Protein/weight gain suppliments for a 13 yo?
Discussion
My son is a fit and health 13yo. He's been doing karate twice a week, and a fitness session once per week, since the age of abut 7. He eats well and doesn't have a sweet tooth at all. He's never eaten sweets, or drank fizzy drinks as he doesn't like them.
The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
Weight training under the age of 16yo is an extremely risky/difficult thing to do for the main reason that bone growth is stimulated with weight bearing exercise, so this can easily lead to uneven development when combined with a body that is still growing into it's final adult shape.
Not recommended, but it can be done. I wouldn't let a kid of mine try it without expert supervision at all times.
I'd try an find some alternative sporting activity to keep him occupied for 3 years, then let him go for a muscle building programme. Others may say something else though.
Not recommended, but it can be done. I wouldn't let a kid of mine try it without expert supervision at all times.
I'd try an find some alternative sporting activity to keep him occupied for 3 years, then let him go for a muscle building programme. Others may say something else though.
mattikake said:
Weight training under the age of 16yo is an extremely risky/difficult thing to do for the main reason that bone growth is stimulated with weight bearing exercise, so this can easily lead to uneven development when combined with a body that is still growing into it's final adult shape.
Not recommended, but it can be done. I wouldn't let a kid of mine try it without expert supervision at all times.
I'd try an find some alternative sporting activity to keep him occupied for 3 years, then let him go for a muscle building programme. Others may say something else though.
This ^ Some gyms do junior sessions with low weights on the machines but you may find at 16(ish) he bulks out naturally! Have a look at thesessions your local gym runs! Not recommended, but it can be done. I wouldn't let a kid of mine try it without expert supervision at all times.
I'd try an find some alternative sporting activity to keep him occupied for 3 years, then let him go for a muscle building programme. Others may say something else though.
mattikake said:
Weight training under the age of 16yo is an extremely risky/difficult thing to do for the main reason that bone growth is stimulated with weight bearing exercise, so this can easily lead to uneven development when combined with a body that is still growing into it's final adult shape.
Not recommended, but it can be done. I wouldn't let a kid of mine try it without expert supervision at all times.
I'd try an find some alternative sporting activity to keep him occupied for 3 years, then let him go for a muscle building programme. Others may say something else though.
While I don't doubt what you are saying, we did a spell of weight training at school when I was fourteen.Not recommended, but it can be done. I wouldn't let a kid of mine try it without expert supervision at all times.
I'd try an find some alternative sporting activity to keep him occupied for 3 years, then let him go for a muscle building programme. Others may say something else though.
And they weren't always easy on the weights.
There isn't really any justification that athletes under a certain age should be prevented from the weights room. Just look at all the other sports that are being played and look at the forces which are put upon the body.
Young athletes can certainly start weight training from as young as they are mature enough to understand the dangers. Perfect form should be maintain when working with more challenging weights, maximal lifting should be avoided during growth spurts.
Weight lifting can be a great and safe form of exercise for young athletes. It'll teach them discipline, concentration and respect. From a health point of view, it'll also teach them coordination and body awareness and give them an understanding of nutrition.
It is my understanding that plyometric work (jumping and hoping) is more damaging to young growth plates, but I am afraid I don't have the time to go back through the research I have read (if I find it again, I'll link to it.
The obvious caveat here is that the athlete needs correct supervision by an experienced coach, generally not PE staff at school. They need a program that is planned around them and frequently adjusted as they go through growth spurts etc. The volume and intensity at which they work also needs to be carefully planned for them.
But back on topic, what goes in should match the requirements of the work being done. Simply adding a protein supplement will not add muscle (unless protein intake is currently too low). If a weights program is added nutrition should adjust accordingly. If it is currently well balanced, it may just be a case of upping the quantity.
Young athletes can certainly start weight training from as young as they are mature enough to understand the dangers. Perfect form should be maintain when working with more challenging weights, maximal lifting should be avoided during growth spurts.
Weight lifting can be a great and safe form of exercise for young athletes. It'll teach them discipline, concentration and respect. From a health point of view, it'll also teach them coordination and body awareness and give them an understanding of nutrition.
It is my understanding that plyometric work (jumping and hoping) is more damaging to young growth plates, but I am afraid I don't have the time to go back through the research I have read (if I find it again, I'll link to it.
The obvious caveat here is that the athlete needs correct supervision by an experienced coach, generally not PE staff at school. They need a program that is planned around them and frequently adjusted as they go through growth spurts etc. The volume and intensity at which they work also needs to be carefully planned for them.
But back on topic, what goes in should match the requirements of the work being done. Simply adding a protein supplement will not add muscle (unless protein intake is currently too low). If a weights program is added nutrition should adjust accordingly. If it is currently well balanced, it may just be a case of upping the quantity.
98elise said:
My son is a fit and health 13yo. He's been doing karate twice a week, and a fitness session once per week, since the age of abut 7. He eats well and doesn't have a sweet tooth at all. He's never eaten sweets, or drank fizzy drinks as he doesn't like them.
