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Teens Age 13-19

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Eating red meat and mixed nuts that are high in protein can help build muscle weight.

Mehdi. “20 Super Foods You Need to Build Muscle & Lose Fat.” STRONGLIFTS, 25 Mar. 2017, stronglifts.com/20-super-foods-you-need-to-build-muscle-lose-fat/.

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Drinking water after workouts and physical activities helps your muscles recover.

Mehdi. “20 Super Foods You Need to Build Muscle & Lose Fat.” STRONGLIFTS, 25 Mar. 2017, stronglifts.com/20-super-foods-you-need-to-build-muscle-lose-fat/.

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To gain weight you need to consume lots of carbs after a workout to blunt out the cortisol  process in your system so the muscle building process can begin.

Atchley, Luke. “99 Facts About Building Muscle You Should Know.” Muscle & Strength, 27 May 2016, www.muscleandstrength.com/articles/99-muscle-building-facts.

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Getting more sleep is the best way to recover and is important for growth, so make sure you get an healthy amount.

Atchley, Luke. “99 Facts About Building Muscle You Should Know.” Muscle & Strength, 27 May 2016, www.muscleandstrength.com/articles/99-muscle-building-facts.

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Water Sports are important. Sports such as swimming can allow you to strengthen you core and evenly work out you body.

Williams, C.P.T. Pete. “The 15 Most Basic Facts about Building Muscle.” Men's Fitness, Men's Fitness, 27 July 2017, www.mensfitness.com/training/build-muscle/15-most-basic-facts-about-building-muscle.

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