Nutrition for Teen Athletes

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Archived Q&A and reviews ▼

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  • Nutritionist for teen athlete

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    Mar 24, 2019

    My 17-yr old son has recently become very devoted to working out and feels great. But he's struggling to find good advice about nutrition for active teens who are interested in building muscle mass. Much of the advice he's found seems extreme (e.g., very high protein, super rigid eating routines, never eat certain foods). He'd like to meet with someone knowledgeable in the area of adolescent nutrition for athletes. We've got good insurance (it would be great if a consultation of this sort were covered) but, if not, we'd be willing to pay out of pocket if he walked away with good, balanced information. Anyone know someone who might fit the bill?

    Mar 24, 2019

    No responses received.

  • Worried about teen boy's diet plan to bulk up

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    Jan 9, 2019

    Hello, my almost 18 year old son got into working out, and I'm happy about that, but am concerned that he's obsessing about it and may undermine his health, especially now that he's starting some kind of diet.  Does anyone know of a coach who could work with him on building muscle while eating right?

    So far, he said he's been "bulking up", so he's been eating even when he's not really hungry.  He's lean and muscular, so it doesn't seem like he's overeating though.  But, now he asked to get a food scale, and is planning to use it to figure out how much he eats and how much he needs to eat, with the goal to lose the fat.  I can't quite understand what he's going to do, but he says he's going to cut down on calories and lose weight, while still consuming the same amount of protein, with the goal of building muscle.

    He and his friend exercise together and are going to do the diet together, but I don't think either one of them has good common sense about it.  I am hoping for advice from a profession whom a teen would listen to, since he's definitely not listening to me.

    Jan 9, 2019

    Please visit aroundthedinnertable.org. Your son could have an eating/body image disorder. Boys do get these, and they display precisely the symptoms you are describing. You say he is lean and muscular, and wants to become more lean and more muscular. You need to get him to a physician who is knowledgeable about eating disorders (many are not) and he should especially have his orthostatic blood pressure checked. Don't ignore this. It is a dangerous path.

    Jan 14, 2019

    I am a mom in my 50's who has been working out and watching what I eat for 30 years; I feel great and have lots of energy, however at the beginning I definitely went a little overboard (and recovered!). My recommendation is that he sign up for a personal training session at the gym, adding nutrition counseling to the session. Also, both of you should read https://www.menshealth.com/, this is a repudiable magazine that can help you and he separate fact from fad.

    Jan 14, 2019

    I agree with the above post that your son may have an eating disorder or may be seriously at risk for one. It definitely happens to young men, and this is one of the scenarios. I am unfortunately far too familiar with this world now. Young men and women can have what's called body dysmorphia, where they think that they are overweight when they're not and then continue to diet. It's a societal problem but much more extreme for some individuals. Unfortunately, eating disorders often start with a diet-- that can be one of the triggering events that precipitates a serious of physical changes. If your son does work with a nutrition person at the gym, please don't assume that this is enough to protect him. You probably need to have him evaluated by an eating-disorder savvy physician and then monitor him. I'm sorry to sound so serious but once this starts happening, it can takes years to get out of and have serious health effects. I know he's only doing what a long of young men are doing with regard to gyms right now, but many people are not aware of the risks. Diagnosed eating disorders are somewhat rare, but many people have disordered eating. Thanks for reaching out for advice!

    Jan 23, 2019

  • Nutrition specialist for teen wrestler

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    Jan 13, 2017

    I am looking for a nutritionist, and if possible, with an athletics focus for my teen son who is a high school wrestler. He loves the sport and is very dedicated, which is great. However, if any one is familiar with the sport, weight is a major part of the sport, which is always a concern of mine. Additionally, my son has gotten all sorts of advice about weight "management" from fellow teen wrestlers...and as you may imagine, this advice is not always helpful. Meanwhile, my son is pretty typical growing teen, with very little fat to spare, and I don't want him restricting his diet. I need an outside (meaning not from me, his mom) voice of a professional, who is good with teens, to help him navigate this not-so-great aspect of wrestling. We are in Marin, but would be willing to travel to SF or the east bay. Thanks so much in advance!

