My 14 year old son started lifting weights with me, which is awesome, but he is rail thin. He drinks breakfast/protein shakes for extra protein. Is it safe for him to take creatine and/or other "mass" supplements? Just trying to help him along but understand he may just have to fill out naturally as he gets older. He is about 40 lbs lighter than I was at his age.
14 year old son trying to gain muscle mass
5,798 Views |
46 Replies |
Last: 2 yr ago by Capitol Ag
I don't think anyone on here can comment with authority on the safety of it for a child. I certainly think Creatine and protein supplementing is generally safe for adults.
I also can't comment on health aspects of this, but the "GOMAD diet" might help him with his goals.
I also can't comment on health aspects of this, but the "GOMAD diet" might help him with his goals.
bam02 said:
I don't think anyone on here can comment with authority on the safety of it for a child. I certainly think Creatine and protein supplementing is generally safe for adults.
I also can't comment on health aspects of this, but the "GOMAD diet" might help him with his goals.
Highly disadvise the GOMAD, have seen people get kidney stones from it. Also ended up just getting more fat than muscle.
Thanks. Definitely not going to advocate for anything harmful. In his words he is tired of being a toothpick, and I am not sure how to help. 
I say no supplements, heck i say no to adult on certain supplements...
He's 14, still going through puberty and whatnot...any gains will most likely be neurological, not necessarily muscle gains...
He's 14, still going through puberty and whatnot...any gains will most likely be neurological, not necessarily muscle gains...
The only supplement I would potentially recommend is protein shakes and even that isn't necessary with a proper diet. No one can comment on the safety of creatine supplementation in children because there are no real high quality studies available on the subject. It is most certainly safe in adults, and I suspect it is safe for children, but I don't know that definitively.
Nevertheless, while creatine can improve musculature (as is the only supplement shown to have any sort of benefit), the gains are pretty mild. He should really just be focusing on increasing calories (if he is rail thin), focusing on getting adequate daily protein, and focusing on progressive overload in the weight room.
He doesn't need BCAA or L-Arginine, as they don't work. He doesn't need the hottest new pre-workout, as really the only thing useful in them is the caffeine.
Have him aim for at least 1g/kg of protein daily. Make sure he is eating enough calories each day (which is highly variable for each person, even moreso in children). And he needs consistency and steady progression in the weight room.
Nevertheless, while creatine can improve musculature (as is the only supplement shown to have any sort of benefit), the gains are pretty mild. He should really just be focusing on increasing calories (if he is rail thin), focusing on getting adequate daily protein, and focusing on progressive overload in the weight room.
He doesn't need BCAA or L-Arginine, as they don't work. He doesn't need the hottest new pre-workout, as really the only thing useful in them is the caffeine.
Have him aim for at least 1g/kg of protein daily. Make sure he is eating enough calories each day (which is highly variable for each person, even moreso in children). And he needs consistency and steady progression in the weight room.
Trying to put weight on some teenagers is like shoveling coal into a massive furnace, there is no end to it.
I've seen kids from 12-14ish consume massive amounts of food and never put on any weight. Males and females.
I would just be careful how much weight he's pushing. Some school athletic programs won't let kids lift until they are 15. Just an FYI. Totally none of my business between you and your son but I wouldn't want to see him injured.
One other thing, and I hate to be the guy that keeps preaching this sermon....but......the one major life hack for
smaller framed guys is Jiu Jitsu. Especially rail thin guys as he describes himself. One of the hacks is that he will start to develop strength that he can/will actually use. Not just dead lifts and bench press strength or muscle mass, but more like farmer/caveman strength from actually moving, pushing/pulling etc.
Now, strength training does lend to that, I lift as well, so do a lot of guys that I roll with. But the 140lb guy is just as dangerous as the 220lb guy. I promise you.
I've seen kids from 12-14ish consume massive amounts of food and never put on any weight. Males and females.
I would just be careful how much weight he's pushing. Some school athletic programs won't let kids lift until they are 15. Just an FYI. Totally none of my business between you and your son but I wouldn't want to see him injured.
One other thing, and I hate to be the guy that keeps preaching this sermon....but......the one major life hack for
smaller framed guys is Jiu Jitsu. Especially rail thin guys as he describes himself. One of the hacks is that he will start to develop strength that he can/will actually use. Not just dead lifts and bench press strength or muscle mass, but more like farmer/caveman strength from actually moving, pushing/pulling etc.
