How to recover quickly for a teenage girl, woman, child. Nutrition, diet for thin people

Due to rapid growth, most teenagers face the problem of being underweight. The sharp strengthening and enlargement of bones leads to the need to build up fat and muscle tissue. Nutrition plays a major role in providing the body with the necessary resources.

To gain weight, the number of calories a teenager consumes must exceed the amount of energy expended. It should be taken into account that the developing body needs a more high-calorie diet. The simple rules described below will help you gain weight and muscle mass and avoid health problems.

Low weight: why is it bad and how does it threaten your health?

Girls who lead a sedentary lifestyle or have a hereditary predisposition to rapid weight gain are able to gain weight quickly. Excess weight negatively affects the functioning of the entire body, but pronounced thinness and a systematic deficiency of fat and muscle tissue also do not go away without leaving a trace.

Too little weight threatens the development of the following complications and health problems:

• disruption of the body's thermoregulation process;
• decreased immunity;
• tendency to nervous breakdowns and depression;
• disruptions in the digestive, genitourinary, and endocrine systems;
• absence of menstruation, or too short a period of menstruation, which is accompanied by scanty discharge;
• inability to conceive a child;
• risk of developing cholelithiasis and gout;
• tendency to frequent constipation;
• loss of elasticity and firmness of the skin.
  Read also:  Lactose-free protein: list of proteins, features of intake

Most girls suffering from excessive thinness have wrinkled and too dry skin. Metabolic processes in the body are disrupted, and fat-soluble vitamins A, E, D, which enter the body with food, are not fully absorbed due to lipid deficiency.

Causes and Effects

Usually there are three main reasons - heredity, hormonal problems and overeating itself; all these reasons are closely intertwined. With hormonal problems, as well as with a hereditary tendency to be overweight, extra pounds still cannot be avoided, no matter how you eat, but they can at least be contained to some extent. So nutrition in this case is no less important than in the third cause of obesity - overeating itself. If at least some of the fatties can bring their weight and appearance back to normal with diet alone, and for another part their weight will largely depend on their eating style, it’s worth talking about how important it is to feed your child correctly so as not to turn him into a kolobok

15–20% of children and adolescents in our country are overweight. And 5–7% simply suffer from obesity. By the way, we have fewer thin children who are too underweight than fat children.

Do you want your child not to get sick and not suffer from extra pounds? You'll have to make some effort.

Principles and rules of weight gain

A girl can recover quickly by daily following the following rules and principles of nutrition aimed at gaining body weight.

Rules for how a girl can gain weight quickly
The basic rule for organizing meals aimed at rapid weight gain is the formation of an individual daily regimen and nutrition schedule. The menu should be designed taking into account complex breakfasts, lunches and dinners. At the same time, throughout the day there should be a supply of sandwiches, cookies and bars for quick snacks.

The importance of a healthy diet during adolescence

At the age of 12, a child is actively growing, so it is necessary to supplement the diet with foods rich in calcium. A deficiency of this substance threatens scoliosis or osteochondrosis, and the likelihood of frequent injuries and bone fractures increases.

From the age of 11, the endocrine glands actively develop. Children often develop acne at this age. To improve your skin condition, you need to reduce the amount of fatty foods and sweets in your diet. The child's menu should consist of vegetables, fruits (sources of fiber) and products made from whole grains (cereals).

An unhealthy or monotonous diet can cause the following problems:

• dizziness, “black spots” before the eyes;
• constant fatigue, even after minor work;
• weakened immunity;
• gradual destruction of hard dental tissues;
• joint pathologies;
• decreased bone mass, bone fragility;
• dysfunction of the genital organs in girls, irregular periods;
• decreased concentration and memory;
• excessive weight loss or weight gain.

Important! Most often, adolescent children suffer from diseases of the musculoskeletal system, digestive tract and metabolic disorders.

To avoid these problems, you need to properly plan your teenager’s diet.

Be sure to look: Rules and recipes for a menu for healthy eating Rules for compiling and an approximate menu for a week as part of proper nutrition The meaning and rules for drawing up a regime for healthy eating for a healthy person We create a menu for older people correctly: we take into account the characteristics of the body at 60 and 80 years old

How to adjust your lifestyle?

It is possible for a girl to recover quickly, but to do this she must adjust her lifestyle so as to minimize calorie loss and provide the body with the maximum amount of carbohydrates and nutrients.

