I have been receiving a lot of questions on what supplements teenagers should take along with what foods and at what times should they eat. I recommend everyone take the time to read the articles below on how much protein, carbs, and calories you should take in, in a particular day.

What I will do is give examples of the supplements I think athletes should take along with a sample diet. (coming soon)

Supplements: The main supplements young athletes should be on in order: 1) Protein, 2) Multivitamin. Add ons: Creatine, Pre-Workout, Glutamine.

Protein:
For those trying to gain weight (remember the more calories, carbs, and protein the better)
Muscle Juice Revolution or Iso Mass Extreme Gainer.

Choose from one of these:

1) Muscle Juice when blended with milk contains 1300 calories, 390 grams of carbs, and 74 grams of protein. (I recommend this as the best, high calories, protein, and carbs, but this must be blended or it won't taste good).
18 servings

2) Iso Mass Extreme Gainer when blended with milk contains 940 calories, 110 grams of carbs, and 72 grams of protein. (This is better tasting and has 30 servings, not as many calories or carbs)


3) Amplified Mass XXX: Made for the growing athlete, complex protein.
For those trying to add lean muscle: (High Protein, Low Calorie, Sufficient Carbs) 750 calories w/water will be about 940 w/milk, 124 grams carbs, 50 grams of protein w/water will be about 70 grams with milk. (Great complex protein, ok protein, calories, and carbs, but expensive for serving size)
13 servings

Choose from one of these:

Amplified Wheybolic Extreme 60: Made for athletes, 280 calories, 60 grams of protein, 7 g carbs
(This is the best lean protein out there in my opinion, you get the protein of a weight gainer without the calories, it is pretty expensive)
19 servings

GNC Pro Performance 100% Whey: Your basic protein. 110 calories, 20 grams of protein, 2 g carbs. (Very basic whey, but could be a good protein for those starting, plus it's cheap)
32 servings

Multivitamin: Necessary for natural energy, carbohydrate breakdown, metabolism boost, provides joint support, antioxidants that help keep you from getting sick, and is essential for protein breakdown which helps absorb protein is your body at a faster rate.

Mega Men Sport: The best multivitamin out there for athletes, because it is made for athletes. Contains more vitamin D, vitamin C, and B complex than your average vitamin that fits growing athletes' needs. (You take 2 pills a day, you can take them together in the morning, or one in the morning and one in the afternoon, always take it with food, as it absorbs faster this way).
90 caplets (45 days)
180 caplets ( 3 months)

All these supplements are available at GNC.

Taken from Muscle and Fitness Magazine

1) Immediately Upon Waking:

Goal: 20 grams of protein, 20-40 grams of carbs

Choose from one of these options from best to acceptable once in a while.

Ideal Meal: 20 grams of whey protein, 1 cup 100% fruit juice
(such as orange) 195 calories, 22 g protein, 26 g carbs, 1 g fat

Real Food Option: 2 cups fat-free milk
166 calories, 16 g protein, 24 g carbs, 0 g fat

Emergency Option: Protein Bar (such as Detour)
350 cal, 30 g protein, 32 g carbs, 11 g fat

2) 30 minutes pre-workout

Goal: 20 g protein, at least 20 g of slow digesting carbs

Ideal Meal: 20 g of whey protein, 1 piece of fruit (such as an apple)
195 calories, 20 g protein, 31 g carbs, 0 g fat

Real Food Option: 5 oz. canned chunk light tuna in water, 2 slices whole-wheat bread
265 calories, 34 g protein, 26 g carbs, 3 g fat

Emergency Option: 2 oz. beef jerky, 1 Quaker Oats Chewy Granola Bar
220 calories, 20 g protein, 23 g carbs, 5 g fat

3) Immediately Post-workout

Goal: 40 g of protein, 40-80 of fast digesting carbs

Ideal Meal: 20 g of whey protein, 20 g of casein protein, 1-2 scoops Vitargo (creatine)
520 calories, 43 g protein, 81 g carbs, 1 g fat