Now, strength training does lend to that, I lift as well, so do a lot of guys that I roll with. But the 140lb guy is just as dangerous as the 220lb guy. I promise you.
I personally don't think there is anything wrong with teenagers using creatine. I used it when I was in high school when it first started coming out in the 90's, with no ill affects. Other than that, he just needs to eat, eat, and eat. And nothing wrong with supplementing with protein shakes in between meals to get extra protein and calories.
By the way, what kind of program is he doing? At that age and through the next few years, it's probably the best time to introduce compound barbell movements and you can gain a lot of strength quickly (as long as you're eating enough). I know people caution about injuries, but as long as you are using proper form, I think he will be fine. My son is 13 and is going to start going to the gym with me soon (he's been after me for awhile), and I told him he had to read Starting Strength first to get an idea on what he's doing. He's just mostly done body weight stuff regularly so far.
I first started lifting weights regularly when I was 13. I was probably around 150 - 160 at 6'01". By the time I was 16, I was around 200 lbs and squatting and deadlifting in the 500's. It's all about learning and using good technique. Yes, every kid is different and develops at a different rate. Just go slow initially and learn good technique.
The other thing I would say is make a concerted effort to focus on flexibility / mobility. I did not and still pay the price. I was never the most limber kid to begin with, and lifting heavy weights for years with little to no focus on stretching caused me issues as I got older. I took up yoga almost 10 years ago as a result, I just wish I had done that much, much earlier, Just something to think about.
I first started lifting weights regularly when I was 13. I was probably around 150 - 160 at 6'01". By the time I was 16, I was around 200 lbs and squatting and deadlifting in the 500's. It's all about learning and using good technique. Yes, every kid is different and develops at a different rate. Just go slow initially and learn good technique.
The other thing I would say is make a concerted effort to focus on flexibility / mobility. I did not and still pay the price. I was never the most limber kid to begin with, and lifting heavy weights for years with little to no focus on stretching caused me issues as I got older. I took up yoga almost 10 years ago as a result, I just wish I had done that much, much earlier, Just something to think about.
So...what her name?
94chem,
That, sir, was the greatest post in the history of TexAgs. I salute you. -- Dough
That, sir, was the greatest post in the history of TexAgs. I salute you. -- Dough
JBLHAG03 said:
My 14 year old son started lifting weights with me, which is awesome, but he is rail thin. He drinks breakfast/protein shakes for extra protein. Is it safe for him to take creatine and/or other "mass" supplements? Just trying to help him along but understand he may just have to fill out naturally as he gets older. He is about 40 lbs lighter than I was at his age.
Lots of steak, mashed potatoes, green beans, spinach, gallons of milk, and maybe a summer in a hay field
13 yrs old and already 6 ft/150 lbs means you were a abnormally kid with a big frame just itching to put on weight. Completely different scenario than this kid from the sounds of it.
That said, I agree that its safe at 13 to start lifting as long as its done properly under adult guidance. Obviously have him eat, eat, and eat more. Drink those protein supplements in between. Get him to understand that his appetite will adjust and his body will just naturally start craving all of those calories. Train for hypertrophy with progressive overload. And just let puberty do the rest as it kicks in.
Don't worry about creatine this early. Just focus on teaching him proper techniques, how to stimulate growth, the different muscle groups and different ways to work them, and learning how to listen to his body and recognize its limits. Everybody is different and now's the time for him to learn what works for him and not someone else.
That said, I agree that its safe at 13 to start lifting as long as its done properly under adult guidance. Obviously have him eat, eat, and eat more. Drink those protein supplements in between. Get him to understand that his appetite will adjust and his body will just naturally start craving all of those calories. Train for hypertrophy with progressive overload. And just let puberty do the rest as it kicks in.
Don't worry about creatine this early. Just focus on teaching him proper techniques, how to stimulate growth, the different muscle groups and different ways to work them, and learning how to listen to his body and recognize its limits. Everybody is different and now's the time for him to learn what works for him and not someone else.
There is that.......94chem said:
So...what her name?