It is recommended to do the following:

• create a detailed menu of dishes for the whole week;
• choose foods that contain the maximum amount of calories;
• exclude heavy physical activity;
• make the daily rhythm of life as slow and even sedentary as possible;
• postpone all important matters, meetings and project implementation to a later date;
• rest more, providing the body with a daily nap lasting at least 1 hour;
• avoid stressful situations and prevent psycho-emotional stress;
• travel only by your own or public transport, walk and ride a bicycle as little as possible.

Following the above recommendations will contribute to rapid weight gain and lifestyle adjustments towards minimal loss of the body’s energy reserves.

Time to breastfeed

According to one theory, if a child is overfed in infancy, if at one year he looks like the angel in Rubens's painting, he is destined to be overweight in adulthood. A mass of fat cells will appear in his body, which will never be destroyed, and they will grow every time the child eats even a little too much.

In fact, this is not entirely true: only that plump cherub whose parents are prone to being overweight has the risk of remaining fat for the rest of his life. But it is a known fact that babies fed formula rather than mother’s milk are more likely to suffer from obesity in adulthood. So the first effort that a mother needs to make for the sake of her child’s slim figure in the future is to breastfeed him as long as possible. The fact is that “artificial” diets often get too much protein. Since the biological value of cow's milk proteins is lower than that of human milk, doctors have always been afraid that the low protein level of formulas based on cow's milk will not ensure the normal development of the child and will not give him resistance to infections, therefore the protein level in breast milk substitutes has always been higher, than in human milk. Now formulas are being improved, but maintaining a balance so that the child has enough protein for growth and at the same time does not quickly gain weight because of it is difficult.

If an “artificial” baby weighs more than it should, the mother should:

● Observe the proportions very precisely when preparing mixtures; you cannot crush the powder in a measuring spoon, you cannot pour it into a heaped spoon. ● Do not pour more diluted formula into the bottle than the baby should suck normally. ● Choose a nipple with a small hole so that feeding does not proceed too quickly. ● When switching to complementary feeding, first accustom your baby to vegetable purees, and then to porridge, and do not put a lot of butter in them.

How many calories are required to gain weight, how to count them?

It’s possible for a girl to gain weight quickly, but to do this, she must monitor her diet and independently calculate the required number of calories.

For this, the formula is used: 1 kg of body weight X per 40 kcal = the total number of calories that you need to consume throughout the day.

For example, if a girl has a body weight of 45 kg, then she needs to eat at least 1800 kcal per day. This is a basic rule that allows you to calculate average food energy needs.

By the way

Let's evaluate the fat. To figure out whether a child is overweight or just looks stocky, doctors calculate their body mass index (BMI). Weight in kilograms divided by the square of height in meters. ( You can find an automatic BMI counter here>>>

)

► The normal index for children 4–10 years old is 16–20.

► For teenagers over 15 years old – 20–25.

► Fat increases the thickness of the skin fold - doctors measure it with a special caliper. And parents can evaluate their heir’s body fat “by eye.” If your baby can see the outline of three or four ribs along the edge of his chest, his weight is fine. If fewer ribs are visible, your child is overweight.

What should the diet be like for children and adults?

Adolescent girls and adult women who are underweight should consume the following amounts of nutrients during the day that form the basis for the conversion of food energy:

• proteins – 75 g;
• fats - 45 g;
• carbohydrates - 240 g.

At the same time, a teenage girl’s diet should include unlimited quantities of fresh fruits, vegetables and herbs. The consumption of sweet cookies and confectionery products containing custard is allowed. The menu of an adult woman and a teenage girl should include animal proteins, vegetable fats, complex and simple carbohydrates.

When and how to eat?

Meals should be regular and without feeling hungry. The organs of the gastrointestinal tract must be loaded so that they work at their maximum limits.

When creating an individual daily regimen and nutritional schedule, you should adhere to the following order of food intake:

1. Breakfast.
2. Snack on sandwiches with sweet tea.
3. Dinner.
4. Snack with milk, honey and buns.
5. Dinner.
6. Evening snack before bed of cottage cheese with strawberries, sour cream and sugar.

Subject to the above nutritional plan, a continuous supply of carbohydrates, proteins and fats is ensured, most of which contribute to the gain of muscle and fat body mass.

Workout.

Training to gain weight is different from regular training. It is necessary to adhere to some rules so as not to harm the growing body and gain weight.