Real Food Option: 6 oz. deli turkey, 2 slices white bread
288 calories, 37 g protein, 29 g carbs, 2 g fat

Emergency Option: 2 cups low-fat chocolate milk
314 calories, 16 g protein, 52 g carbs, 6 fat

4) Immediately Before Bed

Goal: 20 g of slow-digesting protein, very few carbs, some healthy fat

Ideal Meal: 20 g of casein protein
120 calories, 23 g protein, 4 g carbs, 1 g fat

Real Food Option: 1 cup low-fat (1%) cottage cheese
163 calories, 28 g protein, 6 g carbs, 2 g fat

Emergency Option: 2 sticks light string cheese
150 calories, 18 g protein, 3 g carbs, 9 g fat

If you want to put on weight, you have to increase your calorie intake. The average male is probably consuming 2500-2900 calories. In order for you to gain weight, you have to increase your calories to around 3200-3700 depending on your size and weight.

Most people who have trouble putting on weight have high metabolisms or are always on the go. They do not either take the time to eat or burn the food they ate off right away and then go long periods of time without eating again.

What should you do?

Keep a log of everything you eat in a day. Look at the nutrition facts on the food you eat and pay attention to things like calories, total fat, carbs, and protein.

If you want to put on weight/muscle you have to eat foods that are high in carbs and high in protein. Protein is your muscle, protein helps repair your muscles after your done working out so that you aren’t sore and your muscles grow.

Carbs are your boy’s fuel. You need good carbs in your body so when you workout, you burn the carbs as energy. If you do not have enough carbs in your body, your body uses your protein as it’s energy source, and eats your muscle.

You should be taking in around 700-900 grams of carbs a day and it is suggested that males should take in at least 1.7 g of protein per lbs. of body weight. So if you weigh 160 lbs. you should be taking in around 750 grams of carbs and 275-300 grams of protein a day.

When should you eat?

Eat every two-three hours. I’m sure most kids that have trouble putting on weight say they eat all the time, and eat a lot. The truth of the matter is that you are actually not. Eating a large little caesar’s pizza on your own isn’t going to cut it. After you eat it, you feel tired, useless, and full. That probably is your entire meal for the day and night, minus a candy bar or a quick stop at McDonalds or Taco Bell.

In order to gain weight, you want to eat smaller meals, throughout the day for many reasons. One, your body is constantly breaking food down, yet you aren’t full so you can still be active to break down fat. Two, you are able to get more calories in your system throughout the day through small meals, then eating three big meals. Three, most of you are on the go due to sports, so eating throughout the day should be easier.

Eat breakfast! Even if it’s just a banana and protein shake, that’ll prevent your body from eating itself and provide you with carbs and protein to start your day.

Eat every two-three hours, concentrating on eating 300-600 calorie meals focusing on carbs early in the day and protein meals throughout the day.

Pre-work: Eating something small that is carb oriented with at least 20 grams of protein before you workout.

Post-workout: At least 60 grams of protein post workout and again a meal focusing on carbs and high calorie.

Before bed: 20 grams of protein before bed (chocolate milk is great, because it is a slow digesting protein so it stays in your system while you sleep)

What to eat?

Good Carb foods: Brown rice, Oatmeal, bananas, Ezekiel bread, Baked Potato, juices.

Protein Sources: Tuna, Chocolate milk, lean ground beef, chicken, protein shake, eggs.

If you want to achieve results in any sport, you have to put in the time in the weight room. Once you can commit to the weight room and to proper eating habits, you will see tremendous results in your sport.

The first step is making a commitment to being in the weight room daily. There are far too many excuses for not going and those who make the excuses, don't get the results.

Step 2, have a purpose while you are in the weight room. Don't just show up, do some bench press, talk to your buddies and leave. That isn't making you any better, just wasting your time. Have a program and do everything to the best of your abilities.

