Protein shakes and free weights for teens?!
80g of frozen berries
2/3 weetabix
200ml of Semi-skimmed milk
1 Banana
I am looking to add some protein into this, I would add it in slowly and stop if I felt there were any negative effects.
I was looking at getting Optimum Nutrition 100% Whey Gold?
I have breakfast before I do anything, I have it around 10 mins after I wake up.
Here is my exercise routine:
Mon-Fri - 2 Mile push bike ride to school and back (4 Miles in total)
Mon-Sat - 1 1/2 Paper Round before school
Mon-Sat - 2 Mile Paper Round straight after school
Monday I go for a 20 minute run at around 9/10 kph.
Tuesday I swim straight after school for 45 mins/come home paper round then workout.
Wednesday I would like to swim from 20:30-22:00 but that is a 4 mile ride to get there and back. If the weather sucks I work out instead.
Thursday I lift weights
Friday I do 2 hours of field hockey and ride my bike 4 miles to get there and back.
Saturday I'm usually on my feet walking all day but I life weights when I get home/rest day
Sunday I swim, but thats a 4 mile ride there and back, if the weather sucks I just workout instead.
By workout I mean
chin ups back 20
bench 40
bent lat raise 33
pressups 30
shoulder press 34
Bi curls 30
lat raise 33
flyers 40
crunches 40
(Numbers on the right are reps, this is a killer, only rest if you can't complete a rep, rest for 5 seconds and do as many as you can. Don't accept anything else but a victory.)
The reason it is upper body is because I spend so long riding bikes and running. Keeps the balance.
And finally, what do you think of this whole situation? My dad's friends have used proteins and they came out flabby rather then muscly.
Should I go for it or what?
THANK YOU :)
Answers:
Best Answer - Chosen by Voters
You are doing more endurance training than strength training, which would explain why you don't bulk up. endurance athletes are always lean as muscle is so much heavier to carry. I would swap your monday run with Thursday weights, that way you can do weights on wednesday without risking injury by doing weights two days in a row. and rest on sunday. You need a rest day when training as much as you are. And when do you propose to study?
As for protein, whey protein is fine if you are ok with milk, soy protein if not. To bulk up you should have a protein shake just after you do your weights, but a bit extra with breakfast won't hurt. Plus if you want bulk you should do heavy lifts like squats and deadlifts which stimulate the release of testosterone and this makes you bulk up. The running etc is a very different form of exercise to strength training and won't give you the balance you seem to want it to.
If you really want to do so much cross training, I'd recommend alternating weeks between running and swimming. Obviously your cycling is about transport so it is probably not very convenient to swap one of these sessions.
For more info check out http://www.veganfitness.net/
Maybe someone in Food & Drink has the proper answer for you, but I think you should redirect this question to Health. I think you would get a more knowledgeable answer.