The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
Food is the answer not protein shakes. The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
If he's too thin he needs to eat more, protein drinks will not give him the calories he needs. I'd feed him lots lean meat especially if he wants to do weights. He may not get much bigger or even any bigger other than maybe to gain a little muscle but the answer to weight gain is food not protein shakes.
The effects of weight training, even endurance weight training, on children can be dramatic if not done properly. Here's a 'real-world' example to point that out:-
I remember a programme on TV once - probably a Discovery channel - about Gladiators.
As you probably all know they were all slaves and some from a young age. There is one Gladitor called a Retarius. These are the ones with the net and trident that you must've seen. Well the Retarius has to always keep the net swinging about his head for the strike or for defensive action.
In the programme they were reconstructing Gladiators' lives from their bones. And this one skeleton was discover where the right Humerus (upper-arm) bone was literally nearly twice the length and diameter of the left. After about 10 mins of programme, they concluded he must've been trained to be a Retarius from childhood. The disproportionate bone growth and enlarged Epiphyseal plate (adult growth plate) was a clear example of what training can do to a human skeleton while it is still growing and highly sensitive to it's environment. Obviously this was not the point of the programme, but a fact of.
Children can be trained, but it takes specialists to do it properly. I'm not, deliberately so - the idea of working with children makes me cringe! but I have a professional excuse not to... ahem.
I remember a programme on TV once - probably a Discovery channel - about Gladiators.
As you probably all know they were all slaves and some from a young age. There is one Gladitor called a Retarius. These are the ones with the net and trident that you must've seen. Well the Retarius has to always keep the net swinging about his head for the strike or for defensive action.
In the programme they were reconstructing Gladiators' lives from their bones. And this one skeleton was discover where the right Humerus (upper-arm) bone was literally nearly twice the length and diameter of the left. After about 10 mins of programme, they concluded he must've been trained to be a Retarius from childhood. The disproportionate bone growth and enlarged Epiphyseal plate (adult growth plate) was a clear example of what training can do to a human skeleton while it is still growing and highly sensitive to it's environment. Obviously this was not the point of the programme, but a fact of.
Children can be trained, but it takes specialists to do it properly. I'm not, deliberately so - the idea of working with children makes me cringe! but I have a professional excuse not to... ahem.
98elise said:
My son is a fit and health 13yo. He's been doing karate twice a week, and a fitness session once per week, since the age of abut 7. He eats well and doesn't have a sweet tooth at all. He's never eaten sweets, or drank fizzy drinks as he doesn't like them.
The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
No do not feed him that crap or force him to weight train, v dangerous you will wreak his back/bones the lot...The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
@ 16 i was 9 stone and had a 24" waist @ 5.11... very thin, by the time i was 22, i was 15 stone with 10% body fat and strong as an OX, let nature do the work, some lads are late developers.
I also have small bones with only a 7" wrist, but built like a tank, i'm now only 78kg but thats down to the fact i race bikes.
From 13-17 i did heavy heavy weights, Squatting silly weights 300lb + leg press with 700lb+ and deadlifts with 700lb etc etc that managed to put me in a state i could not move ( wheelchair ) when my lower back failed doing deep Squats without a safety frame..., it took 8 years to fix the damage and still have issues in my 30's..
Oh i was mega strong tho, could do chest flys on the bench with 120+lb dumbbells but paid the price.
I don't touch weights now infact i stopped using them around 20 years ago and i'm built like horse and have national level athlete fitness.
Weights are bad news unless you fancy bodybuilding or your sport requires them, but in most cases using your own bodyweight is more than enough.
He could use heavy weights and eat s
t loads of protein but it'll make little difference with taking drugs.. Sadly for me i never had a father to give me a steer and say STOP, if you do want to use weights get a coach and make sure he does it 100% correct.
Edited by superkartracer on Friday 15th June 09:18
superkartracer said:
It put me in a wheelchair if that helps!
Sorry to hear that. It sounds like it was an accident while lifting, rather than the actual lifting that caused this though? Would safety bars have prevented this?There are many things that 13yo do that could cause them harm, isn't this part of the fun of doing things like climbing and jumping off things.
I completely agree with the advice that specialist advice be sort. You want someone who is neither anti weight training, nor think it is the only method that can be used.
superkartracer said:
98elise said:
My son is a fit and health 13yo. He's been doing karate twice a week, and a fitness session once per week, since the age of abut 7. He eats well and doesn't have a sweet tooth at all. He's never eaten sweets, or drank fizzy drinks as he doesn't like them.
The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
No do not feed him that crap or force him to weight train, v dangerous you will wreak his back/bones the lot...The problem is that he is naturally thin (ie a small frame) and the fitness stuff he does means he's just skin and bones! He now wants to do weights to build up a bit, but I don't think its a good idea if his intake stays the same.
Should I look at protein shake type drinks, or should his diet change? I don't want anything excessive, just something to build him up a bit.
@ 16 i was 9 stone and had a 24" waist @ 5.11... very thin, by the time i was 22, i was 15 stone with 10% body fat and strong as an OX, let nature do the work, some lads are late developers.
I also have small bones with only a 7" wrist, but built like a tank, i'm now only 78kg but thats down to the fact i race bikes.
