Jeffrey Salazar
Many teenage boys are keen to take their health into their own hands and build muscle. While training and exercise are important, diet is just as crucial, if not more so. Teenagers need to focus on a healthy, balanced, and nutritious approach to nutrition, meeting all their nutrient requirements, while also eating enough to grow new muscle tissue. This means eating a surplus of calories, with the average active 14- to 18-year-old male needing 2,800 to 3,200 calories per day to maintain his weight. To build muscle, teenagers will need 500 to 600 extra calories on training days. Eating the right amount of protein is also key, as too much can result in fat storage, while too little can lead to muscle breakdown. Carbohydrates are also important, providing the energy needed to build muscle mass.
| Characteristics | Values |
|---|---|
| Diet | Consume a calorie surplus, with a focus on quality, nutrient-dense foods. Include protein, carbohydrates, and healthy fats. |
| Training | Focus on consistency and proper recovery. Include weight training and cardio. |
| Lifestyle | Get adequate sleep and rest. Avoid overtraining and maintain a balanced lifestyle. |
| Goals | Set realistic goals and track progress. Focus on overall health and well-being, not just aesthetics. |
| Supplements | Consider supplements with caution. Prioritize real food and a balanced diet. |
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What You'll Learn
- Caloric surplus: Consume 500-600 more calories on training days
- Nutrient-dense foods: Eat quality, nutrient-rich foods like meats, fish, eggs, milk, etc
- Consume protein: Include a serving of protein at each meal to build and repair muscles
- Carbohydrates: Eat complex carbs for sustained energy and muscle repair
- Rest and recovery: Aim for 7-9 hours of quality sleep and stay active on rest days
Caloric surplus: Consume 500-600 more calories on training days
A caloric surplus is essential for muscle gain. This is achieved when the total intake of calories in a day is more than what you burn. According to personal trainer JC Deen, to build muscle, you need a surplus of calories—around 500 to 600 more on training days. This is because teenagers already have elevated calorie needs. On average, boys aged 14 to 18 need 2,800 to 3,200 calories to maintain their weight.
It is important to note that the more muscle you gain, the harder it becomes to gain more. Therefore, the more experienced you are, the less food you need above your maintenance intake. Additionally, eating everything in sight in the name of muscle gain may result in gaining more body fat than desired.
To avoid this, it is recommended to only eat a caloric surplus on the days you train. For example, if your maintenance intake is 2,500 calories and you have determined you need a 300-calorie surplus, you would eat 2,800 calories only on the days you train. On non-training days, you would consume your maintenance intake of 2,500 calories. This way, you will gain lean muscle while minimising fat gain.
It is also important to consider the types of food you are consuming. While protein is important for building new muscles, eating too much can result in fat storage. Carbohydrates are also essential when building muscle mass as they provide the energy needed for workouts and aid in muscle repair.
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Nutrient-dense foods: Eat quality, nutrient-rich foods like meats, fish, eggs, milk, etc
For teenage boys looking to build muscle, it is important to focus on eating a healthy, balanced diet with all the right nutrients. This means that, alongside working out, they should be consuming nutrient-dense foods such as meats, fish, eggs, milk, etc.
Firstly, it is important to note that teenage boys, in general, need a lot of calories to maintain their weight. Boys aged 14-18 need around 2,800 to 3,200 calories per day. To build muscle, they need to be in a calorie surplus, consuming 500 to 600 more calories on training days.
Protein is essential for building muscle, but it is important to eat the right amount. Excess protein can result in fat storage as the body stores the excess calories. The right amount of protein will depend on age and size, but it is recommended that protein is included at every meal and snack. High-quality protein comes from animal sources such as beef, poultry, fish, eggs, and milk, as well as plant-based sources like soy.
Eggs, in particular, are a great source of protein for muscle gain as they contain large amounts of the amino acid leucine, which is important for maximizing how the body synthesizes protein for muscle gain. Salmon is another great option, as it contains not only protein but also omega-3 fatty acids and B vitamins, which play an important role in muscular health. Chicken is also a good source of protein.
Other nutrient-dense foods that can help build muscle include whole grains such as oats, whole-wheat bread, and barley, which can help build lean muscle and lose fat. Buckwheat is another healthy option, as it is rich in vitamins and minerals that support muscle-building, such as B vitamins, magnesium, manganese, and phosphorus.
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Consume protein: Include a serving of protein at each meal to build and repair muscles
For teenage men looking to build muscle, consuming an adequate amount of protein is crucial. Protein is made up of amino acids, which act as the building blocks of muscle tissue. When you consume protein-rich foods, your body breaks them down into amino acids, which are then used to build new proteins and other essential compounds.
