Step by step guide to eating to build muscle. ***Just a hint*** it is not just about eating protein! Listen in and learn how to add that muscle and reach your full athletic potential. www.nutritionforteens.com

Umo Callins, MS, RD, CSSD, LD, CPT

Sports Performance and Wellness Dietitian, Fitness Coach

Well Rooted Health and Nutrition, PLLC

wellrootedhn.com

01:22 Meet Uma Callins: Sports Dietitian

04:11 Foundations of Muscle Building Nutrition

07:22 Understanding Macronutrients and Their Role

10:16 When to Consider Protein Supplements

13:37 Safety in Supplementation

16:31 The Importance of Meal Timing

19:27 Final Thoughts and Advice for Teen Athletes

Takeaways:

• Start with foundational nutrition before worrying about specifics.
• Counting macros can be a tool, but not always necessary.
• Meal timing is crucial for muscle recovery and growth.
• Protein should be present in every fueling opportunity.
• Teen athletes should focus on eating enough calories.
• Supplements are not always needed for youth athletes.
• Be cautious with supplements and choose third-party tested options.
• Snacks can be simple and nutritious, like yogurt or string cheese.
• Athletes should be open to trying new foods to meet their needs.
• Working with a dietitian can help tailor nutrition to individual goals.