Today’s Ask Lee question comes from Michael Peterson from Atlanta, Georgia:
QUESTION: “Lee, Both my teenage son and daughter are getting into bodybuilding. What are the best and safest supplements for teens?”
Watch The Video To See Lee’s Answer
ANSWER: Well Mike, as a father of three boys, I have been through the teenage years, and recognize your concerns about choosing safe supplements for your teenagers as they start weight training.
My advice is to keep it as natural as possible, because safety comes first. Unfortunately there are many supplements on the market which are shady at best. Stick with the tried and true supplements which include a high quality protein supplement and a multivitamin.
And remember that no supplement is going to take the place of good nutrition. Make sure that your youngster is eating a well-balanced diet that includes plenty of protein from lean meats such as chicken, fish, and lean cuts of beef, and plenty of complex carbohydrates, including sweet potatoes, oatmeal, potatoes, and rice and bean for example. For more information on a well-balanced athlete’s diet, be sure to see my nutrition videos on the Labrada YouTube channel, and my articles on Labrada.com
Once your youngster is eating a well-balanced diet, you can add a protein supplement taken in the form of a shake 1 to 2 times per day, along with a multivitamin taken with breakfast. We’ve had really good results with using Labrada’s lean pro eight protein powder, as it contains high quality whey protein and has the earned the highest rating for its taste. If a teenager is going to use a protein supplement, it better taste good otherwise they’re not going to use it.
Two protein shakes per day can add up to 80 g of protein to the diet. Because most teenagers don’t eat enough whole food proteins in their normal daily routine, the protein shakes can be very valuable for helping them to recover from weight training exercise, and providing plenty of building blocks for their young muscles. The multivitamin will give them nutritional insurance that they’re getting the vitamins and minerals they need for growth.
Finally, once your teenage athlete has been weight training and consistently consuming their protein shakes, you can add some creatine monohydrate to their daily diet, and this will assist with recovery and strength.
Creatine is naturally produced in the body every day. A Creatine monohydrate supplement is safe as long as there are no pre-existing kidney problems, and the athlete stays well hydrated. It’s important to drink lots of water when you are weight training anyway. Creatine has a history of being safe and effective, and I have given it to my own teenage boys since they were 15 years old. 2 to 3 g per day is plenty, taken with a meal.
So there you have it a safe and effective supplementation program for teenagers. I hope that you found this video helpful.
I’m Lee Labrada, your lean body coach.
Yours for a Lean Body,
Your Lean Body Coach™
About the Author: One of the world’s most well-known and celebrated bodybuilding legends, Lee Labrada holds 22 professional bodybuilding titles, including the IFBB Mr. Universe. He is one of few pro bodybuilders in history to consistently place in the top four at the Mr. Olympia competition (the “Super Bowl” of bodybuilding) for seven consecutive years—a feat he shares with Arnold Schwarzenegger.
He has appeared on the covers of more than 100 bodybuilding and fitness magazines and has been featured on CNBC, FOX, NBC, ABC, CBS, CNN and ESPN as a fitness and nutrition expert.
Lee was also inducted into the Bodybuilding Hall of Fame, is an Internationally known best selling fitness authos and holds a Bachelors of Science Degree in Civil Engineering. For more about Lee please visit his page here: Lee Labrada’s page.