    Jan 13, 2017

    I don't have advice, but your post sounded like it was about my grandson.  He is slender and muscular, but to wrestle in the weight devision that is best for him he has to keep taking his weight down.  I really question the impact on his metabolism long term.  When he is cutting weight, he eats mainly protein and vegetables and some kind of blended health drinks.  Sometimes he doesn't have the energy level he needs.  He is really passionate about the sport.

    Jan 17, 2017

    Hello teen wrestler parent.

    i am mom to a wrestler who is now 24. My son began competing in the sport his freshman year of high school, continued through college and now wants to train with the mixed martial arts guys. there is a long history of the sport in my ex's side of the family, grandfather began the high school wrestling program in the 80's and my sons father took over in the 90's and continued until 4 years ago when he passed away(not from wrestling).    I completely understand your concerns about the cutting weight part .  My son has greatly progressed from the grueling days of the hard cut to make weight, to a more manageable lifestyle of eating right, working out correctly and keeping his weight down. HE is by no means a doctor, or a nutritionist but an avid athlete with a ton of experience to share. HE is currently in training mode, similar to a wrestling season, making him in tip top shape. IF you are not contacted by a professional, you are welcome to email me back and I could put you and your son in touch with my son.  SOmetimes just having an experienced athlete explain the ins and outs of the sport can be tremendously helpful in terms of getting what your son is vying for; a spot on the team, strong sportsman like ethics and many pins without the agony of weight loss.

    Your email resonated with me because over the years, each new season the apprehensive parents come forward because they don't know. GOod for you for knowing you don't know, and for trying to help your son suceed.  Wrestling is generally filled with upstanding kids, families and coaches who care.

    i can be reached at skatermom29 [at] att.net if you would like further input or information. Good luck

    Jan 17, 2017

    To Wrestling with Diet:

    Have you tried through your own health insurance carrier? We belong to Kaiser and were offered a nutritionist when we had some concern about eating issues with our teenager. They'd work together with a pediatric nurse. If money is no object, try reaching out to any of the professional teams here in the bay area and asking to be connected with the team sports doctor. They can then refer you to a practitioner that best suits your needs.  Good Luck.

    Jan 18, 2017

Archived Q&A and Reviews

Son wants to take supplements

I'm trying to come up with convincing arguments (in addition to because I say you can't) for my teenage son who wants to take nutritional supplements that are being marketed by our local vitamin store as being effective in enhancing muscle strength and development. The supplement is creatine monohydrate, and as far as I can tell by some brief web searches (bypassing all the marketing websites), the primary effect of creatine is to enhance water retention in the muscles, which makes them look bigger. Has anyone gone through this with their son/daughter? Does anyone have a recommendation for a source of more objective evaluation of this product than can be found in bodybuilding magazines? Thanks! Tamra

Well, I don't know anything about supplements and haven't gone through this yet with kids (my son is only 6 mos. and happy with his muscles!), but from the anatomical viewpoint, you can explain the following to your son:

we never get new muscle cells- the same ones are either strong and healthy or atrophied, depending on their use (ie, each individual cell, which is the length of the entire muscle, grows or shrinks as it is needed based on use or disuse)

the amount of muscle one has (ie how bulky it looks) is primarily dependent on two factors: 1) the level of testosterone in the blood (hence the increase as boys mature and the difficulty women have in bulking up) and 2) the size of the muscle belly, which is determined by genetics- some people simply have long, slender muscles instead of bulges in the center

there is no easy way to increase muscle, like taking pills- the best way is to use the muscles regularly, but no more often that every 48 hrs (time to increase mass is necessary after one increases the workload- doing weights every day will not be as effective as every other day). I would suggest getting him involved in strength training using Nautilus equipment, free weights or whatever, probably at one of the local gyms (such as the YMCA- free orientation to the equipment is available) or at his school if available. I suspect that his tendency will be to try to overdo it to get immediate results, but it's a bit like dieting- rushing it is unhealthy and doesn't give lasting results.

Good luck!

Naomi
Dr. Marian Diamond's Lab
Integrative Biology

 

Re: Supplements

Michelle Vivas, UCB Athlete Nutritionist (Tang Center), did a presentation on bad supplements at our Sports Medicine meeting. If creatine isn't good for Cal athletes it isn't good for a teenager. Consult with your doctor.

-Aleta Martinez, Administrative Support for Sports Medicine.