Bodybuilding diets for Teens: teen Bodybuilding nutrition and diet plans to increase muscle mass
by Hugo Rivera ยท 1 Comment
One of the keys for teens (or any other bodybuilders for that matter) to be successful bodybuilding is nutrition. Nutrition is what gives us the raw material recovery, energy, and muscle growth so that you have the proper bodybuilding diet plan is essential. Without a good bodybuilding diet, your dreams of reaching your ideal body will never be reached.
In order to lose body fat and get good gains in muscle mass, your nutritional program must supply your body with quality nutrients in the form of carbohydrates (which are used to provide power), protein (providing amino acids to repair muscle tissue and other tissues of the body), good fats (such as support for healthy hormone production) and lastly with water (as most of your body is water).
Good Carbs list
There are two types:
Complex carbohydrates:
1) Starchy: oatmeal (1 cup dry), sweet potatoes (8 oz cooked), potatoes (8 oz cooked), rice (1 cup cooked), Pasta (8 oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving equals about 40-50 grams of carbohydrates.
2) Fibrous: Broccoli (1/2 cup uncooked), carrots (1 cup uncooked), cauliflower (1/2 cup uncooked), green beans (1/2 cup uncooked), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup uncooked), spinach (3-1/2 cups raw), Zucchini (1 cup uncooked). Each serving equals about 6 grams of carbohydrates.
Simple carbohydrates:
Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each piece is approximately 20-25 grams of carbohydrates.
Good list Proteins
Good examples of protein are egg whites (10 egg whites), chicken (cooked, skinless and boneless: 6 oz), Turkey (cooked, skinless and boneless: 6 oz), white fish (6 oz).
Each serving equals about 35-40 grams of protein.
Good Fats list
Extra virgin olive oil (preferably from can) and Organic mega citrimax supplement flaxseed oil (which should be kept refrigerated at all times)
Each serving (1 tablespoon) of approximately 14 grams of fat.
Example of Bodybuilding Diet for male teenagers with a normal metabolism
Meal 1 (first thing in the morning before you leave for school)
1 cup of oatmeal
1 piece of fruit like an Apple
10 egg whites
.5 tablespoon of flaxseed oil
Supplements: multiple vitamins/minerals, vitamin C (1000 mg)
Meal 2 (between 9-9:30 are like you change your classes)
1-1/2 scoops of Labrada Pro V60
-or-
By Labrada Lean Body Protein Bar
-or-
Labrada nutrition Lean Body MRP or RTD’s
Meal 3 (lunch time which could be anywhere from 11:30 am to 12:30 pm)
1 cup of brown rice
Serving of vegetables such as green beans, broccoli, asparagus
5 ounces of chicken
Supplements: vitamin C (1000 mg)
Meal 4 (3:00 pm)
1-1/2 scoops of Labrada Pro V60
-or-
By Labrada Lean Body Protein Bar
-or-
Labrada nutrition Lean Body MRP or RTD’s
Meal 5 (6:00 pm)
8 ounces of baked potatoes
Serving of vegetables such as green beans, broccoli, asparagus
8 ounces of tilapia
.5 tablespoon of flaxseed oil
Supplements: vitamin C (1000 mg)
Meal 6 (8:30 pm)
Labrada nutrition Lean Body MRP or RTD’s
-or-
1-1/2 scoops of Labrada Pro V60 by Labrada-like a milkshake with .5 tablespoon of flaxseed oil
Water intake: drink your body weight x 0.66 in ounces of water throughout the day. Your body is mostly composed of water, so if you’re not drinking your daily requirement you may jeopardize your muscle gains and, moreover, do not let your body eliminate toxins and wastes from all physical activity efficiently.
Example of Bodybuilding Diet for females with a normal metabolism
Meal 1 (first thing in the morning before you leave for school)
1/2 cup of oatmeal
1 piece of fruit like an Apple
5 egg whites
1 teaspoon of flaxseed oil
Supplements: multiple vitamins/minerals, vitamin C (1000 mg)
Meal 2 (between 9-9:30 are like you change your classes)
1 scoop of Labrada Pro V60
-or-
.5 of Labrada nutrition Lean Body Protein Bar
-or-
Labrada Lean Body MRP or .5 of RTD for her
Meal 3 (lunch time which could be anywhere from 11:30 am to 12:30 pm)
1/2 cup of brown rice
Serving of vegetables such as green beans, broccoli, asparagus
3 ounces of chicken
Supplements: vitamin C (1000 mg)
Meal 4 (3:00 pm)
1 scoop of Labrada Pro V60
-or-
.5 of Labrada nutrition Lean Body Protein Bar
-or-
Labrada Lean Body MRP or .5 of RTD for her
Meal 5 (6:00 pm)
4 ounces of baked potatoes
Serving of vegetables such as green beans, broccoli, asparagus
4 ounces of tilapia
1 teaspoon of oil