Ok Nostriches, serious question now!
I need advice from my amazing knowledgeable friends on Nostr re protein shakes for my teenage son.
He is working out each day as well as runs each afternoon, he is super fussy with food and not replenishing enough intake therefore losing weight.
Please advise on what you consider would be the best protein shake for him to give him enough energy and nutrition.
Please renote if you can for more visibility.
Thanking you kindly 💜🫂
#asknostr
Steak?
Nope, he won’t eat it at all 😩
He will have mince, chicken and lamb.
I understand we like what we like. Maybe Refried beans?
Ronnie Coleman Signature Series King Mass XL Mass Gainer Protein Powder, Muscle Gainer, 60g Protein, 180g Carbohydrates, 1,000+ Calories, Creatine and Glutamine, Cookies N' Cream, 10 Pound https://a.co/d/beYXzYK 🙌🎯 I am loving it
30 grams of protein, tastes good and it’s not super expensive
I like this one. A lot of protein supplements and weight gainers are lactose bombs. This one in chocalate is easy on the gut so theres room for other calorie intake to supplement or transition to a workout. No problem drinking multiple a day for me. Optimum nutrition is one of the most awarded and well known brands in nutrition. Gimic free. Hope this helps. Its awesome your son is getting after it! https://www.optimumnutrition.com/en-gb/Products/Protein-Powders/Gold-Standard-100%25-Plant-Based-Protein/p/C100027
Thank you, yes he wants to be fit but sadly lacking in nutrition.
In my experiance unflavored protein powder is a lifesaver.
You can put half to a quarter cup in literally anything.
Id pop it in my muffin or pancake mix, oatmeal, Alfredo literally anything and you get an extra 10-25 grams of protein per serving.
The best brand I've used is called Isopure unflavored gelatin (no weird after tastes blends smooth)
Whey protein. It’s in most of the protein shakes and powders.
Tagging nostr:npub1meatjvk2zunckg2y5e3gcdf35p3glnrmtqr5zywkuku5nm9sudmstwnglh , seems like something he might know 😆
I'd blend whey protein concentrate with ice cream. Id make sure whey whey protein concentrate does not have sunflower lecithin and the ice cream is real ice cream.
Personally I like to blend in raw milk and organic frozen berries. But if you need something more palatable and more calorie dense ice cream is the way to go.
I'm going to be switching to one of these two
- https://www.amazon.com/gp/product/B06XX65GS1
- https://www.amazon.com/gp/product/B072KL928F
For other food, stick to eggs, burgers, steaks, fish and chicken. Pocket steak is a thing.
On the running thing, I haven't been running as of late, but that burns a ton of calories in the near term, and drops water weight from sweat. If he hasn't yet done so I'd suggest hill runs and fartleks over steady state flat runs.
Thanks Vic, yeah he won’t eat steak at all but will eat very little of the others!
Maybe try getting him to add protein to every meal. Just adding 3-4oz. of meat to every meal can really help. I found adding bacon and avocado to almost everything helped a little too well when I had trouble keeping weight on when I was younger.
I was on protein shakes and was going through the same thing so I started Creatine and it's helped alot
Thank you 🙏
Strawberry 🍓 Milkshakes 💪
He doesn’t mind a chocolate milkshake every so often, but not all the time…sadly!
Highly recommend Clean Gainer from RivalUS Nutrition. Clean ingredient high calorie mass gainer with multiple types of protein. Tastes like soft serve ice cream 🤠
Oh he just may like that, thank you 🙏
I struggled with this. It was hard for me to gain any real mass as a teen.
I’d generally recommend teens avoid supplementing with protein shakes. I appreciate the challenge of a highly active teen that isn’t ready/capable on focussing on nutrition. Sometimes supplementing protein is perfectly safe and acceptable for “super fussy” eaters. Like anything else, there are trade offs.