• Training must be done regularly.
• You need to gradually increase the working weight.
• During training, it is enough to do basic exercises.
• Reduce the load on the heart as much as possible.
• It is best to do the maximum number of approaches, and it is recommended to finish only when there is a strong burning sensation in the muscles.
• As elsewhere, it is necessary to follow the technique of performing the exercises.
• It’s better to start with general training for all muscle groups, and then alternate between the upper and lower body.
• After each workout, the body needs to be given time to recover.

It is best to use the following exercises in training: deadlift, leg press, weighted squats, push-ups, pull-ups. The weight must be selected so as not to harm the body.

The maximum weight is allowed to be lifted only at the age of 25.

This is due to the fact that the bone structure is fully formed only by the indicated age. It is best to hire a qualified trainer who will ideally schedule a workout that suits the teenager’s body.

Products you need

A girl can recover quickly with the help of the following products that are included in her daily meals:

• mackerel;

• cereal porridge;
• roasted sunflower seeds;
• beef;
• pork;
• mutton;
• chocolate butter;
• venison;
• bacon;
• halva with sesame seeds;
• milk with honey;
• chicken eggs;
• hard cheese;
• cottage cheese with sour cream;
• tuna;
• herring;
• nutria meat;
• lentils;
• fresh vegetables and fruits;
• almond;
• walnuts;
• pasta and bakery products;
• butter;
• potato.

All of the above food products can be purchased at the store or at the city market. They contain the necessary amount of nutrients and will allow you to quickly gain the missing weight.

What should you not eat?

Despite the need for a quick gain of fat and muscle tissue, you should not abuse the following foods:

• chocolate butter;
• canned fish;
• sausages and sausages;
• canned pate;
• lean meat (rabbit, turkey, chicken);
• confectionery products that contain palm oil or other trans fats.

It is not recommended to include in the daily menu products that contain preservatives, stabilizers, emulsifiers, food coloring, as well as other food chemicals.

How to eat to gain muscle mass and weight?

To gain weight, include the following foods in your diet:

• Vegetable fats. Add healthy vegetable oils to porridges, soups and other dishes. Diversify your menu with a fruit such as avocado. You can simply spread it like butter on bread, or prepare salads with it. Snack on nuts and seeds
• Cereals. These should be varieties that are easily absorbed by the body. Rice will not help in this matter, as it worsens digestion. Opt for buckwheat, millet, sprouted grains, quinoa
• Sweet fruits and dried fruits

• Starchy vegetables - pumpkin, sweet potato, beets
• Legumes
• Fatty dairy products. Add rich sour cream to your salad, snack on high-fat milk

IMPORTANT: Avoid caffeine, which is found in coffee, black and green tea. It does not allow moisture to remain in the body, and also disrupts the functioning of the stomach and adrenal glands.

If your goal is to build muscle mass, but otherwise everything is in order with your build, then pay attention to the following products:

• Buckwheat grain. It contains a large amount of complex carbohydrates, 12% protein, which is easily digestible, B vitamins and minerals. But there is very little fat in cereals, and even that is useful for building your muscles
• Egg white. The yolk contains a lot of fat, remove it when cooking or eat only 1-2 pieces. per day. But high-grade egg white is an important building material for muscle tissue. Its norm per day is 3-5 pcs.
• Cottage cheese

• Lean chicken meat
• Lean fish
• Lean beef
• Seafood
• Dairy and fermented milk products.
• Bananas, honey, pasta, bread, rice are foods that provide energy during strength training.

When building muscles, avoid processed foods, sausages, chips, canned food, food with chemical additives, dyes, flavor enhancers, etc. Also exclude pork, as it is too fatty meat, and fat, as you know, only weighs down the body and fills it with garbage .

How to quickly gain 5 kg for a thin girl, woman, child?

In order to gain about 5 kg within 7 days, you need to focus exclusively on carbohydrate foods , as well as foods containing fats of plant and animal origin. The daily menu should include porridge made from barley, wheat, corn, oatmeal, seasoned with pork, beef or lamb goulash.

The diet includes pasta, sweet tea with rolls, honey, condensed milk, and baked goods. In the intervals between taking main meals, it is necessary to provide the body with plenty of drink so that everything eaten is fully absorbed. In this case, a child, girl or adult woman should lead a sedentary lifestyle.

