Hi, I'm 17-about 110 lbs 5'2 and I have a problem, I don't know how much protein I should really intake, I eat as much as I can (healthy, quality protein) such as eggs, chicken, ham, steak, fish, yogurt, and nuts. Sometimes I feel like I just can't eat enough, and it may be affecting my results in gaining muscle, because I do workout 3x a week all muscle groups each day. I'm not big on snacking, I'm not used to constantly eating or eating more. Also, its kind of expensive to buy all this stuff and enough of it, and I DO NOT want to start on any supplements, I'm very unsure of it. What should I do?

In the yogurt department a serving size is 1 cup, and it important to have 2-3 servings in a day-- the Milk, (1-2% or skim), a serving is 1 cup, cheese (Part skim oor low fat cheese) cheese a serving is 1 1/2 oz. Any kind of fish a serving size varies with the type like 3 oz for trout, 3-4 oz of tuna in water, Eggs really one is best, Nuts and seeds 1/2 oz, cause there high in fat. Drinks lots of water, and eat, fruits and veggies also. If your diet isn't well rounded it may be the reason you always feel hungry. You should eat within45-60 minutes after working out, because this is when the muscles aborb the most nutrients. You meal should consist of at least 10% protein. Try High Protein shakes, just watch out for high sugar and carb contents of smoothie supplement drinks.;)

OK, at my age (17) what are some good protein shakes and supplements, because I'm really considering taking those, most likely the supplements because I probably won't be a fan of the drinks. So what supplements are safe and the best?

If yor going to take multilpile supplements, consult your pharmacist, because some supplements don't work well together, and others work best with other supplements added to your program. I can't give specific advice, because I don't know what kind you wish to take, or the reasons your taking supplements, (i.e. creatine, fiber, fish oil,) there are hundreds of differents kinds and different reason for what you may wish to expect out of them. The advice I have even without this information is basic:

Follow dosage recommendations and pay attention to health warnings.

Not every product works for everybody, you may have to look into differents products to get desired results.

Start slowly-you don't have to take the max dosage at the start, use the "Stepping Up" approach, i.e. 1/2 doage for a couple of weeks, then step up to a full amount in say a month.

Give your body a break, every few months cycle off for 2 weeks to a months, and then start up.;)

Thanks, yeah, I just looked up stuff and it looks like protein, I should just get in food NATURALLY, but creating is the stuff I need, and that's really it (it said that that's the best for muscle mass). Should I see my doctor before starting the creating?

Creatine is a natural component, it is a nitrogenous oraganic acid. It helps supply energy to the muscle cells. It is one of the best studied non prescription supplements today. In addition to allowing the muscles store more energy it helps your body perform extra work. Along with creatine you should include B vitamins in your supplement regimen for added help. Its important to take the exact dosage of the product you buy. Take 1/2hr. Before and 1/2hr. After you exercise, with non acidic juice or water. So basically taking Creatine allows a natural body process to go to the next level. You'll be taking more than you could consume in a normal diet (meat and fish). Overall Creatine is a relatively safe product if your in good health and taken in moderation using high quality products. As always, I would advise you to go see your Doctor and get a good check up before starting any supplement program.;)

There a many theories out there as to how much protein to eat. As several publications in the industry site, between 1.5 and 2.0 grams of protein per body pound. This can be in any form you choose. Shakes are good because they are easy and quick, red meat, fish and lots and lots of chicken mainly skinless, boneless chicken, my favorite are the skinless, boneless breasts. I can bake or broil several at a time and keep them in the fridge and make a sandwich or salad. Your diet should consist of protein, fat and carbs. If you are into building mass then intake more food, eat between 6 and 8 meals a day and make sure you take in the protein with 30-45 minutes after your workout.

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Originally Posted by lovelesspa

Creatine is a natural component, it is a nitrogenous oraganic acid. It helps supply energy to the muscle cells. It is one of the best studied non prescription supplements today. In addition to allowing the muscles store more energy it helps your body perform extra work. Along with creatine you should include B vitamins in your supplement regimen for added help. Its important to take the exact dosage of the product you buy. Take 1/2hr. before and 1/2hr. after you exercise, with non acidic juice or water. So basically taking Creatine allows a natural body process to go to the next level. You'll be taking more than you could consume in a normal diet (meat and fish). Overall Creatine is a relatively safe product if your in good health and taken in moderation using high quality products. As always, I would advise you to go see your Doctor and get a good check up before starting any supplement program.;)

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OK, I asked my doctor and she said no, because it can affect the liver and lead to possible death. I have researched the internet and no where does it say that you can die or that it affects the liver. You need to drink a lot of water (which I do now) to prevent dehydration and cramps, which are the only real side effects. I imagine if you abuse creatine, then it could do damage, but I obviously won't. They even called it a steriod, like its so bad. If that's the case then why haven't we heard of the thousands of athletes and bodybuilders who take it? (keep in mind my doctor said this not just for my particular case, but in general, they're bad)

By the way, when I was a baby, I was malnutritioned, so I need something to catch up, its not easy for me, like other guys to get all that weight, etc, etc. So it would make sense, you know? It's like a marathon, everyone got a head start and I still need to catch up. Even when I was a child, I got recommened vitamins

Generally you should be having 0.8-1 pound of protein per KG of body weight. Of course you can go over that if you so wish. Good articles found below

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