My daughter is very tall and lean at 11 years of age. She has dislocated her knee . I want to build muscle of her as she looks like a praying mantis at the moment – lol. What can I include in her diet to build more muscle?? She is very active and a very good eater but genetically she is all arms and legs.
One of the most important things is ensuring adequate caloric intake! Make sure she is snacking as well as having decent portions at her meals, Give her a before-bed snack and maybe even an additional snack or two throughout the day. Since muscle growth requires dietary protein, make sure these snacks include good protein. Some healthful options include: cheese, milk yogurt (especially Greek style yogurt), deli meats, peanut butter, eggs, cottage cheese, beans and lentils, and soy products. Make sure she is consistently consuming more each day, and let her know it’s okay to eat even if she isn’t that hungry. Her body may just not be signaling her adequately for muscle growth. So she will likely need to eat like an athlete, by intention, rather than just letting her body be her guide. If she complains of being too full, keep in mind that liquids leave the stomach faster than solids, so utilizing yogurt, applesauce, popsicles, smoothies, and caloric beverages may help her ensure consistently higher calorie intakes each and every day.
Lisa Lanzano, MS, RD