How to increase weight with a fast metabolism?

With a fast metabolism, it is necessary to rely on foods that take a long time to digest in the gastrointestinal tract, contain a high percentage of carbohydrates and have excellent energy value. In this case, these are buckwheat, pearl barley, and rice.

The menu should also include peas, beans, lentils, pig meat, beef, lamb, and bacon. On the basis of porridges, gravies and meat dressings with animal fats are prepared. In between meals, you should have light snacks, eating a sandwich or a protein bar.

How to recover from stress?

To restore body weight lost as a result of a stressful situation, it is necessary to stabilize the digestive system. Every morning should begin with the consumption of natural fermented milk products. These are yogurt with live lactobacilli, kefir, fermented baked milk, yogurt. After 30 min. After starting the digestive system, you can start the main breakfast.

All daily meals should contain high levels of carbohydrates and animal fats. The consumption of chocolate, buns and pasta is also required. At the same time, it is necessary to protect the body from further stress.

Rules for gaining weight with gastritis

Having a diagnosis of gastritis makes adjustments to your daily diet. In addition, excessive thinness may be associated with dysfunction of the digestive system and inadequate absorption of nutrients.

To gain weight with gastritis, it is recommended to eat the following dishes:

• porridge cooked in milk (barley, corn, oatmeal, wheat);
• meat pates with 30% fat content (prepared independently at home based on natural meat and with the addition of bacon);
• puree soup with the ingredients of the dish blended in a blender;
• milk with honey;
• butter;
• mashed potatoes;
• nut butter.

The main task is to provide the body with the necessary amount of calories, but at the same time prepare the dish so that its consistency does not irritate the gastric mucosa, which is in a state of inflammation.

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Apparently, in an effort to maintain the principle of balance in nature, some people do not strive to lose excess weight, but, on the contrary, to gain weight. However, these aspirations are not unfounded.

Significant lack of weight can seriously threaten health, and for women it is fraught with infertility.

In any case, can you blame a person if he strives to concentrate in his body a collection of calories, microelements and vitamins necessary for life and normal growth? Even obese people would not have any complaints if they stored it not in their body, but somewhere else.

Many teenagers, especially males, fail to reach the required weight levels (related to height). Hormonal changes that occur as a result of growing up do not allow all parts of the body to work synchronously in the right direction. In an attempt to achieve the required weight, some teenagers turn to fast food, thus trying to get the missing calories.

Example of a daily diet

A quick gain of additional body weight requires proper nutrition and preparation of a preliminary menu.

An example of a daily diet for an adult should look like this:

• breakfast - soup with pork, buckwheat porridge with beef cutlet, sweet tea with a bun;
• snack - milk with honey and white loaf;
• lunch - borscht with veal, mashed potatoes with chops, salad with tomatoes, dressed with unrefined sunflower oil, white bread, coffee with a roll;
• snack - protein bar;
• dinner - lamb shurpa, pasta with pork meatballs, sweet tea with a bun and jam;
• 1 hour before bedtime, a glass of warm milk with honey.

Enhanced nutrition for a child who is underweight consists of the following daily menu items:

• cream soup with pork, which together with vegetables is pureed using a blender, white bread, sweet tea with cookies;
• snack tuna sandwich, fruit jelly;
• lunch - barley porridge with beef goulash, vegetable salad, milk with honey and white loaf;
• snack - cookies with cherry juice, banana;
• dinner - macaroni and cheese, pork pate with white bread, fruit jelly;
• in 30 min. before going to bed, if the child does not refuse, you can give him a glass of warm milk with honey or cookies.

Is it possible to gain weight with proteins? How to drink protein to gain muscle mass?

Thin people can easily gain weight by eating erratically and eating high-calorie foods. But such a person will not only gain weight from fast carbohydrates and fatty foods, but will develop fat folds. Therefore, experts advise “skinny” people to build muscle. And protein, or protein, is responsible for the growth of muscle tissue.

Today, protein can be obtained not only from food, but also from sports supplements. Supplements are created specifically for athletes whose protein needs increase due to strength training.

There are several types of synthetic protein:

• whey, which is the most digestible, is taken after physical activity
• casein - a slower protein, taken at night
• egg
• soy
• meat

IMPORTANT: In order for proteins to act, strength loads are needed. Without exercise, consuming proteins will give minimal results.

