Helping Your Child Handle the Pressure to Bulk Up for Sports

What is bulking?

Youth sports can be a meaningful way for kids and teens to develop skills like teamwork, discipline and patience. But for many young athletes, there’s a growing and concerning pressure to achieve a specific body type in order to succeed in their sport.

Coaches often encourage young athletes to “bulk up” or gain muscle to increase body size and improve performance — typically by eating more protein, exercising compulsively and taking supplements for faster results.

The pressure to bulk up can cause kids to develop disordered habits that affect their health. In this article, we’ll explore both the risks associated with asking kids to bulk and practical ways for parents to support their child's sport of choice while fostering a positive relationship with food.

The dangers of bulking and focusing on body size

Teens are still growing, and focusing too much on their size or appearance can lead to behaviors that hurt their development. The pressure to achieve a particular body type affects athletes of all genders; however, it often shows up differently.

“There’s often pressure on boys to ‘bulk up’ and get more muscular, while for girls the emphasis tends to be on staying slim or getting ‘toned,’ with muscles that are defined but not ‘bulky,’” says Adee Levinstein, MS, RD, LD, CEDS-C, collegiate and telehealth partnership manager at Eating Recovery Center (ERC).

Levinstein explains that due to these stereotypes, we often see:

• Athletes of all genders restricting food intake, especially carbohydrates
• Young male athletes overemphasizing protein and supplement intake
• Dangerous use of unregulated dietary supplements among young athletes

Even when working with a professional like a strength coach, some kids may push themselves harder than advised, leading to serious consequences such as stunted growth, hormonal imbalances and eating disorders.

Five tips for encouraging a positive relationship with food and sports

You can have a significant impact on your child’s approach to food, exercise and their body. Here are five ways Levinstein suggests to help them develop a healthful mindset around food while pursuing their sports goals.

1. Focus on consistent nourishment and rest

Athletes of all ages need energy to perform their best. Make sure your child is eating regularly, getting enough sleep and staying hydrated. Keeping their body fueled and well rested will help set them up for success on and off the field.

2. Emphasize being a team player

Help your child see that their value as an athlete doesn’t come from their body size. Encourage them to focus on their personal strengths and contributions to the team. Qualities like hard work, leadership and resilience go a long way.

3. Build worth outside of performance

Your child’s value extends far beyond their athletic achievements. Consistently recognizing their positive attributes, such as empathy, kindness or patience, can help them understand their worth off the field.

4. Use supportive language around food, exercise and bodies

Be mindful of how you talk about food, exercise and bodies at home. Avoid comments about appearance or labeling foods as “good” or “bad.” Instead, try using language that encourages your child to see food and exercise as ways to feel good about their body.

5. Lead by example

Your actions speak louder than words. Show your child that it’s okay to enjoy all kinds of food, eat regularly and stay active without added stress or pressure. The more you practice what you preach, the more likely they are to follow in your footsteps.

Signs your child’s bulking habits may be going too far

It’s important to recognize when the pressure to bulk up or look a certain way may be doing harm. Levinstein highlights seven signs that could indicate your child is developing disordered behaviors:

1. Developing rigid routines around eating or exercise
2. Showing significant changes in eating patterns, such as eliminating certain foods or significantly shifting proportions of foods
3. Using multiple supplements not recommended by a health care provider
4. Prioritizing time at the gym or working out over most other activities or events
5. Frequently commenting on their body size or others’ body size or muscle size
6. Exercising in secret to avoid judgment
7. Demonstrating notable shifts in mood related to eating, exercise or body image

If you recognize any of these signs, having an open conversation with your child can help you understand where the pressure is coming from. The sooner you talk about these habits together, the better chance you’ll have of addressing them before they get worse.

Eating disorders in male athletes

While more often associated with girls, eating disorders in boys are more common than many people realize — especially in sports. From youth leagues to professional teams, the pressure to look or perform a certain way can take a serious toll.

Former NFL football player Patrick Devenney recalls his experience: “You’re standing in the locker room, and suddenly, life becomes a comparison. You’re comparing every aspect of yourself to the guy next to you.”

Whether the pressure comes from coaches or peers or is self-imposed, it can push your child toward dangerous habits. Many male athletes with eating disorders — such as anorexia, exercise bulimia, muscle dysmorphia and patterns of bulking and cutting (gaining muscle, then rapidly losing fat) — face serious health risks.

If this sounds familiar, Devenney encourages young athletes to ask themselves, “Is this really helping my performance, or is it costing me my health?” Then, they can start to challenge the dysfunctional thoughts and find the appropriate balance.

How to talk to coaches about bulking and more

You child’s coach can have a big influence on their training habits and mindset. While most coaches want to help kids succeed, sometimes their focus on performance can unintentionally have negative impacts on kids’ bodies and mental health.

Here are a few ways Levinstein recommends starting a productive conversation with your child’s coach:

• Start with shared goals, such as how you and the coach both want your child to succeed, perform well and be healthy and happy. To achieve this, kids need consistent nourishment, appropriate sleep and tools to manage stress.
• Remind them that kids’ bodies are meant to change and that micromanaging this process, such as by bulking, does not support the goals above.
• Highlight other important factors for performing in their sport that have nothing to do with weight or size, like teamwork, psychological resilience and hydration.

Finding common ground and a broader focus on health and performance can help ensure your child’s well-being remains the priority.

Helping your young athlete heal

Seeing your child struggle with the pressures of bulking for sports performance is hard, especially when the sport is something they love. Remember, athletes of all genders experience these challenges, and the right support can make all the difference.

At ERC, we provide personalized care for kids and teens with eating disorders, guiding them to more mindful relationships with food, exercise and their bodies. From understanding what’s going on to helping them navigate exercising after treatment, we’re here to support your family every step of the way.

To learn more, call us at 866-622-5914 or reach out for a free assessment. We’ll listen to what your child is going through and help you find the exact support they need. It just takes one call to get started.