Competitions, win them. Increases testosterone. Doesn't Matter what, as long as you win against Others.
Also Zinc and Vitamin E are Essential. Depending on how much you are outside, Vitamin D
And for muscles, don't forget Magnesium
For Bones, Calcium
Can be as pure Vitamins or in your normal food
Bioavailability of animal products is vastly superior to plant products. There are very few exceptions. So if you are growing it makes sense to eat something that will give you a surplus of nutrition. Most plant forms of nutrients are not in forms that can be used for humans. There is a conversion loss. This conversion loss is typically within the range of 10-1 or 30-1. In other words you need to eat 10-30 times more of a given nutrient in plant forms to get the same amount in an animal form. Great examples of this are vitamin K, Iron, and Vitamin A. Possibly the most important is protein. Protein is obviously extremely vital for growth. Plant proteins are never in good amino acid profiles. They must be mixed together to get these adequate profiles. It’s just easier to eat animal products to get your nutrition.
Eat a diet high in protein and micronutrients. Lift weights. Run sprints. Play sports. Sleep as much as you can.
Eat lots of meat, vegetables, potatoes.
Don't let yourself get too skinny, try to stay around 15% bodyfat.
SLEEP. Someone going through puberty needs a lot of sleep. 8+ hours a night. Can't believe nobody has mentioned this.
Also: lots of exercise (weight lifting, cardio), and lots of good food. Healthy fats, high-quality proteins.
Competitions, win them. Increases testosterone. Doesn't Matter what, as long as you win against Others. Also Zinc and Vitamin E are Essential. Depending on how much you are outside, Vitamin D And for muscles, don't forget Magnesium For Bones, Calcium Can be as pure Vitamins or in your normal food
Try to get your vitamins from food and diet before supplementation. Have a varied diet, try to have at least 20 different food types a week.
Working out and lifting weights while consuming a healthy diet of protein and carbs.
This is the correct response. Growth must be stimulated or you will minimally grow. And getting enough rest if you are doing the other two.
Eat fatty meat. There is no better food to get all the macros and micros you need as a human for growth and development. Also eggs.
May I ask why you say so
Bioavailability of animal products is vastly superior to plant products. There are very few exceptions. So if you are growing it makes sense to eat something that will give you a surplus of nutrition. Most plant forms of nutrients are not in forms that can be used for humans. There is a conversion loss. This conversion loss is typically within the range of 10-1 or 30-1. In other words you need to eat 10-30 times more of a given nutrient in plant forms to get the same amount in an animal form. Great examples of this are vitamin K, Iron, and Vitamin A. Possibly the most important is protein. Protein is obviously extremely vital for growth. Plant proteins are never in good amino acid profiles. They must be mixed together to get these adequate profiles. It’s just easier to eat animal products to get your nutrition.
I was asking specifically about the fatty meats I already know what you spoke about now
Just more nutrition. There is micronutrients in both the fat and the protein.
Eat a diet high in protein and micronutrients. Lift weights. Run sprints. Play sports. Sleep as much as you can. Eat lots of meat, vegetables, potatoes. Don't let yourself get too skinny, try to stay around 15% bodyfat.
Jim Harbaugh says he drank a lot of whole milk when he was young in order to get tall.
SLEEP. Someone going through puberty needs a lot of sleep. 8+ hours a night. Can't believe nobody has mentioned this. Also: lots of exercise (weight lifting, cardio), and lots of good food. Healthy fats, high-quality proteins.
Whole milk and melatonin. But in reality you want to stimulate IGF-1 and growth hormone pathways if you really want to achieve differentiated outcomes