Take protein shakes half an hour after training, as well as before going to bed. If you are a busy person and cannot always find time for a full meal, protein shakes will also come to your aid. They are easy and quick to prepare, and you will always be sure of a sufficient daily amount of protein.

Experts remind that most of the protein must still be obtained from food.

Sample menu for the week

Before starting a course of weight gain, it is recommended to draw up a detailed menu in advance for all 7 days, which will saturate the body with the necessary amount of nutrients, and also accelerate the gain of fat and muscle mass. A weekly diet might look like this.

This is a very high-calorie menu, broken down by all days of the week. If you feel hungry between main meals, you can eat a sandwich, a chocolate or protein bar, a banana, or an apple.

How to gain weight in a week

Many guys dream of gaining weight and creating a beautiful, ripped body in the shortest possible time. That is why, for those who are trying to understand how to gain weight for a skinny guy in seven days, we will describe the basic principles of a successful set of exercises and mass-gaining diets.

The axiom of creating a beautiful body with a sufficient amount of muscle mass is regular, proper balanced nutrition and constant strength training in the gym.

Breakfast should consist of the largest meal, which is enriched with microelements.

You should learn to eat quickly without spending a long time at the table. 20 minutes is enough to saturate the body with nutrients. And long-term eating only contributes to an increase in the amount of fat.

Make up a diet of the right foods, the absorption of which in the body will be beneficial and enrich it with energy, and will not be deposited in problem areas. Eat foods with a low glycemic index and high content of healthy acids.

How long can it take to gain weight by training in the gym every day, and what should you do for this, a highly qualified trainer will tell you.

A mass-gaining diet helps slow down the metabolic process in the body, while preventing excess fat from being deposited due to a well-designed training regimen.

Sports supplements

In addition to enhanced nutrition with large amounts of fatty and high-calorie foods, the following supplements can be used:

• Creatine is a sports nutrition product that contains the substance creatine monohydrate, improves appetite, liver, kidney, and pancreas function, take 1 capsule 2 times a day after meals (course from 10 to 30 days);
• Testosterone booster is a supplement that promotes muscle gain, taken 2 times a day, 1 tbsp. l. powder diluted in 250 ml of warm water (duration 10-15 days);
• Gainer is a complex supplement that contains vitamins, minerals, fats, protein, creatine, taken 1 capsule 2-3 times a day during meals (course from 2 weeks to 1 month).

The main disadvantage of sports supplements is that they can negatively affect the endocrine system, causing an imbalance of female sex hormones. A violation of carbohydrate and protein metabolism is also possible.

What products are needed

To ensure that development is not disrupted, the immune system is strengthened, and the period of hormonal changes passes easily, adolescents should consume the following foods:

• Protein foods include meat, fish (dietary varieties), beans, nuts, eggs, milk, low-fat dairy products. You can supplement this list with seafood. Protein foods accelerate muscle growth, strengthen them, and help burn excess fat;
• healthy fats: vegetable oils, salmon, tuna, trout, nuts. These products help develop, improve the condition of hair and skin;

Carefully! Teenagers should avoid unhealthy fats that negatively affect the cardiovascular system. It is better to give up whole milk, fatty meats, coconut and palm oil, confectionery products with rich cream, snack products, and fried foods.

• sources of complex carbohydrates: cereals, vegetables, whole grain bread, legumes, fruits, berries. They charge the body with energy. Simple carbohydrates (sweet pastries with fillings, sweets) are best avoided;
• milk and products made from it, low-fat cheeses, cabbage, nuts, seeds, rice, lentils, and broccoli saturate the body with calcium. This substance strengthens bone tissue, normalizes blood clotting, and increases stress resistance;
• Thanks to fish, seafood, beef, legumes, buckwheat, white cabbage, potatoes, spinach, the body is saturated with iron. This substance supports the growth of adolescents, replenishes blood loss in girls during menstruation;
• A lot of fiber is found in vegetables and fruits. Coarse fibers cleanse the body of waste and toxins, and thanks to antioxidants, protect cells from damage.

In addition, the child needs clean filtered water. The daily volume depends on weight (30 ml/1 kg).

