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Many teenagers want to gain weight or build muscle. While growing, the body may need more nutrients than one is taking in and weight loss can occur. So it may just be necessary to eat more food high in energy, protein and fat. Others may have naturally lean bodies and may wish to be heavier either visually and/or for strength reasons. These teenagers will have to eat more and will also have to follow an exercise programme involving weights.
If your body fat is normal or even high (13-19% for males and 20-26% for females) and you want to gain lean or muscle weight, then you need to eat high-energy and high-protein snacks while limiting your fat intake. Also, try to have foods with a high fibre content as it will help to reduce fat storage. If your body fat is low and you need to gain lean and fat weight, then you need to eat high-energy, high-protein and healthy (unsaturated) fat snacks.
Please note that these nutritional guidelines are for those who are following an exercise programme conducive to weight gain - muscle mass cannot and will not increase without an appropriate exercise programme. We recommend that your teenager consults a specialist for a weight-training exercise programme to make sure that he does no damage as well as to have optimal results.
Creatine
Creatine is one of the few supplements that has been shown (in conjunction with a weights training programme) to increase muscle mass. Like other supplements, it is expensive. However, the response to creatine is very individual and therefore not everyone taking it will benefit. Water retention can occur and some instances of increased blood pressure have been observed. Generally creatine is safe if used correctly at the correct doses in the short term and if the individual using it responds positively. Long-term use is not recommended at this stage.
Effects of eating more
In the beginning, those with smaller appetites may struggle to eat all the food that is needed. Bloating, nausea and constipation are common complaints early on. It is vital to eat at least six meals per day to reduce these symptoms. Also start by having slightly smaller portions and gradually increase portion sizes.
As bigger quantities of food are being eaten, it is usually necessary to take in more fluids in order for the body to efficiently absorb and digest the extra food. Don't drink fluid with your meals or snacks as fluid may fill you up prematurely.
Snacks for weight and muscle gain
Liquid meal supplements, for example Com plan, Build-up and Ensure, are generally low in fat and high in carbohydrate, protein and vitamins and minerals. They can be used by the average person as a meal replacement in emergency situations, for example if a person is too sick to eat, or traveling or just has time constraints. They would not form part of the average diet but are useful to know about for unusual circumstances where a normal meal is not possible. They could also be used as a pre-event meal for the person who can't exercise on a full stomach. Meal replacers can also be used as a supplement to the diet of a person trying to gain weight.