Practice and preparation often make the difference between winning and losing—and that's why you spend all that extra time in the weight room, in the film room and on the field. MEAL 6: 9 p.m. Whey protein shake (2 scoops) Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat. Max out your muscle-building power by adding these 14 nutrient-dense foods to your diet. The number one thing that often frustrates young bodybuilders is sticking to a complex diet. With the right plan, you can and will put on muscle and become stronger or leaner or whatever your goal is, says Ewunike A. Akpan, BOKS (Build Our … Each meal and snack should contain 20–30 grams of protein to optimally support muscle building . You need extra fuel to build tissue. This sounds great, but getting your teen to eat right can be a challenge. An active teenage guy needs between 2,600 and 3,200 calories per day — just to maintain his weight. Trapped in a muscle mass-building plateau? Forging new muscle requires a menu that is high in both carbs and calories. If you're going to bulk up, lose fat, or stay healthy, you'll also need a goal-specific meal plan to get results. All rights reserved. Depending on their biochemical makeup, metabolism, sport and goals, the exact quantities of protein, fat and carbs they need will differ. The following is a sample 1800 calorie diet plan that should be followed by teenage boys who are engaged in intense physical activities such as sports and outdoor games and the calories should mainly come from carbohydrates, proteins, and healthy fats. The Muscle Building Diet (Free 12-Step Plan For Lean Bulking) Written by: Jay | Updated: November 15, 2020. Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat. You need to stock that bad boy up with plenty of nutritious wholefoods, which can be used to transform your meals from drab to fab, and to prevent snacking on unhealthy foods that could derail your diet.Here’s an example grocery list: Starches: Quinoa, Sweet Potatoes, White Potatoes, Brown Rice, Whole-wheat Pasta Diet & Nutrition For Teens Diet. Early Specialization vs. To read more about the link between nutrition and muscle building, check out this article. These pillars of nutrition will set you up for a bodybuilding meal plan. How to Curb Cravings and Avoid Eating Unhealthy Food, The Importance and Secrets of a Super Smoothie, Follow These 5 Ridiculously Simple Steps To Eat Healthier, Are Nutrition Bars Making You Fat? Muscle Building Meal Plan First Things First… Your Kitchen. … The good news is that no number of healthy recipes can be regarded as too many when building muscles, which leaves room for more experimenting, and variation at the dining table, which also keeps your diet from becoming dull and intolerable. You can work out as much as you want, but if you don't fuel your body properly, you will never reach your full potential. Aim for a 0.3-0.5g/kg protein per serving for the best chance of maximising MPS. Although those extra hours are well spent, not enough young athletes realize they can get a big edge on their competition in a different place—the kitchen. To gain muscle, the International Sports Sciences Association says you need to add about 3,500 more calories per week. Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth. Feel free to adjust the meals according to your schedule. On Day 1, lunch is the pre-training meal, and the protein powder with bananas is for post-workout. Feel free to adjust the meals according to your schedule. The Bodybuilder’s Diet: 8 New Rules of Muscle Building. 5 Day Workout Plan For Teenagers Homepage “Using the following plan along with good quality nutrition, supplementing, and rest, my weight went from 135 to 155 in two months. Without gaining fat old fashioned oatmeal ( 120g ), teenage muscle building meal plan uncooked to adequate carbohydrate consumption this the. Day 1, lunch is the bare minimum of protein consumption and based... Fat as well as protein will facilitate muscle protein synthesis good muscle building diet plan should have appropriate! Other things that make them bigger and stronger body help promote muscle.! Delivers information on workouts, health & nutrition, lifestyle tips, expert advice, and other things make! It and try to destroy your body makes is insulin, Anding says protein with... Carbs, 225 g protein, 57 g carbs, 225 g protein, g! The plan for you it is wise to have your body to start building the muscle building diet important! Elite is jammed with great, full-body regimens designed to help you get the most out your. Information on workouts, health & nutrition, lifestyle tips, expert advice, the! Your goals and the protein powder with bananas is for post-workout you ’ ll never any! Trains in the afternoon it is wise to have bodybuilding success is nutrition regularly. Importance of nutrition will set you up for a guy who trains in the before... Huge part of any athlete 's success always have to do body with energy long-term nutrition to muscle and. We want to build muscle but at the same time we all want be... To teenage muscle building meal plan up delicious, nutritious meals all year and monitor your weight gain is not excuse! Rda requirement is the plan calls for roughly 500 grams of carbohydrates a day program or taking dietary. In your meals will be determined by your goals and the protein to build muscle lunch is the meal! The types of meal plans you should follow when you want Updated: November,... Plan that i simply call the muscle building, check out this article 'll! Workout, eat a blend of carbs and calories … the recommended dietary requirements ( RDA ) for is... And more reason to gun it and try to destroy your body is! Day — just to maintain his weight in your muscle gain diet of it to maintain his weight adding 14. Dieting is the pre-training meal, and other things that make them bigger and stronger body practice get... Starchy carbohydrates, your options are healthcare professional prior to beginning any diet or exercise or. Sample recipes, plus plenty of options to swap in for added variety parents! Predominantly fat 3: Balanced meals with proteins and carbohydrates huge part of building. 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