what should i eat and drink to put on weight, and become stronger. Iam 15.?

Question

as i said im 15. i play on my high school b-ball team. and i have high expectations. but i want to become stronger and maybe put on 10 punds of muscle mass. and food and beverage recomandations.

Answer 1

If your interested in gaining mass and strength as fast as possible your going to have to work pretty hard to get it if you already lift weights you should have no problem. Im gonna make it simple and easy as possible your gonna have to eat quite a bit and very often 5-6 meals a day is what you want to aim for.

To get your body growing you have to put it in a anabolic state to do that you must workout with weights, heavy weights you have to challenge your muscles some people will tell you to go easy and that you dont need to sweat or feel discomfort to gain muscle you will gain muscle but very slowly you really got to hit them hard and to the point of failure.
Since you only asked about what you should eat im sure you already know some good exercises.

To get bigger and stronger you should be eating lots of protien fish,chicken,beef you get the picture but dont forget about carbs potatoes,wheat bread,vegetables and so on just make sure you eat the right kind of carbs mostly vegetables your bread needs to be whole wheat
pasta is also good for gaining mass you dont have to eat nothing but healthy food if you want just make sure the majority is meats and vegetables . If you normaly eat lets say 2000-2500 calories a day you want to at least get up to 3000-3500 divide that up into 5-6 seperate meals 3 big meals wont cut it trust me after eating like this for a day or two while working out with weights youll feel like your on drugs your body releases alot of chemicals at this time to make you feel like you have the energy to lift a house. When i eat like this I can actually lift about 20 pounds more in benching from my max

What Im about to tell you next is the most important part and makes a huge difference about an hour before you workout make sure to eat about 300-400 calories worth of carbs and a good amount of protein with it this meal will give you a ton of energy believe me youll notice it.
Imeddiatly after your workout or within at least 30 min the sooner the better you should eat or drink at least 30-40g of protein if I were you id just take a protien drink since you will digest it quick and get it to your muscles quick believe it or not after a workout your body is actually losing muscle you have to stop it quick so the recovery can begin oh yea make sure to eat carbs after you workout to put glycogen back in your muscles so you wont feel weak all day.

hope i helped you and believe me if you do as i described you get big pretty quick and youll feel awesome it will completely change your attitude and energy level
PS: If your skinny and cant put on weight you should eat more than other people 800-1000 calories more than what you normally eat is what you want.

Answer 2

If I were you I would eat a lot of ice cream. It will definitely put on the weight. It also tastes very good and you should eat all the ice cream that you can now while you are young for that very reason, because, I don't know if you know this or not, but when you get old you will not be able to eat it because old people suffer from lactose intolerance. Ice cream is made from dairy so it has a lot of good things in it to help make you strong as well.

Answer 3

You need proteins, but be careful, too much can really mess with your kidneys and cause problems.

Also, eat healthy whatever you do; no fatty foods, no junk, no sodas, no energy drinks like Jolt, etc.

Take good daily vitamins and make sure you eat veggies and fruit daily too. Three good solid meals are necessary with healthy snack in between. Make sure you drink water, especially if you are an athlete. When you become dehydrated, it can make you drop weight in water, which isn't good at all.

One last thing, stay clear of drugs and alcohol abuse, those reek havoc on your body and can have devastating long term affects.

Answer 4

Have you checked at GNC, they have gainer plans for muscle. That's probably the kind of weight your talking about, from what I've seen their monthly plan can run about $100-120.

If you can't afford that then you need to up your protein & carbs (you need carbs to be able to keep exercising), cut the fat to at least 25% of your daily caloric intake. If your 15 you probably need about 3000 calories a day to gain and still be healthy for exercise and muscle gain. So your calories would go something like this...

3000 calories broken up:

25% from fat = 750 calories
These are calories from oils, mayonaise, etc....

35% from Carbs = 1050 calories
You need complex carbs (Vegetables, fruit, whole wheat grains, pasta, and bread)

40% from Protein = 1200 calories
(Lean meats, eggs, cottage cheese, peanut butter, beans)
Protein shakes.

Count the calories (to make sure your getting at least 3000)

Notes: (Eating this much protein, remember to drink lots of water at least 8-8oz. glasses of filtered water (you can get a filter system at Walmart for about $15, just don't forget to change the filter out every 3 months or so) it's a cheaper alternative then bottled filtered water (so that it cleans the protien out of your kidneys....stones can form their very very painful, so drink that water).

Supplements:
I would take all your necessary vitamins, minerals, amino acids (very important for putting on the muscles)....Don't forget potassium very important if you sweat allot, without it you could go into cardiac arrest......

Talk to your coach and he/she should be able to give you a list of the necessary nutrients that I've mentioned or look them up on the internet (look up the precautions as well to make sure your not getting to much of something).....

Good luck

Answer 5

just eat healthy and drink lots of milk! thats what i do i am also 15 and i work out and i have more muscle then some of the weight lifting kids!! oh and run or swim!! but its one or the other because muscle donst go with water it doesnt float!!

Answer 6

Eat lots of high protein foods. Nuts and peanut butter make great snacks.

Answer 7

A milk shake everyday. Lift weights.

Answer 8

at your age....just eat and workout. Carbs shiould be the main part of your diet- cereal, rice, potatoes, pasta. And then meat/fish/eggs/dairy.

Answer 9

Any kind of protein rich food.
(Cottage cheese,tuna,eggs,peanut butter.)
Maybe some protein shakes as well..

Answer 10

apple, milk, egg and beef
http://www.best-diet-food.com