Before supplementing, I’d definitely book a consultation with a nutritionist. Get him to define clearly his goals, and build out a plan. Supplements might be part of it but there it is no silver bullet.
I know that didn’t really answer your question, but I hope it helps anyway! I’d love to hear how things progress regardless of the path you take! 💪🏼
I completely understand and it does make sense.
I will talk to him about what his achievements are and yeah might be a good idea to see a proper nutritionist. He is incredibly fussy not to mention not eating 3 proper meals each day…Oh the joys of having a teen 😩
Thank you buddy, will keep you updated and appreciate your help 💜
I’ll also add I wish I had learned to eat more intuitively when I was younger. Focus on eating healthy and maybe track my calories occasionally to make sure I’m getting enough but just allow my weight to fall where it will. The game of trying to gain weight when you’re younger can create some really unhealthy habits in the long run.
Agree with you, however at this stage he isn’t even having 3 proper meals each day or having a little of each of the food groups.
We eat very healthy, junk food entails maybe once every 6 month or so.
Even our once a week take out is grilled fish and salad and no sweets or junk food in our home as we are just not into it.
We're all a sample size of one.
Unless you’re worried an eating disorder is at play, I think it’s best to keep offering foods and modeling good eating habits. Take him for a check up. If all his bloodwork is good. Don’t worry. If the doctor is concerned about his low weight and his activity level probably best to let the GP have that chat with him directly. He might hear it more from someone else.
🙏Effectivement Mallory vous m'avez manquée .. Marie le mieux est de lui faire faire un bilan sanguin afin de vérifier s'il a des carences...sinon laissez le vivre selon ses l'instinct. Notre organisme nous alerte de ses besoins et nous sommes tous différents sur cet aspect.
💜🙏😍. Bonjour à vous deux
Low in iron which is needed for him.
Idem pour moi de naissance pendant des années lié une mauvaise absortion du fer (métabolisme et changement de mode alimentaire).. Un suivi par des bilans réguliers rajoute avec une alimentation riche en viandes grillées et des noix secs ont dû régler. Les médecins sont très aidants pour le conseiller avec des bilans 2 fois/an. Depuis plus de 10 ans plus de problème à ce niveau idem pour ma carence vitamine D de naissance. Mon médecin ne suit qu'avec des bilans sanguins 🍀 À lui d'écouter son organisme et sa relation avec son médecin. 💜💜
J'espère que vous avez un bain de soleil tous les jours (meilleure source de vitamine D).
I do a strawberry, banana, blueberry, chocolate, oatmeal, chia, creatine and two eggs milkshake before working out & a glass of milk + chocolate mass gainer after … then I eat normally.
I find milkshakes are an easy way to pack a lot of punch into one meal …
This is a good idea, thanks.
No prob … I’m guessing there will be a lot of much more knowledgeable Nostriches with great suggestions …
If he’s going for mass, I’d limit my cardio to 25 min 2/3 times a week. It usually works against gains if you go beyond that (or you have to eat more) … but it’s good to keep it in the mix …
I know this from my son. Very active in sports, always a complicated eater but very body-conscious. I don't know how old your son is, but if he exercises every day, he's probably not that young. So from a certain age, we discussed what his body and also his head need to remain so efficient. We tried out different "tricks" together to add healthy calories to the day. And he had a thorough check-up at the doctor. He learned a lot about himself and his body, but also about nutrition. After all, nutrition is more than just calories and protein. As far as additional protein is concerned, he usually starts the day with muesli (often so liquid that he mixes it and drinks it). He adds unsweetened vegetable protein powder to it (he doesn't like sweet foods). He is always trying out new ones. He even really enjoys it. And since he has been actively involved in his diet himself, he eats more and better
Thank you so much, he is almost 15 years old 💜
Buncha steak. Fresh bloody burgers. Lots of raw milk. Lots of yogurt. Raw garlic kickstarts appetites like a mofo
IMO he should be eating whole meals every day before considering protein supplements. got to get the basics down first.
also have to remember that a lot of supplements are highly marketed nowadays and may not be all that they're talked up to be 🙃
curious, how old is he and what won't he eat?
