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Post by gschwender on Dec 14, 2007 7:14:24 GMT -6
DOES ANYONE HAVE ANY INFORMATION ON NUTRITION FOR HIGH SCHOOL KIDS? I HAVE A BUNCH OF KIDS REALLY TRYING TO LOAD UP ON SUPPLEMENTS (MAINLY CREATINE) AND I HAVE TRIED TO DISCOURAGE IT BECAUSE MOST OF THESE THINGS ARE RELATIVELY NEW. I WANT TO GET INFO TO GIVE TO THE KIDS/PARENTS FOR HELP.
DOES ANYONE HAVE ANY ARTICLES ETC PERTAINING TO CREATINE/SUPPLEMENTS OR ANY NUTRITION PLANS THAT WOULD BE SUITABLE FOR THE HIGH SCHOOL ATHLETE? ANY HELP WOULD GREATLY BE APPRECIATED! PM ME OR SEND ME AN EMAIL WITH ATTACHMENT
gschwender@louisiana.k12.mo.us
THANKS!
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mike13
Sophomore Member
Posts: 108
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Post by mike13 on Dec 14, 2007 7:23:59 GMT -6
Creatine requires great amounts of water. If a kid is taking it he needs to drink atleast one gallon of water per day. If he doesn't he risks becoming dehydrated. Dehydration is hard on the kidneys. The best supplement is a good protien powder. Have the kids weigh themselves. They need to consume 1.0-1.5g of protien per pound of body weight. This is almost 5 times what the RDA recommends. However the RDA based their info on the average person. Athletes are not average.
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Post by gschwender on Dec 14, 2007 7:29:52 GMT -6
but doesn't a large amount of unused protein passing through the system in the form of waste hard on the kydneys? medical articles or any example nutrition plans from anyone so that I have some "hard evidence" to show parents that would gladly put their kids on steroids if it were legal.
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Post by spencerxi on Dec 14, 2007 7:35:51 GMT -6
It wont be unused protein if they work out! Creatine isn't that new anymore and has a place, however most are always looking for a short cut. Nutrition is pretty cut and dry for kids trying to gain weight. .EAt more food! stay away from fast food and consume lots of water. Whey protien isn't a bad whey to get some xtra protein in your system.
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Post by gschwender on Dec 14, 2007 7:45:30 GMT -6
Creatine has been around for a while, but not long enough for people to know the long term effects of it (20-30 years) if any. I can't say that I did not use it when I played in college. I have the basic BFS nutrition stuff but looking for anything else that will help me better educate the kids and their parents.
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Post by djwesp on Dec 14, 2007 9:16:57 GMT -6
This is posted on the weight room door, in response to a question a kid had about not gaining in the weight room. The primary thing here to remember is eat more, and get the nasty drinks out of your diet. 9/10 the kids don't need supplements, they need more discipline in the weight room and TO EAT MORE FOOD!
"1. Are you using a protein powder to increase your protein intake? If not, make sure you are eating enough meat, nuts, lentils to provide 1.5grams of protein per pound of body weight. If using powder use whey based powders within 30 minutes of exercise, or casein protein powders overnight or when you will not be eating for an extended period of times (4 hours or more). MORE PROTEIN DOES NOT MEAN TAKE CARBS OUT OF YOUR DIET. Try to keep your carbohydrate intake at 30% or above.
2. Are you drinking soda? You shouldn't be. But being a teenager, it is tough not to. Don't have these drinks at night, try to drink diet if possible, and replace soda with Milk if at all possible. Juice? NO. Juices generally contain high fructose corn syrup as well, and will cause a spike in insulin levels. Tea, milk, water over juice and soda.
3. How much water are you drinking? Start by with 1 glass a day and increase this until you are downing AT LEAST a gallon a day. Since you are trying to gain weight, AVOID ice water.
4. Are you taking a GOOD time release multivitamin? Most people jump on the supplement bandwagon and avoid the GREATEST supplement of all. Multivitamins are an easy, efficient way to jump the weights. GNC's Men's Daily Health is a GREAT one to start with. Try to get iron free if possible.
5. Are you sleeping 8 hours a night? Sleep is a fundamental trigger of muscle recovery. The more you recover, the more you can lift the next time.
6. Are you performing all lifts with correct technique? Lift light, do it right, then get stronger faster. Bad technique slows a lot of people down, more than poor supplementation EVER could.
