04/11/2026
👇 WHY THESE ARE “BAD vs GOOD” FOR BUILDING MUSCLE
PROTEINS 🥩
Bad = low or weaker protein
(peanut butter, go-gurt, beans)
→ not enough muscle-building protein
Good = high quality protein
(eggs, oikos yogurt, steak)
→ helps actually build muscle
⸻
CARBS 🍞
Bad = “protein” carbs
→ less carbs + weak protein
→ fills them up, harder to eat enough
Good = regular carbs
→ more energy, easier to gain size
⸻
FATS 🧈
Bad = low fat options
→ lowers calories (bad for weight gain)
Good = full fat options
→ easy calories = easier muscle gain
⸻
SNACKS 🍎
Bad = junk snacks
→ low quality fuel, not filling
Good = performance snacks
→ better energy + supports growth
⸻
👉🏼 Bottom line:
It’s not that the left side is “never eat”
It’s just not the best choice when your athlete is trying to gain size and perform at a high level
🚀 Need help building this out for your athlete? Comment “fuel” and I’ll reach out to see how I can help.
Follow 👉🏼 Coach Elliot Allen to learn more about feeding and fueling your teen athlete correctly to gain weight, size and strength for their sports.
