Expert: Ryan Hale - 2/22/2010

Question
Hi, i am 15 year old male,16 going on. I am 5 feet 4 inch which is way too short. Even when i was 13 i was 5 feet 3 inch. But in the past i didnt give any importance in this fact. But now i am too nervous about my height . So what will you suggest me to eat, drink, or any exercise ? Please help me.
Sorry, if i have post it in wrong section,and sorry for my wrong english (i am from asia).

Answer
Shoaib- if you are extremely short, there are medical procedures that some doctors will recommend but require surgery.  The procedure only gives you an inch or two though.  Also, as a male, you will do most of your growing by age 18 but can still grow up to age 25.  As for nutrition or exercise, I would recommend a strength training program that involves the major muscle groups (they are called "Olympic lifts"), and are movements such as squats and cleans.  A qualified fitness professional can show you the proper technique.  Other weight lifting can be beneficial, but you want to make sure you have proper instruction and follow a slow progression.  weight training is a progressive activity so you may need to start with low weight or just the movement with no weight.  With hard work and patience, you will eventually progress.  Don't forget the cardio exercise too.

As for diet, your body produces the most growth hormone between 16 and 21 years old so there is still time.  It also produces it most at night while you are sleeping so make sure you are getting plenty of sleep each night.  It is also helpful to make sure you have the proper nutrients to support the growth your body is trying to do.  Your evening meal is very important.  It should contain the most protein of all your meals so that your body can use the amino acids for growth while you sleep.  Or, you might want to drink a protein shake an hour or so before bedtime.  Eating too close to bed time may cause an upset stomach so don't eat too close to bed time.

Hope that helps... let me know if I can be any more help.