How can the strength of a 12-year-old boy be increased?

Question

Hello doctor,

My son is 12 years old. He is lean and active. But his strength is not so good. So I would like to know a healthy diet to increase good strength in his body. Kindly provide a better diet plan for my son.

Answer 1

Hello,

Welcome to icliniq.com.

Thank you for your query. I understand your concern. Your son seems to be healthy. I suggest you continue the same diet you have been following since it keeps your son active. Along with that, I suggest you follow a few instructions like always avoid processed foods as much as possible. Maybe have it once a month or so, restrict refined carbohydrates like too much sugar, fried foods, and fast food, try to include green vegetables, fruits, milk, and eggs daily. You can give protein in meat (but not fried). If you are a vegetarian, include many pulses in snacks like boiled chickpeas, lentils, peas, and beans. Since he is 85 pounds, he might require around 0.8 to 0.9 gram of protein per kg per day (around 35 gram), so you can give him two eggs a day. About 100 gram of meat of choice, along with the plant-based protein mentioned above, will do. Engage your child in physical activity. Any form of exercise like playing with his friends, running, jogging or so. I do understand your concern for your child's health. But I would like to reassure you that your child is okay based on the height and weight that you have mentioned. I hope this has helped you. Thank you.