Growing Strong

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Hungry all the time? Outgrowing your shoes every few months? Wondering if you need protein powder because your teammates use it? Your body is going through one of the biggest changes of your life. During your growth spurt, you need more calories and nutrients than at any other time, and what you eat, how you sleep, and how you move can help you grow to your full potential. Growing Strong is your guide to fueling your growth, written by pediatric dietitian and mom of four Jill Castle, MS, RDN. It's written for you, in plain and friendly language, with practical tips you can use right away.

How to tell if your growth spurt is happening, with a 12-sign checklist

Why you're so hungry and how often to eat

How much protein you need, including a higher range if you play a sport

The best protein foods for growing teens, ranked Good, Better, and Great

Easy high-protein breakfasts and dozens of filling snacks you can make yourself

The truth about protein powders, including which products tested lowest for heavy metals and how to choose one safely

How to make your own protein shakes with real food

How calcium, vitamin D, iron, sleep, and activity help you grow

Answers to common height myths about milk, coffee, supplements, and more How to feel good in your changing body, and when to talk to someone

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