To build muscle, you must consume more protein than your body breaks down, as this ensures a positive net protein balance, where muscle growth exceeds muscle breakdown. Consuming insufficient protein can lead to decreased muscle mass, as the body will break down existing muscle to obtain the amino acids it requires. Therefore, it is essential to include a serving of protein at each meal to maintain and repair muscles.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, or 0.36 grams of protein per pound. However, this is the minimum amount required to prevent muscle loss and meet the body's basic needs. For muscle growth, it is recommended to consume between 1.2 and 2.2 grams of protein per kilogram of body weight per day, or 0.54 to 1 gram per pound. This equates to approximately 20-40 grams of protein every 3 to 4 hours for exercising individuals, favouring improved body composition and performance.
To ensure you are consuming adequate protein, it is important to include a variety of protein sources in your diet. Animal proteins, such as meat, are considered more complete sources due to their higher amino acid content. However, plant-based proteins such as beans, nuts, and soy can also provide essential amino acids, and it is entirely possible to build muscle on a plant-based diet.
In addition to protein, consuming adequate carbohydrates is also crucial for muscle growth. Carbohydrates provide the energy required for workouts and aid in enhancing the role of insulin in transporting nutrients into the cells, including your muscles. Therefore, it is recommended to consume complex carbohydrates a few hours before working out to optimise muscle building and repair.
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Carbohydrates: Eat complex carbs for sustained energy and muscle repair
For teenage men looking to build muscle, it is important to focus on a healthy approach to nutrition, meeting all their nutrient requirements, while also eating enough to grow new muscle tissue. While protein is important for building muscle, it is also necessary to consume the right form and amount of carbohydrates.
Firstly, carbohydrates are essential for energy. Consuming carbohydrates a few hours before working out will give the body the fuel it needs to power through a workout and aid in muscle repair. This can delay muscle fatigue and improve performance, making for a stronger workout and stronger muscles. Carbohydrates supply the body with energy in the form of glucose, which is then stored in the muscle as glycogen for later use. The more glycogen we have, the more fuel we have to tap into during a workout. This prevents the body from turning to protein as a source of energy, allowing protein to focus on building muscle. Carbohydrates are also important to refuel the body after a workout, replenishing glycogen stores.
Secondly, complex carbohydrates offer a range of nutritional benefits. They are higher in protein, and also contain fibre, vitamins, and minerals. Whole grains such as oats, whole-wheat bread, and barley are a great option when looking to build lean muscle and lose fat. The whole grains keep you fuller for longer, which helps to keep blood sugar steady until your next meal or snack.
Thirdly, carbohydrates can help to reduce muscle breakdown. This is because carbohydrates trigger the body to produce the hormone insulin, which has been shown to reduce protein breakdown. Therefore, eating the right amount of carbohydrates is essential to ensure the body does not break down protein sources for fuel.
Finally, it is important to note that while protein is important for muscle building, it is not the only factor. To build muscle, teenage men need a surplus of calories. On average, to maintain their weight, boys aged 14-18 need 2,800 to 3,200 calories. To build muscle, they need even more—around 500 to 600 more on training days. It is recommended to split these calories so 30% is protein, 50% is carbohydrates, and 20% is fat.
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Rest and recovery: Aim for 7-9 hours of quality sleep and stay active on rest days
Rest and recovery are critical components of muscle building. When you exercise, microscopic muscle tears occur, and as these tears heal, your muscles grow stronger. This healing process occurs during rest and recovery, not during exercise.
Sleep is one of the most important elements of rest. Research has shown that sleep deprivation may impair muscle recovery by hindering the body's inflammation response and the production of hormones that aid muscle growth. Aim for 7-9 hours of quality sleep each night. To improve sleep quality, keep your bedroom cool, dark, and free from screens.
On your rest days, stay active by engaging in light physical activity that raises your heart rate above the resting rate. Avoid repetitive movements that you would perform during training. Examples of active recovery exercises include walking, brisk walking, jogging, swimming, cycling, and light weightlifting with reduced weight.
Incorporating stretching and massage into your rest days is also beneficial. Massage can help reduce muscle soreness and improve flexibility. Dynamic stretching, which involves a full range of motions, can be particularly effective in improving performance by increasing blood flow to your muscles.
In addition to physical rest, psychological relaxation is also important. Taking a break from exercise can help you mentally by giving you time to enjoy other activities and feel mentally refreshed when you return to training. Practices like mindfulness or meditation can further enhance psychological recovery and lead to better performance.
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Frequently asked questions
Yes, diet is just as important as working out. A healthy diet is essential for building muscle mass.
On average, teenage boys aged 14-18 need 2,800 to 3,200 calories to maintain their weight. To build muscle, a surplus of calories is needed, with an additional 500-600 calories recommended on training days.
Focus on quality, nutrient-dense foods such as meats, fish, eggs, dairy, whole grains, fruits, and vegetables. Ensure you're getting enough protein, as it's crucial for muscle repair and growth.
Aim for three square meals and two smaller snacks throughout the day. Spread your meals and snacks evenly, with a gap of roughly three hours between them.
No, supplements are not necessary. Focus on getting adequate nutrition from whole foods first. However, if you're unable to meet your nutritional needs through diet alone, supplements can help bridge the gap.