Step 3, start small and do everything correctly. Use less weight and make sure you can feel what each exercise is trying to accomplish. After you are used to the exercise and you feel the weight feels easy, slowly begin to add more weight to your workout.

Step 4, switch up your workout every 3 to 4 weeks. Your body is always changing and adapting, you always want to keep your muscles guessing so they continue to grow, if you do the same exercises for too long, your body realizes what you are doing and stops growing. By switching programs every 3-4 weeks, your body is constantly guessing trying to figure out what you are doing and your muscles continue to grow. The other thing switching up your workout does, is it keeps you motivated. Doing the same thing for weeks causes you to mentally get bored and go through the motions. When you are at the gym, you should be motivated to get better everyday.

Step 5, workout with people who have the same goals and are as motivated as you are. The days you aren't motivated to be in the gym, having someone there to keep you going is imperative to your success.

Working out with a trainer at the high schools is a good way to get started.

Running and Plyometrics

Do a form of cardio once a week (I recommend the weekend for this)

Week 1
Sprint 10 yards do 5 squat jumps
Sprint 10 yards do 5 push ups
Sprint 10 yards do 4 cone jumps (each) side to side
Sprint 10 yards do 4 cone jumps (each) front to back
Sprint back to start.

Backpedal 10 yards do 5 squat jumps.
Power skip 10 yards do 5 push ups
Power jump 10 yards do 4 cone jumps (each) side to side
Stride out 10 yards do 4 cone jumps (each) front to back
Sprint back to start.

Jog 20 yards, stride out 20 yards, sprint 20 yards, stride out 20 yards, jog 20 yards
On the way back…
Jog 20 yards, sprint 20 yards, stride out 20 yards, sprint 20 yards, jog 20 yards

Week 2
Run the small lake or 2 miles

Week 3
Sprint 10 yards do 5 squat jumps
Sprint 10 yards do 5 push-ups
Sprint 10 yards do 4 cone jumps (each) side to side
Sprint 10 yards do 4 cone jumps (each) front to back
Sprint back to start.

Backpedal 10 yards do 5 squat jumps.
Power skip 10 yards do 5 push-ups
Power jump 10 yards do 4 cone jumps (each) side to side
Stride out 10 yards do 4 cone jumps (each) front to back
Sprint back to start.

Jog 20 yards, stride out 20 yards, sprint 20 yards, stride out 20 yards, jog 20 yards
On the way back…
Jog 20 yards, sprint 20 yards, stride out 20 yards, sprint 20 yards, jog 20 yards


Week 4
Interval around the big lake or small lake (your preference)
Jog for 30 yards, sprint for 30 yards, stride out for 30 yards, keep mixing. If you do the big lake you could add a walk to the pace.

Workout Program #1

Monday
Chest Reps
Bench Press 10, 8, 6, 4, 2
Incine Bench 10, 8, 6, 4, 2
Decline Bench 10, 8, 6, 4, 2
Fly Machine 10, 8, 6, 4
Dips 2 sets to failure
Abs

Tuesday
Arms Reps
Close-grip Bench 10, 8, 6, 4
Tricep push down 10, 8, 6, 4
Tricep seated extension 10, 8, 6, 4
Barbell Curl 10, 8, 6, 4
Incline Curl 10, 8, 6, 4
Preacher Curl 10, 8, 6, 4
Chin-ups 2 sets to failure


Wednesday = Off Day

Thursday
Shoulders
Pull-ups two sets failure
Shoulder Press Barbell 10, 8, 6, 4
Seated Row 10, 8, 6, 4
Lateral Raise 10, 8, 6, 4
Standing Raise 10, 8, 6, 4
Barbell Shrug 10, 8, 6, 4
Dumbbell Shrug 10, 8, 6, 4

