Tips! 1: Undvik droger, alkohol mm (1) 2: Sov mer(1) 3: Mat tips:
calories for that is where the body gains its energy to grow.
Get plenty of calcium (found in dairy products and green vegetables). Calcium promotes bone growth, and can help prevent osteoporosis.
Taking 500 mg of niacin has shown to significantly increase growth hormone levels only when taken on an empty stomach.
Get sufficient vitamin D (which can be obtained through eating fish, alfalfa, or mushrooms, or spending enough time in the sun). Vitamin D promotes bone and muscle growth in children, and a deficiency has been shown to stunt growth and cause weight gain in teenage girls. If you don't like fish, consider a purified fish oil supplement (purifying removes mercury).
Take in lots of protein (from meat, eggs, tofu or legumes). Proteins provide an essential building block your body needs in order to grow. At least one (preferably two) of your meals each day should include a high quality protein.
Up your zinc intake (oysters, chocolate, peanuts, eggs, peas, asparagus and supplements). A zinc deficiency can cause stunted growth in children . The best way to make sure you meet your body's daily need is by taking a vitamin or supplement that includes zinc.
Eat on a regular schedule. You should be eating 3 meals a day, with small snacks between breakfast and lunch, and lunch and dinner. Try to schedule these events at roughly the same time each day.(1)
Eat plenty of lean protein. Lean protein, such as white poultry meat, fish, soy, and dairy, helps promote muscle growth and healthy bones. Simple carbohydrates such as pizza, cakes, sweets, and soda, are the stuff to stay away from.