He’s almost 15 years old and he won’t eat 3 proper meals each day.
Hates steak and refuses to eat it, will only eat a little beef mince, chicken, fish and lamb with a little salad. He hardly has breakfast and very small lunch and then just dinner!
oh boy
is he big on the processed foods?
No we eat very healthy
weird
You would’ve been horrified by my teenage diet. It’s easy as an adult to assess what a good diet looks like, but lots of kids and teens have huge mental blocks which need to be broken down first.
Also, I respect the Jack Johnson. Phenomenal artist.
thank you 😂
i'm actually a teen myself so i see lots of people that have absolutely no appetite when it comes to eating home cooked meals (eating disorder) and then will devour an entire box (at least 3/4) of cereal that clocks in at 160 calories a serving. so they end up wasting at least 1,000 calories on junk that makes them hungry again in 2 hours and wonder why they can't keep the weight off.
was wondering if this was a similar case but it seems that it isn't and either there isn't any appetite or marie's kid is willing to starve 😭
bulk prepmeals in food containers he can easily warm up
for bulk, per container:
250gr white basmati rice (sticky, not wet, not dry)
175gr meat or fish, cook w fat or grill
100gr veggies (broccoli, paprika, carrots whatever)
variate w different herbs and spices for meat and veggies unless he's ok w eating the same everytime ofc
450/500gr food total per container
he needs 2/3 containers per day at min to start fr, esp if he is already losing weight now
these prepmeals i used to prepare for bulkers.. these guys ate like 4 containers per day next to shakes and other stuff
he needs to want to eat it himself tho, maybe try let him understand.. and try let him help prepping in the kitchen so he can continue the preps himself.. try diff things, put on music, make it fun, do silly contests
he needs to eat before adding shakes
properly measured fruit/veg mealsmoothies w extra protein powder might also be a great idea.. alone or in addition.. if he's more a liquid type.
gift him a foodscale, blender and a juicer if u can, w recipe book for smoothies perchance. maybe that'll make it fun for him somehow.
das my brainstorm
show him the maths
nostr:npub1v0hxq27mg9e9rcvqegscneklzzgzefjwzmumzmf63wurl5x26pmsytzcpa please weigh in here
Yes please 🙏
Most protein powders covert to glucose at a net energy loss. You can literally starve on them, and with a teenage metabolism, starve quickly. Cook anything he likes in coconut oil. Soak seasoned oil up in bread and have him eat that. Fat is pure energy, he needs it right now. Does he like avocados? What foods does he like?
No to avocados and very fussy with foods.
No to steak and yes to egg fried, a toasted wrap maybe on a weekend, dinner consists of a little bit of lamb or chicken or fish with salad as the only veg he will eat is potato!
Alot of teens have very bland eating habits. It does expand as they get older. However it would help perhaps to have a nutritionist give him advice as he wants to train alot
Potatoes can be stuffed with calories and double baked, bacon, sour cream, minced chives, butter. It may help to let him know that building a powerful body takes plentiful fuel. Dragsters don’t get good fuel mileage. When my son wanted to muscle up as a teen age boy he grabbed some weights to work with and I gave him the wood pile and a splitting maul. When I played college sports I literally ate 6000 calories a day, you have to feed the beast. Fat is the best energy density per volume a person can eat. I wouldn’t worry about nutrition as much as energy. A daily multivitamin can close the nutrition gap temporarily. Do you think the dietary choices are driven by body image concerns? If so a talk about the unreasonable expectations media and peers have and the disproportionate influence they have on the adolescent psyche might be appropriate. Social media is a new threat to well being you and I didn’t have, remember how difficult it was even with just peers being critical? Imagine having the whole world criticizing you from the screen in the palm of your hand. I hope these thoughts help you and your son. 💜
Milk (raw if available), raw eggs, some fruit of choice (I prefer banana) mixed in a blender.
honestly, the best one is gonna be the one he actually drinks.