Friday
Legs
Squat 10, 8, 6, 4
Bulgarian Squats 10, 8, 6, 4
DB Lunges 10, 8, 6, 4
Step Ups 10, 8, 6, 4
Leg Curls 10, 8, 6, 4
Calf Raises 10, 8, 6, 4

Saturday Cardio/Abs
Sunday = Off day

Workout Program #2

Monday
Arms
One-arm rope press down 3/15-20
-superset with-
One-arm smith machine 3/15-20

Cable kickback 3/15-20
-superset with-
One-arm cable lying extension 3/12-15

Alternating Dumbbell Curl 4/12-15
Cable Concentration Curl 4/15-20
EZ-Bar Curl 4/15-20

Reverse Barbell Wrist Curl 3/15-20
-superset with-
Barbell wrist curl 3/15-20

Tuesday
Chest

Incline Dumbbell Flye 4/15-20
-superset with-
Smith Machine incline bench 4/12-15

Dumbbell Flye 4/15-20
-superset with-
Bench Press 4/12-15

Circuit Abs 3 sets
Hanging leg raise
Oblique Crunch
Crunch
Cable crunch

Wednesday = Off day

Thursday
Shoulders
One-arm dumbbell shoulder press (sitting) 4/15-20
-superset with-
One-arm dumbbell leaning lateral raise (standing) 4/12-15

One-arm machine (cable) lateral raise (standing) 4/15-20
-superset with-
One-arm machine (cable) vertical raise (standing) 4/12-15

Flye Machine (Facing the pad of the machine) 4/12-15

Barbell Shoulder Shrug (Bar is in front of your body) 4/15-20
-superset with-
Barbell Shoulder Shrug Reverse (Bar is behind your body) 4/15-20

Friday
Legs (coming soon)

Workout #3
Monday CHEST/BACK

Stretches:
Arm Circle 1-20 Front/Back 30 sec.
Arm Swing 1-20 Both 30 sec.
Side Bend 1-20 Each Side 1 min.

Chest:
Power Push-Up 2/5-8
Bench Press Barbell 3/4-6
Dumbell Incline Fly 3/8-10
Cable Crossover 3/12-15
Bench Press Barbell 2/50

Back:
Dumbell Power Row 2/5-8
Dumbell Bent-Over Row 3/4-6.
Lat. Pulldown 3/8-10
Straight-Arm Pulldown 3/12-15
Dumbell Bent-Over Row 2/50

Tuesday Legs/Calves
Stretches:
Walking Lunge 1/20 Per Leg
Running Butt Kick 1/20 Per Leg
Lying Scorpion 1/20 Per Leg

Legs:
Jump Squat 2/5-8
Barbell Squat 3/4-6
Leg Extention 3/12-15
Leg Curl 3/12-15
Barbell Squat 2/50

Calves:
Calf Jump 2/5-8
Standing Calf Raise 2/4-6
Seated Calf Raise 2/15-20
Standing Calf Raise 2/50

Abs:
Power Crunch 2/10-15
Weighted Crunch 2/8-10
Hanging Leg Raise 2/failure
Rope Cable Crunch 2/50

Wednesday off

Thursday: Shoulders/Traps

Arm Circle 1/20 Front/Back
Arm Swing 1/20.
Side Bend 1/20 each side

Shoulders:
Push-Press 2/5-8
Barbell Overhead Press 3/4-6
Lateral Raise 3/8-10
Bent-Over Lateral Raise 3/12-15
Barbell Overhead Press 2/50

Traps:
Power Shrug 2/5-8
Barbell Shrug 2/4-6
Dumbell Shrug 2/8-10
Barbell Shrug 2/50

Friday: Arms

Arm Circle 1/20 Front/Back
Arm Swing 1/20.
Side Bend 1/20 Each Side

Triceps:
Power Diamond Push-Up 2/5-8
Close-Grip Bench Press 2/4-6
Dumbell Overhead Tricep Extention 2/8-10
Pushdown 2/12-15
Close-Grip Bench Press 2/50

