because my 8th grader is finishing up his novice year and is also dealing with this issue. Winter conditioning training was intense and we kept trying to find healthy ways to boost his caloric intake. I’m really interested in what suggestions people have for this.

[Anonymous]

Anonymous wrote:

Anonymous wrote:He doesn't need to "optimize his diet"; he just needs to eat! An extra peanut butter sandwich and glass of whole milk per day will help him grow.

I have had my Concept 2 for over 30 years. I suggest trying interval workouts to get faster.

You don’t know jack

The numbers don't lie, son.

[Anonymous]

Anonymous wrote:This is timely because my 8th grader is finishing up his novice year and is also dealing with this issue. Winter conditioning training was intense and we kept trying to find healthy ways to boost his caloric intake. I’m really interested in what suggestions people have for this.

NP: honestly what has helped my son is simply to allow him to eat more of his favorite foods and try to help him have those foods available…higher calorie things, as long as they are real food. Milkshakes with a scoop of protein powder, cheeseburgers, extra sandwiches (various) etc. High calorie foods that he likes. For now, he really needs the extra calories and as long as he is eating actual food (as opposed to Doritos or whatever), I’m happy to accommodate. He will eat our more sensible family dinners and then usually have a milkshake and second dinner of some sort (burger, PBJ, sub sandwich made at home etc) later after practice. I also make double portions of his favorite dinners that reheat well so he can have those as leftovers.

[Anonymous]

I have 3 boys who are all into this. Nothing really 'worked' for building real muscle until late into puberty when they had more testosterone.

That said, they need a regular gym routine 5 days a week with 2 rest days. Eat lots of lean protein with carbs. Protein shakes too.