As a kid, he just needs calories. Protein drink is not sufficient though. He needs to understand that working out means eating more food, if he refuses to eat more food, he shouldn’t be allowed to workout.
Whatever he is willing to eat, double every portion. The more he wants to work out the more food he has to eat. Protein shakes are not sufficient to build all of his body, he needs all the complex nutrients for all parts of his body.
Also, recovery days and rest is just as important as working out, if he’s working out and running every day, he’s not giving his body any time to heal and grow.
He will wind up hurting himself somehow, and that injury will persist for a lifetime.
Again agree, I’ve told him he cannot simply work out or run every single day!
He won’t or doesn’t want to listen to me…what the heck do I know I’m just a mom 😩
lol, maybe it’s time to take away his phone or something if he won’t listen to his mother and respect her knowledge.
That’s exactly what I’m now thinking!
My wife didn’t want to listen to me when it came to some of this, so she got a personal trainer, the third party expert knowledge was helpful for her to appreciate things. Maybe signing him up with a personal trainer to guide him would be better than him just thinking he knows it all or what he learns from friends/internet.
Yeah someone else more experienced needs to tell him, since apparently mom doesn’t know what she’s talking about 🤦♀️
rather him do things with an expert to guide him than just working himself too hard and starving himself and wind up getting hurt… positive feedback vs negative works better for my dog lol
That’s what I’m thinking, no eating enough no working out!
I have advised him he needs to replenish his body especially after a workout and a run, he claims he’s not hungry…ffs 🤦♀️
He may have anorexic tendencies and not seeing himself in the mirror accurately.
And eating isn’t because he’s hungry, it’s because he needs fuel to workout, so it doesn’t matter if he’s hungry, he shouldn’t workout if he doesn’t eat the appropriate amount of calories.
Not sure what’s going on, maybe a ‘female’ he wants to impress or social media pressures but I will be getting to the bottom of it!
I do this protein/caloric shake:
~500 kcal ~20g protein
- half glass milk
- 1 banana
- 1 spoon peanut butter
- 1 spoon olive oil
- 1 plain fresh cheese or greek yogurt
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Please keep an eye on him nostr:npub1el3mgvtdjpfntdkwq446pmprpdv85v6rs85zh7dq9gvy7tgx37xs2kl27r my daughter is an athlete and in her teens she suffered from orthorexia, an obsession with healthy food and training.
Protein shakes are the ok but mostly sugar.
my advice is to steer away from the shakes and learn how to prepare the meals the body needs. Whole, non prossessed foods is the way to go. a shake is for when you risk skipping a meal and should not be part of your daily diet unless absolutely nessecary
full cream milk
a scoop of good whey protein
dollop of full fat natural yoghurt
handful of frozen blueberries
blend and drink
cold and welcome in the summer!
other potential additions:
- cocao nibs
- cocoa powder
- banana for more carbs
- frozen cherries instead blueberries
- rolled oats *after* blending but they need time to soften and absorb; slow release carbs vs fast (banana)
I mean, I have been requested to add to this but i am not a nutritionist. *BUT* I am an ectomorph and have difficulty gaining weight as well. It basically comes down to calories-in, calories-out. It sounds like he’s got a high metabolism given his age (assuming he’s young given you look young). There are lots of high sugar option out there but the big thing is you want good calories. Get him to start eating fruit throughout the day. That will kickstart his appetite. Usually within an hour of eating something nutritious but also high in better sugars his stomach will begin asking for more. Carbs like rice, potatoes and sweet potatoes can be done up in very tasty ways.
These are what have worked for me but, again, i am not a nutritionist. Try it but it's definitely more than just protein shakes. He needs to eat more volume.
Thank you so much for your help and insight 💜🫂
