Simple food & drinks that are good for muscles and bones?

Question

I woulden't call myself weak for a 14 year old boy, but i struggle with a 1 5KG weight (normal shoulder and down prosedure)

How did i improve muscular and bones to help me run longer and lift
more?

Answer 1

lean proteins are good for building muscle. Foods like red meat, chicken, and fish are really good. Also, skim milk has alot of protein for your muscle and calcium for your bones and is a good source of calories.

Answer 2

Anything high in protein will help to build muscle tissue, so as people pointed out, go for lean dairy products, turkey and chicken (because they are low in fat).
Running longer is a different matter altogether;
It's still important to eat those things, but it's just as important to carb properly - whole wheat pasta is the best (but not to everyone's liking), and so is regular past and rice.
The most important think, by far, is to keep training: stamina builds over time and the only way to get is by being consistent and sticking to it, increasing your goals as you go.

Answer 3

White meat (particularly turkey as its a very lean meat) and drinking milk for the bones.

Answer 4

milk! and anything else high in calcium