Train Lift GROW

Parents always ask me why young athletes need more carbs, protein, and calories.

Here is a list of reasons why:


1. They have a high metabolism   

2. They need nutrients to grow bones    

3. They need nutrients to build muscle    

4. They need nutrients to repair muscle    

5. They are more active and burn more fuel  

 6. Won’t have ENERGY or FOCUS unless they eat more and supplement      


Make it simple:


Carbs

300-400 grams a day

5 cups of whole grain per day (any combo)       

▪ 2 cups of oatmeal or cereal   

▪ 3 cups of pasta, rice or sweet potato   

▪ 1-2 servings of banana or pineapple, mango, berries, any fruit   

▪ 2-4 servings of sautéed vegetables and salad 

 

Protein     

150-250 grams a day

(typically if an athlete weighs 150 pounds, he will need 150-200 grams per day for muscle growth).


  • 3-5 servings of chicken, turkey breast or steak or fish or lamb, bison   
  •  2-5 eggs, Greek yogurt or cottage cheese   


Fat     

50 grams a day

  • avocado   
  • nuts   
  • oils


Eat more the day you train or play, eat less when you don't. (same principles apply for adults except most do the opposite).  


Supplement with Super Powder, Proformance greens    1x a day, Anytime 


Before and after lifts


Final thoughts:   In 22 years as a team doctor I've realized the common characteristics of College and Pro prospects include:   

1. Train with a strength, fielding, hitting and pitching coach   

2. Study video and are self-critical   

3. Practice, Lift and Eat consistently   

4. Read or study 30-60 minutes a day    


ATHLETE LIFTING PLAN click here

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