This is for the young ones this week. Do you have a son or daughter new to weight lifting? This can be a great sport to get into early and set yourself up for later in life. A few things to make sure of, is that they are doing it safely and correctly through a personal trainer or a teacher qualified in that field. Proper form will not only help prevent injury, but also target the muscles properly for the goal that is intended to be achieved.
Another huge factor is nutrition. Are they eating enough, the proper nutrients and timing around exercise to maximize full benefit. If not, they maybe wasting up to 50% of their workout and not reaching the goals they set out to achieve.
There is a saying “farm boy strong” and a look of being just that. There is good reason, meals are usually scheduled and very hardy with all the macronutrients (Carbohydrates, Proteins & Fats) nicely balanced, setting them up for the tasks at hand throughout the day. Now this of course applies to manual labour and not machines doing all the work.
Depending on how much your teen is working out and the type of exercise they are doing weight training and or other sports. Just look at these very rough numbers and see if they are even remotely close:
- Active boys 2,600-3,200 calories/day
- Active girls 2,200 – 2400 calories/day
- Multi-sport athletes – can require up to 5,000 calories/day
Of those calories 1-1.4 grams per kilogram of body weight should consist of protein. It is very important they get in the protein if weight training, as it is the most important macronutrient for building muscle. Fats should make up about 30% of diet and then the carbs will just fall in place after these two are looked after. Also note that no matter what the macronutrient they should be nutrient dense, meaning lean proteins, healthy fats and complex carbohydrates (fibre is higher and scores lower on *glycemic index). Higher glycemic carbs (little fibre and higher in sugar – naturally or otherwise) can be focused around a workout as the body is burning at a higher rate and wants that fast absorption to replenish glycogen stores and energy. *The glycemic index refers to how quickly a food raises blood sugar levels.
Another important macronutrient is looking at carbohydrates especially after a training session in conjunction with protein. It is important to not eat a lot of fats at this time as fats slow down digestion and absorption of carbohydrates and protein, hindering the rapid nutrient delivery needed for optimal muscle repair. This meal or “snack” should be aimed within 30-60 minutes post-workout. This is all for protein and glycogen synthesis to take place, basically it helps muscle growth or prevent loss, as well as, improving recovery and helping towards enhancement of performance during next workout. This goes for everyone not just teens!
In the end if you are not feeding the body enough for the amount you are expending, your body will break down protein in the muscle for fuel and that is the exact opposite of what is intended when we workout, no matter what your age.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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