In teens the benefit of creatine is dubious at best and the risk is significant for kidney stones as they don't drink enough water in general and consume too much caffeine which is a diuretic. I would push calories and protein as mentioned. Lots of nuts, beef jerky, peanut butter, meat meat meat.
Protein shakes/bars are fine as well.
Lifting is great but as mentioned you don't want him maxing all the time. Needs safe and controlled movements. Whole body workouts like hay bailing, martial arts, zumba, Supernatural VR are all great for overall strength, mass, agility, and balance.
Protein shakes/bars are fine as well.
Lifting is great but as mentioned you don't want him maxing all the time. Needs safe and controlled movements. Whole body workouts like hay bailing, martial arts, zumba, Supernatural VR are all great for overall strength, mass, agility, and balance.
I won't deny that. I grew early. That was me going into the 8th grade. I topped out around 6'01". My son is in 7th grade and will be 14 next September. He's over 5'10" now. Not sure how much he weighs these days, he's not a super skinny kid, but not over weight either. Genetics I guess. It is kind of funny to me, I don't realize how big he is for his age until I see him around other kids.FL_Ag1998 said:
13 yrs old and already 6 ft/150 lbs means you were a abnormally kid with a big frame just itching to put on weight. Completely different scenario than this kid from the sounds of it.
But yes, like I said before, I certainly realize kids develop differently.
I was always skinny and the only way I could gain weight in high school was to eat a ton, at a normal dinner and then would have a full box of mac and cheese after dinner.
Invest in a chicken coop and chickens and have that kid eating and drinking eggs all day.
But seriously, for my son when he's old enough to get interested in weight training, I will be steering clear of the artificial crappy protein shakes. 98% of them are complete garbage. Stick to beef, chicken, eggs and whole milk. Real food. You may need to get a side job to support this!
But seriously, for my son when he's old enough to get interested in weight training, I will be steering clear of the artificial crappy protein shakes. 98% of them are complete garbage. Stick to beef, chicken, eggs and whole milk. Real food. You may need to get a side job to support this!
10andBOUNCE said:
I will be steering clear of the artificial crappy protein shakes. 98% of them are complete garbage.
What are some shakes that AREN'T garbage?
Optimum Nutrition whey mix is good.
O.G. said:
I've seen kids from 12-14ish consume massive amounts of food and never put on any weight.
"Youth is wasted on the young."
- George Bernard Shaw
10andBOUNCE said:
But seriously, for my son when he's old enough to get interested in weight training, I will be steering clear of the artificial crappy protein shakes. 98% of them are complete garbage. Stick to beef, chicken, eggs and whole milk. Real food. You may need to get a side job to support this!
Not trying to start a debate here, but what makes a particular protein powder crappy vs. not crappy (in your opinion)? I wholeheartedly agree that "real" food is best, but I've never had any issues adding protein powder for additional protein. Just wondering why you say this. And for the record, I completely agree that most supplements are a waste of money and at best, do nothing. Creatine and protein powder, in general, and the two exceptions.
Third party tested… the amount of carbs in the protein powder…
If you are going to feed your kids protein powder to supplement ( that's what it should do, should supplement, not replace) go with a third party tested one
If you are going to feed your kids protein powder to supplement ( that's what it should do, should supplement, not replace) go with a third party tested one
Mainly would be concerned with filler and artificial ingredients.
so thats where third party testing comes in....since supplements are not FDA regulated...10andBOUNCE said:
Mainly would be concerned with filler and artificial ingredients.
Serious question and I am absolutely not arguing with you here, I'm just seeking some clarification.Dr. Not Yet Dr. Ag said:
He doesn't need BCAA or L-Arginine, as they don't work. He doesn't need the hottest new pre-workout, as really the only thing useful in them is the caffeine.
Are you saying BCAA's do not work, at all? or just in teenagers? Because I know people that swear by them. Just curious to know your take on it.
I would also steer clear of anything with "proprietary blends" where the ingredients aren't disclosed.
they do not work and it's useless....you're wasting money at this point...O.G. said:Serious question and I am absolutely not arguing with you here, I'm just seeking some clarification.Dr. Not Yet Dr. Ag said:
He doesn't need BCAA or L-Arginine, as they don't work. He doesn't need the hottest new pre-workout, as really the only thing useful in them is the caffeine.