From 13-17 i did heavy heavy weights, Squatting silly weights 300lb + leg press with 700lb+ and deadlifts with 700lb etc etc that managed to put me in a state i could not move ( wheelchair ) when my lower back failed doing deep Squats without a safety frame..., it took 8 years to fix the damage and still have issues in my 30's..
Oh i was mega strong tho, could do chest flys on the bench with 120+lb dumbbells but paid the price.
I don't touch weights now infact i stopped using them around 20 years ago and i'm built like horse and have national level athlete fitness.
Weights are bad news unless you fancy bodybuilding or your sport requires them, but in most cases using your own bodyweight is more than enough.
He could use heavy weights and eat s
t loads of protein but it'll make little difference with taking drugs.. Sadly for me i never had a father to give me a steer and say STOP, if you do want to use weights get a coach and make sure he does it 100% correct.
Edited by superkartracer on Friday 15th June 09:18
he broke his arm about a year ago, and started to put on a bit more weight, because he was missing the karate and fitness sessions.
He will probably not properly fill out until middle age hits. It was the same for my father, both my brothers, and me. My father was 6ft and weighed 9 stone when he married my mother!
I guess the general consenus is that he shouldn't be doing weights though.
He sounds plenty active enough, putting on weight is down to diet so maybe increase his portions and see what happens ?
As for weights, there is a big difference between using some dumbbells at home and trying to break squat records. I would just get him a chin up bar so he can do push ups, chin ups, dips, situps. I definitely wouldn't use protein shakes.
Lots of advice here.
If it was my son I would encourage bodyweight exercises like heaves, press-ups and free squats.
There are many variations that could have him hit his goals and have other benefits.
And as said, eat eat eat and drink drink drink milk.
My nephews are naturally skinny and tall, the eldest is now wanting to bulk out, I have helped with with some advice, he never had an appetite when he was a teenager, now in his 20s he eats like an 8 foot giant.
Show your lad the below
http://hundredpushups.com/week3.html
there is also a link to 200 squats and 25 pull-ups.
If it was my son I would encourage bodyweight exercises like heaves, press-ups and free squats.
There are many variations that could have him hit his goals and have other benefits.
And as said, eat eat eat and drink drink drink milk.
My nephews are naturally skinny and tall, the eldest is now wanting to bulk out, I have helped with with some advice, he never had an appetite when he was a teenager, now in his 20s he eats like an 8 foot giant.
Show your lad the below
http://hundredpushups.com/week3.html
there is also a link to 200 squats and 25 pull-ups.
superkartracer said:
No do not feed him that crap or force him to weight train, v dangerous you will wreak his back/bones the lot...
@ 16 i was 9 stone and had a 24" waist @ 5.11... very thin, by the time i was 22, i was 15 stone with 10% body fat and strong as an OX, let nature do the work, some lads are late developers.
I also have small bones with only a 7" wrist, but built like a tank, i'm now only 78kg but thats down to the fact i race bikes.
From 13-17 i did heavy heavy weights, Squatting silly weights 300lb + leg press with 700lb+ and deadlifts with 700lb etc etc that managed to put me in a state i could not move ( wheelchair ) when my lower back failed doing deep Squats without a safety frame..., it took 8 years to fix the damage and still have issues in my 30's..
Oh i was mega strong tho, could do chest flys on the bench with 120+lb dumbbells but paid the price.
I don't touch weights now infact i stopped using them around 20 years ago and i'm built like horse and have national level athlete fitness.
Weights are bad news unless you fancy bodybuilding or your sport requires them, but in most cases using your own bodyweight is more than enough.
He could use heavy weights and eat st loads of protein but it'll make little difference with taking drugs..
Sadly for me i never had a father to give me a steer and say STOP, if you do want to use weights get a coach and make sure he does it 100% correct.
What nonsense. Only a moron would lift that early. Sounds like a case of sour grapes because you did too much too young.@ 16 i was 9 stone and had a 24" waist @ 5.11... very thin, by the time i was 22, i was 15 stone with 10% body fat and strong as an OX, let nature do the work, some lads are late developers.
I also have small bones with only a 7" wrist, but built like a tank, i'm now only 78kg but thats down to the fact i race bikes.
From 13-17 i did heavy heavy weights, Squatting silly weights 300lb + leg press with 700lb+ and deadlifts with 700lb etc etc that managed to put me in a state i could not move ( wheelchair ) when my lower back failed doing deep Squats without a safety frame..., it took 8 years to fix the damage and still have issues in my 30's..
Oh i was mega strong tho, could do chest flys on the bench with 120+lb dumbbells but paid the price.
I don't touch weights now infact i stopped using them around 20 years ago and i'm built like horse and have national level athlete fitness.
Weights are bad news unless you fancy bodybuilding or your sport requires them, but in most cases using your own bodyweight is more than enough.
He could use heavy weights and eat s
t loads of protein but it'll make little difference with taking drugs.. Sadly for me i never had a father to give me a steer and say STOP, if you do want to use weights get a coach and make sure he does it 100% correct.
Edited by superkartracer on Friday 15th June 09:18
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