7. Do you have excessive cardio in your daily routine/workout? If so, make sure to increase carb intake before this exercise, and supplement with protein following. Prolonged aerobic activity leads to CATABOLISM. "
You show me a high school kid that follows all these rules, for at least two months, and I will show you a kid that has made huge strides in the weight room.
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Post by gschwender on Dec 14, 2007 10:21:02 GMT -6
AWESOME! JUST THE KIND OF STUFF I'M LOOKING FOR. IF ANYONE HAS ANYTHING ELSE I'M ALL EARS! IT'S BETTER TO HAVE IT AND NOT NEED IT THAN TO NEED IT AND NOT HAVE IT
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coacher
Sophomore Member
Posts: 191
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Post by coacher on Dec 14, 2007 10:56:19 GMT -6
We had a certified nutritionist come in and talk to our football team after the season. Too many kids put an emphasis on the summer and getting bigger and stronger. We told our kids there are 2 months in the summer and 6-7 in the winter and spring.
The nutritionist help out tremendously. It allowed for someone to come in and reaffirm everything I have been telling them and also I learned a lot when he spoke to our team.
We tell our kids they should get their nutrition and protein from food, and then if they can afford it, they should take protein shakes. After lifting I see at least half of our team making protein shakes and taking them to their next class.
As for creatine. I don't go out and say they have to take it, but I do say good things about it. I am a believer of creatine. One, because it helped me out tremendously in high school and college. Two, creatine can't harm you if taken right. With the advancements in Creatine, water intake is very important, but not as important as it use to be.
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Post by gschwender on Dec 14, 2007 11:19:26 GMT -6
I too have taken Creatine in college and it helped tremendously. My only concern is that it has not been around long enough to see the long term effects. For instance, I recently have had trouble with kidney stones. The only thing I can relate to it is creatine. It may be nothing or it might be something. I agree that it works, but I would like to see studies done on it and have not been able to find any. So many kids/parents are real quick to run in and buy a bunch of it, but their kid's diets suck. I think that they should go on a diet to gain mass/strength first, then goe to the protein shakes, then and only then go to the creatine after talking to a doctor. Creatine does not do much good when the kids are drinking 9 sodas a day and not eating breakfast and eating McDonald's for dinner. On the whole Creatine issue I took it and it worked--but I was making a descision on my own body. I never recomend to a kid/parent to take it--I tell them to talk with their doctor, I give them as much info as I can (not much--ie this thread) and tell them to exhuast all other possibilities first--ie diet, protein shakes. Don't get me wrong I know Creatine works --if taken right--that's the problem. If a kid canot eat right, then how can we expect them to use Creatine correctly? If you exhuast all other options (diet/powder) and they do everything right with those two with no results--then I would recomend Creatine with a doctor's blessing because only then they have shown they have the discipline to use creatine responsibly. I'm just looking for some hard facts in terms of creatine/suplements and sample nutrition plans. I am in no way trying to start an argument--I agree that it works--just that most kids do not use it responsibly.
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Post by carookie on Dec 14, 2007 12:44:35 GMT -6
I took creatine and cell tech for about six years, and have seen no ill effects, although I didnt start til I wasin my 20s. I echo the sentiments of needing to drink water with it, and to be honest the strength gain accompanied with it wasn't much more than what I'd seen from normal work outs and a healthy diet; although I did put on a good deal of mass.
As for nutrition itself, we didnt have a nutritionist, and we are in a very poor area, so getting players to eat even daily recomended amounts for avg teenagers can be difficult. So I created a breif outline of how to eat right that they used last offseason. A couple of the key points were: 3 Meals a day, 2-3 healthy snacks a day (at least 3 meals+snacks before noon). I also said between 20-40 grams of protein per, while limiting that fat content ( I forget what I put, and don't have it with me). The trick with protein is to not load up all at once, as was stated before excess protein becomes waste, but a teenage athlete should be able to handle up to 40 g per sitting. If you spread that out throughout 5 daily meals, your taking in over 3 times the daily recomended amount, that will help put on mass quick. Also, don't let them just load up on protein and carbs, vitamins and nutrients are important to being healthy too (even though they don't see it directly in their muscle mass) so emphasize this.
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Post by gschwender on Dec 17, 2007 6:34:36 GMT -6
does anyone have any nutrition plans/articles they could hook me up with?
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Post by brophy on Dec 17, 2007 8:06:13 GMT -6
google "diet plans for anabolic steroid cycle"....
look at some of the meal plans suggested for completing a cycle on Dianabol......There is no way you won't grow eating like that (without the juice).
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