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By Tavis Piattoly, MS, RD, LDN
The Taylor Hooton Foundation Education Program Manager and Sports Dietitian
With summer coming to an end, many young people are gearing up for the new school year. This time can bring a lot of pressure, especially regarding body image and athletic performance.
Unfortunately, some young individuals may take drastic steps to achieve the “ideal body” or secure a spot on a sports team. It is essential to promote healthy methods for achieving these objectives—such as proper nutrition and exercise. Here are some effective and safe strategies for attaining a lean and healthy body without resorting to dangerous appearance and performance-enhancing substances.
1) Strength Training
To build muscle, you need a catalyst. The foundation for getting lean and strong is engaging in a consistent strength training routine. Reduce excessive cardio and concentrate on weightlifting 3-5 days a week.
2) Sufficient Calories and Protein
The two key nutrition principles for muscle building are consuming enough calories and meeting your protein requirements. Missing meals or not eating adequately will hinder your muscle growth, especially when paired with a strength training program. Aim to eat every 3-4 hours, targeting at least 0.8 to 1 gram of protein per pound of body weight (for example, a 200-pound person should consume 160-200 grams of protein daily).
3) Adequate Sleep
To optimize the body’s natural production of anabolic hormones like testosterone and growth hormone, getting enough rest is vital. Strive for 8 hours of sleep each night to enable complete recovery for your body.
The Taylor Hooton Foundation is dedicated to offering more education on these topics and motivating students to reach their goals independently. Our ALL ME® Assembly programs emphasize 1) the risks associated with appearance and performance-enhancing substances, and 2) the significance of nutrition and dietary supplement safety.
To learn more about scheduling one of our educational programs for students, staff, or parents, please visit www.taylorhooton.org or contact us via email at info@taylorhooton.org.