Biceps:
Smith Machine Curl/Throw 2/5-8
Barbell Curl 2/4-6
Dumbell Incline Curl 2/8-10
EZ-Bar Preacher Curl 2/12-15
Barbell Curl 2/50

Abs:
Med-Ball Crunch/Throw 2/10/15
Weighted Decline Crunch 2/8-10
Cable Oblique Crunch 2/12-15
Crunch 2/50

Workout #4

Monday Back and Chest

1. Bench Press 10, 8, 6, 4
2. Wide grip pull-up (failure)
3. Incline Bench 10, 8, 6, 4
4. Close grip pull-up (failure)
5. Decline 10, 8, 6 ,4
6. Reverse grip chin-up (failure)
Do one set of #7 then do #8 and repeat for one more set.
7. Heavy pants
8. Diamond push-up
Do one set of #9 then do #10 and repeat for one more set.
9. Lawnmower
10. Dive bomber push-up

Tuesday Plyos
1. Squat jumps (slow squat, quick jump, not looking for height) (30 sec)
2. Heisman jump (30 sec)
3. One foot side to side jump (15 sec. each foot)
Repeat 1-3
4. Squat reach jump (looking for height and explosion) (30 sec)
5. Double Heisman (step, step, Heisman pose) (30 sec)
6. One foot front to back (15 sec. each foot)
Repeat 4-6
7. Frog squat (deep squat, feet turned out, jump forward 2x, back 2x) (30 sec)
8. Ski twist (ski position, quick jump right, then forward, then left, repeat) (30s)
9. Towel run (Put towel in ball, run around it clockwise, then counter) (30s x2)
Repeat 7-9



Wednesday Shoulders and Arms
1. Shoulder Barbell Press 10, 8, 6, 4
(Do #1 for 2 sets in a row, then do the third set of 6 reps and then do #2 and #3 and then do the the 4th set of 4 followed by #2 and #3)
2. In and Out Bicep Curl (first set 12 total, second set 10)
3. Tricep Kickbacks (first set 12 total, second set 10)
4. Barbell Shoulder Shrugs 10, 8, 6, 4
(Do #4 for 2 sets in a row, then do the third set of 6 reps and then do #5 and #6 and then do the the 4th set of 4 followed by #5 and #6)
5. Full Supination Curl (first set 12 total, second set 10)
6. Chair Dip (Muscle failure both sets)
#7 – 9 Do one set of each and then repeat sequence once more
7. Upright row
8. Static arm curl
9. Tricep Pushdown
#10-12 Do one set of each and then repeat sequence once more.
10. Seated shoulder fly
11. Crouching cohen curl
12. Lying down tricep extension

Thursday Abs/Calves
1. Inside/Outside sit-ups
2. Russian Twists
3. Straight Leg Crunches
4. Pointed Toes Calf raises (out, straight, in)
5. Raised Leg Crunches
6. Ankle Touches
7. Flat Back Crunches
8. Seated Calf Raises
9. Side Crunches
10. V-Ups
11. Supermans
12. Standing Calf Raises

Go through list twice.


Friday Legs and Back
1. Squat 10, 8, 6, 4
2. Balance Lunge (one foot on bench, lunge with other) (15-20 each)
3. Reverse grip chin-up (failure)
4. Super Skater (25 each leg)
5. Wall squat (small squat, then deep squat every 10 sec. switch, 1 min. long)
6. Step-back lunge (10-15 each leg)
7. Wide pull-up (failure)
8. Deadlift squat (stand on one leg, the other off the ground behind, squat down) (10-15 each leg)
9. Side lunge (Dumbbell in each hand, slide step to one side and lean) (10-15 each)
10. Frog walk (deep squat, feet turned out, walk forward 4 steps, back 4 steps) (3x)
11. Closed grip pull-up

Saturday Cardio
Light intensity long run or bike.