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The body can best build and maintain muscles when total protein for the day is divided relatively evenly among three meals and a snack. Does Your Refrigerator Need a Makeover? Protein needs are based on age, sex, body weight and stage of development, with teens needing about 0. Using protein supplements can lead to excessive protein intake, taxing the kidneys and promoting dehydration. When you eat a balanced diet that includes enough calories and carbohydrates, your body won't use protein as a calorie source — it will spare it to build muscles and repair them when needed. Studies now show that it is not just the total protein intake for the day that counts for athletes.

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Just be sure to eat a protein food, like the ones above, at each meal.

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Ivanna. Age: 21.
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How Teen Athletes Can Build Muscle with Protein

Instead, muscle growth is a complex process that relies on adequate consumption of protein and calories, hormones including human growth hormone and testosterone, and a healthy dose of exercise. Believe it or not, when you exercise, such as lifting weights or running, some of your muscle cells break down. Some athletes wonder about using a protein supplement such as protein powder or a high-protein drink.

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