Mass gain pills

To quickly recover, you can take the following drugs, which are sold in retail pharmacy chains:

• Riboxin — improves energy metabolism, stabilizing the functioning of the heart and liver tissue, take 1 tablet 2-3 times a day for 1-3 months. (indicated for use only in adults);

• Glutamic acid - the drug improves nitrogen metabolism, promotes better absorption of proteins and muscle mass gain, taken 1 g 2-3 times a day for 15 minutes. before meals (course of therapy from 1 to 12 months), not used for children under 3 years of age;
• Methionine is an amino acid that takes part in metabolic processes in the body, improves the absorption of nutrients consumed with food, taken 500 mg 2-3 times a day for 1 month.

Medicines for weight gain should only be prescribed by your doctor after a preliminary examination.

How to gain weight in your legs? Exercises and workouts to increase muscle mass in the body and legs?

No amount of nutrition will help you build leg muscles, since muscle tissue will be formed evenly throughout the body. In order to get better in the legs, you need a special training program aimed specifically at this part of the body.

You can contact a competent fitness instructor who will tell you leg exercises or machines that will help you increase the mass of your thighs and thighs.

Certain sports will also be useful, but in addition they will also diversify your visits to the fitness club. Try ice skating, roller skating, dancing, and skiing.

The ideal exercises for beautiful and strong legs are jumping rope and running. Practice jogging and jumping every day for 20 minutes, and the first results will not keep you waiting.

A great way to “pump up” your legs is to do home workouts. Here are a few rules for self-study to make it effective:

1. Exercise as often as possible. It is ideal to practice daily, but this applies to experienced athletes. It’s worth starting small (1-2 workouts per week), gradually increasing the number of sessions
2. Don't try to do several sets and many repetitions at once. Increase the load evenly
3. Start your workout with a warm-up, during which all leg muscles will warm up. Finish your session with a muscle-restorative stretch - a cool-down.

IMPORTANT: Wear well-cushioned sneakers to avoid damaging your ankle.

Folk remedies

There are the following folk recipes that stimulate carbohydrate, fat and protein metabolism, increase appetite and food consumption:

Nuts with honey

You will need to take 200 g of peanuts and the same amount of walnuts. Then 10 tbsp is added to these ingredients. l. honey. All ingredients are thoroughly mixed. The resulting mass is taken in 3 tbsp. l. 3 times a day after meals, washed down with a glass of warm milk. The course of treatment is not limited by time.

Cottage cheese with sour cream, berries and powdered sugar

A simple recipe that allows you to gain not only fat, but also muscle mass. You need to take 0.5 kg of cottage cheese, add 4 tbsp to it. l. fat sour cream, 100 g strawberries or wild strawberries, 2 tbsp. l. powdered sugar and mix everything thoroughly. The dish is eaten at night 1 hour before going to bed.

Nuts and grains in caramel

You need to take 100 g of almonds, sunflower seeds, sesame seeds, pine nuts and mix them thoroughly. Then they are poured into a frying pan, 200 g of sugar is added to them, which should melt over low heat to a syrup. After this, the caramelized nuts and grains are removed from the stove. High-calorie dessert is taken in 3 tbsp. l. 3 times a day after the main meal.

Exercises to increase body weight in thin girls

To increase body weight, perform strength exercises using dumbbells, barbells or weights. It is necessary to perform 10 squats daily with a barbell weighing from 10 to 30 kg, depending on the girl’s physical strength. It is also recommended to lift dumbbells, pumping the biceps and deltoid muscles of the shoulder girdle.

10 repetitions of 2-3 approaches are enough. Working weight is determined individually. At the same time, it is important to remember that you should not overwork and waste precious calories.

A girl can quickly recover in the shortest possible period of time if she has a genetic predisposition to rapid gain of adipose tissue, leads a sedentary lifestyle, has concomitant diseases, or uses a special diet.

A properly organized diet, the presence of dishes on the menu with high levels of carbohydrates, fats and proteins, contribute to the rapid growth of both fat and muscle tissue. In 7-10 days you can gain from 2 to 5 kg of additional weight.

Article design: Vladimir the Great

Performing basic exercises with light weights

Systematic training with light weights will ensure an active increase in strength and endurance. Early transition to serious training programs with maximum weights can slow down or completely stop a teenager’s growth. An increase in muscle volume as a result of strength training occurs due to the active production of testosterone in the growing body. Its level in adolescents is much higher than in adults.

A properly designed training program and a reasonable working weight will ensure the necessary increase in muscle mass. Before training, it is better to eat low-fat, easily digestible foods. Read this article on how to eat properly after a workout.