Our expert says:
I certainly hope you child is not performing any weight training – before the age of 17 they should definitely not do so as the body is still growing – you will need to see a conditioning coach or biokineticist to help him with a training program – using his own body weight only. Yes and then we can increase his weight by 5 kg – it is all in the eating and not lodged in a supplement!
You need to start by calculating what his daily calorie need for the weight you want him to be – then add calories thereto in line with his training program and daily activity. If I use 80 kg and my own assumptions such person will need about 2400 – 2500 calories per day. If a person wants to loose weight and specifically body fat they will need to consume less calories than what their body needs and in your son’s case who want to build muscle he will need an addition of about 15% extra calories, and be in a positive protein balance, which constitutes about 2 – 2, 5 g protein per kilogram of body weight.
Divide that energy need into six meals per day with the following ratio: 50-60 % carbs, 20-30% protein, and ONLY 20% fat of which most should be good fats (avo, olives, olive oil, safflower oil, nuts and seeds). Split these values into six meals per day – eating about every 3 hours – this keeps the body’s metabolism running.
Regarding supplement – always take a liquid meal = protein & carb combination which is low in fat - this is known as a meal replacement supplement, without stimulants, immediately after a training session. This is where supplements play a role – you cannot depend on a plate of food to digest in time (max 45 min post exercise) to refuel the muscle stores that he has emptied during a training session. One serving per day is sufficient for him and the calories thereof should be calculated into his daily energy requirement.
Good luck and take care.
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