i should drink that could help muscle growth?!

You won't have your max testosterone for another decade so don't expect massive muscle growth. Age 14 is a good time, however, to start learning about fitness and how to be a good steward of your health and well being for life.

One way to be a good caretaker of your health is to avoid supplements. If you eat a proper diet you don't need supplements. Here's the story about protein supplements like Muscle Milk.

The most popular protein supplements are no more than milk with the nutrition extracted leaving the whey which is then sold for several times the amount you would pay for dehydrated milk. The result is you get less nutrition and spend more money. How does that make sense?

Your body does not store protein as it does fat. It makes the protein it needs when it needs it. And, if you're building muscle, it needs it over the entire recovery time between workouts and not just before or just after working out. That makes the idea of dumping a bunch of protein into your system at one time senseless.

Most people grossly overestimate the amount of protein they need. Here's how much you need according to the NIH. --> http://www.cdc.gov/nutrition/everyone/ba… . Most people in the developed world get that amount of protein in their daily diet because it amounts to no more than a glass of milk, some beans, and a piece of meat. Excess protein is just wasted and most will be excreted by the body.

Protein supplements are also bad for diets because they are not whole food, have almost no fiber, still contribute calories, but cannot provide the satisfaction and appetite suppression of a natural digestive process. Protein has the same number of calories per gram as carbs (sugars & starches).

Here's why protein shakes should be avoided:

? They are not carefully controlled by the FDA as are foods and drugs.
? They may have harmful or undesirable side effects.
? May contain metabolically or biologically unavailable proteins because of processing.
? Will probably provide more protein than you need with the rest going to waste.
? Provide you with extra and unnecessary calories.
? May contain junk food ingredients to make them tasty.
? Possibly provide you unwanted contaminants or toxins. FDA does not require testing.
? Are overpriced and waste money.
? Can ruin a fat loss diet.
? Replaces what you really need - good food!

The secret to building muscle, burning fat, and eating healthy is very simply to eat the correct and optimal amount of whole and varied foods as recommended by the US National Institute of Health. Now here are some references from the experts.

Here is what the US National Institute of Health warns about supplements. "Always check with your health care provider before taking a supplement, especially when combining or substituting them with other foods or medicine."
Ref: http://ods.od.nih.gov/Health_Information…

Here’s a white paper which debunks the myth of the protein supplement. Note the following excerpt...“At present there is no evidence to suggest that supplements are required for optimal muscle growth or strength gain.”
Ref: http://www.ncbi.nlm.nih.gov/pubmed/15212…

Here's one more study to read. Note the excerpt..."Consumption of a recovery drink (whey protein, amino acids, creatine, and carbohydrate) after strength training workouts did not promote greater gains in FFM (Fat free muscle) compared with consumption of a carbohydrate-only drink.”
Ref: http://www.ncbi.nlm.nih.gov/pubmed/15105…

Here’s another from Live Science. Note the excerpt…“Medical researchers have advised against protein supplements for years for the average person. But many sports trainers continue to push them on amateur athletes simply because they don't know any better.”
Ref: http://www.livescience.com/health/protei…

Here's what Consumer Reports had to say..."But our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it's needed. Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body."
Ref: http://www.consumerreports.org/cro/magaz…

Check out this video --> http://www.youtube.com/watch?v=d4_UY_kIP…

Good luck and good health.

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I do that little shake every day and it maintains my muscle mass very well. It contains 1l milk, 250g whole fat curd (quark - some call it) and as many fruits as you can handle of different kind. Blend it all together and drink little glass before workout and the rest after. Works wonders. Enjoy ;-)

If you wanna muscle growth go for gym and do some exercise. Without doing workout muscle can grow but it was not strong.