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  • Writer's pictureStefanie Rock

What you need to know about "bulking Up" in the off-season...



It's the time of year when confused parents and athletes flood my inbox wanting help so their athlete/they can gain (or even worse, lose) 15 lbs. before next season.


"My son's coach said he needs to bulk up."

"I want them to get stronger."

"They want N. to 'slim down' before tryouts."

"Is this the best protein supplement to use?"


Of course it's simple! Why not? There are a ton of ads promoting FAST muscle gain, weight loss, and ALL THE ANSWERS!


But we're talking about reality... more importantly- we're talking about growing athletes.


And, the powders, shakes, BCAA's, Creatine, and Collagen supplements that are so easy to get their hands on may actually be detrimental to their goals.


Off-season is a great time to make changes in speed, strength, and endurance- but how to achieve those goals is different than what many parents, athletes, and coaches expect...


especially when we're talking about youth and teen athletes!!


Weight Gain/Weight Loss... MOST IMPORTANTLY- BMI, numbers on a scale, and/or comparing an athlete's size to a teammate is inaccurate, inefficient, and can be a quick road to disordered eating.

  • Even same-aged youth and teen athletes are at various stages of puberty and many (male and female) grow out before up.

  • Excess weight in the belly area (especially for pubescent girls) is NORMAL.

  • Even when they've reached max height, athletes' bodies are still undergoing significant changes until their early 20's.

Year-round sports and repetitive movements increase the risk of injury... especially for adolescent and teen athletes because joints aren't yet stable and bones are still alcifyingc..the

  • Not to mention, supplements are rarely tested on adolescents or teens.

Heavy lifting - focusing specifically on increasing weights- or body region- without regard to sport specificity may reduce the sport's necessary range of motion and speed.

  • Year-round sports and repetitive movements increase the risk of injury... especially for adolescent and teen athletes because joints aren't yet stable and bones are still calcifying.

Protein Supplements- adding protein beyond individual athletes' needs without understanding the increased need for carbohydrates can slow muscle recovery, increase the risk of injury, and reduce muscle strength gains.

  • Not to mention, supplements are rarely tested on adolescents or teens (in case you missed it the first time!)

  • Third-party verification labels can offer some safety and peace of mind, but they aren't without risk.

  • Since there is little to no research on supplement safety for adolescents and teens, we don't know how they'll affect their future health.

If you want to use the off-season to enhance endurance, energy, and strength, athletes need SMART goals to build their foundation and create the best environment for their growing bodies.


Fueling your game is more than what and when you eat.


Changing sports or activity levels alters required nutrients, let's make sure athletes are meeting their nutritional needs.


Need help fueling multiple schedules? Want to take the stress out of what and when to eat?


Click here with questions or to schedule a call to see if Rock Performance is right for you.


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