I’m not a nutritionist, but a college coach advised my 17-year-old/5’10"/175 lbs. son that he needed to gain about 12 lbs. of muscle to be more recruitable as a college catcher. He advised him to undertake an intensive strength/conditioning program and increase his calorie intake to 4600 calories daily. The diet he suggested included tons of protein, vegetables, fruit and healthy carbs.
My son lifted free weights 2-3x per week and did sprinting and plyometrics 2x per week. The training and diet combined added 15 lbs. of muscle in a little over four months. Pretty remarkable.
One supplement that I believed helpled enormously – although it’s probably not for everyone – was a daily whey protein shake with creatine. Such supplements are widely available at pharmacies and online. While training intensively, it can be difficult for young men with high metabolisms to pack all the calories they need into regular meals and snacks. The daily shake ensured that my son got the nutritional building blocks his body needed without fail.
Creatine is a natural substance that is widely utilized by athletes to boost ATP in working muscle (stored energy) during intensive training. It essentially extends the duration of possible activity, which allows an athlete to train more intensively. My son’s doctor approved his use of creatine, so I was comfortable with it. I would suggest that anyone thinking of using it perform independent research and consult with his or her physician first, just to be safe.
Best of luck with your training.