Are you saying BCAA's do not work, at all? or just in teenagers? Because I know people that swear by them. Just curious to know your take on it.
The protein should have the essential amino acids necessary. Another thing to look at and evaluate IMO.
Don't whey and casein contain essential amino acids as it is (i.e. it's not necessary that they list it as an added ingredient)? Isn't that the bulk of what you find with regards to protein powder these days?10andBOUNCE said:
The protein should have the essential amino acids necessary. Another thing to look at and evaluate IMO.
yes, whey and casein contain the EAA, since it is derived from cow's milkjtraggie99 said:Don't whey and casein contain essential amino acids as it is (i.e. it's not necessary that they list it as an added ingredient)? Isn't that the bulk of what you find with regards to protein powder these days?10andBOUNCE said:
The protein should have the essential amino acids necessary. Another thing to look at and evaluate IMO.
If you look at protein powders, it depends...people if you go into the protein "gainers" and such...majorty of it is going to e carbohydrates...
Completely agree there. I always stayed away from those myself. Just the protein with minimal anything else.aznaggiegirl07 said:
If you look at protein powders, it depends...people if you go into the protein "gainers" and such...majorty of it is going to e carbohydrates...
Product sold by a company that a friend of a friend owns. I have bought some of their stuff to support them, but they are pretty expensive. Again, just seeking information here as I know that there are quite a few people on here that legitimately study this stuff.
What say you?
again, since supplements are not FDA regulated, any Joe Schmo can make a suppelement and market it...
any supplement should be supplementing, not replacing, something in the diet...if you need a supplement, you should be asking yourself, where can i fix my diet?
It's honestly a lot of fluff...and that fact that it's not third party tested is a no-go in my book
and i say this as a dietitian
any supplement should be supplementing, not replacing, something in the diet...if you need a supplement, you should be asking yourself, where can i fix my diet?
It's honestly a lot of fluff...and that fact that it's not third party tested is a no-go in my book
and i say this as a dietitian
I know its a joke but there is truth to it. Ok, switch the hay bailing for barbell compound movements and free weight accessory work and it's very similar.ABATTBQ87 said:JBLHAG03 said:
My 14 year old son started lifting weights with me, which is awesome, but he is rail thin. He drinks breakfast/protein shakes for extra protein. Is it safe for him to take creatine and/or other "mass" supplements? Just trying to help him along but understand he may just have to fill out naturally as he gets older. He is about 40 lbs lighter than I was at his age.
Lots of steak, mashed potatoes, green beans, spinach, gallons of milk, and maybe a summer in a hay field
Gaining muscle weight takes time. And in young super lean guys like that, it can be exacerbated by how lean they are and their super fast metabolism. But nothing beats eating a lot of whole foods with 1:1 protein to target BW and 200-400 G of carbs and 50-100g of fats. And a good strength or hypertrophy or mixed training program focused on building his foundation.
"fast metabolism" is a myth....its that they are not enough above their metabolic needs....Capitol Ag said:I know its a joke but there is truth to it. Ok, switch the hay bailing for barbell compound movements and free weight accessory work and it's very similar.ABATTBQ87 said:JBLHAG03 said:
My 14 year old son started lifting weights with me, which is awesome, but he is rail thin. He drinks breakfast/protein shakes for extra protein. Is it safe for him to take creatine and/or other "mass" supplements? Just trying to help him along but understand he may just have to fill out naturally as he gets older. He is about 40 lbs lighter than I was at his age.
Lots of steak, mashed potatoes, green beans, spinach, gallons of milk, and maybe a summer in a hay field
Gaining muscle weight takes time. And in young super lean guys like that, it can be exacerbated by how lean they are and their super fast metabolism. But nothing beats eating a lot of whole foods with 1:1 protein to target BW and 200-400 G of carbs and 50-100g of fats. And a good strength or hypertrophy or mixed training program focused on building his foundation.
Featured Stories
See All
Identifying where Texas A&M could improve or decline in 2026
by Olin Buchanan
5:06
10h ago
4.0k
12:35
8h ago
892
Zach Clemence looks back on his explosive night vs. South Carolina
by Luke Evangelist
4:52
2h ago
502
Pick 'Em & Rip 'Em sponsored by PrizePicks: Week 23
by Matthew Dawson
9:58
8h ago
2.8k