Yes you can use 10-20g of dextrose pre and during workout and about 50g post workout.
Alright sounds good.
Also if you have money you can use waxy maize instead of dextrose, it works pretty good for my athletes.
Money is no issue, my parents got a lot of it 
http://www.bulknutrition.com/?products_id=5952
Maybe you should go spend a week with CF.
Ya ill place a order. lol 
Ill consider that too.
tamfb, so if using weight gainers isn’t good, what should I use?
The link that you gave out?
the only time i would recommend a gainer is if i had a football player who weighed 130lbs at 20yrs old, you get my point? When i talk about gainers, im talking about the old school gainers 2500cal, 500carbs etc, the new school gainers like muscle milk etc isnt bad.
Oh ok. I was about to say man. I take MuscleMilk right now. School starts in 5 days so I am going to make the switch to CytoGainer because I will have access to the school weight room.
Is it ok to take weight gainers as a sprinter? Im trying to add some more mass. 5-10 lbs at most.
Tough question, maybe if I had a short sprinter who needed more power/strength, I would consider something like muscle milk during the early summer/offseason, I would perfer to increase food intake instead.
Basically what I have been doing the entire offseason. Staying away from the shakes and everything. Only taking MuscleMilk as a post workout and trying to eat real food as much as I can. Since you are a coach, you know how it is in school. I only have access to food during lunch time, so I have to carry me some sandwiches/shakes and water.
Anyway, Im out to the track now. Cant wait to see your reply later on.
You need to look at the overall goal and that if you’re trying to add weight then you need to be in a caloric surplus.
With that being said, a weight gainer powder is simply an easy way to get in extra kcals- most of the products I’ve seen are combos of different types of whey, maltodextrin, fiber, and some form of fat source (and a bunch of different vitamins/minerals). If you’re going to use one (which I typically wouldn’t recommend-always go for solid food increase first), make sure the product isn’t loaded with simple sugars, and preferably a protein blend to slow down absorption.
You can easily make your own at home:
8-12 oz water
1-2 scoops whey concentrate
1 cup oats
Cashews/walnuts
Blueberries, Banana
Spinach (can’t even taste it so don’t freak out)
2-5g creatine mono
Crushed ice
Easy kcals right there, blend up and drink- tastes pretty good too. Take with 2-3 fish oil caps and you’re good to go.
10 minute jog on grass
static stretch
A’s drills, karoake
Leg swings (very gentle and not trying to push range of motion)
3x3x200m at 75% speed on grass
200m walk recovery between reps
5 minutes rest between sets
Inbetween each 200m rep, 50 crunches + 20 V ups + 15 leg drops + 20 oblique crunches on each side + 10 side crunches.
Inbetween each set also 10 normal push ups.
1x600m at 75% speed on grass
Running A’s down the field x2 sets with 60 seconds rest inbetween. The speed starts off quickly and every 20 yards slows down.
Straight legs down the field x2 sets with 60 seconds rest, speed starts off fast and maintains through the whole field.
Backward extension run down the field x2 sets with 2 minutes rest, speed is pretty fast and picks up after 20m and maintains to the end of the field.
3-4 minute light jog on grass + 15 minute static stretch
Got some dextrose and took about 20g pre workout and 70g post workout. Also had 20g whey pre workout and 50g whey post workout.
Ate a double big mac combo today 
+ a big sundae. That was my junk for the day mainly also with 2 more ice cream sandwiches at home.
And I dunno if it counts but I also had 4 fried eggs + bacon for breakfast. Regardless I still remain extremely lean and I’ve developed pretty much…a 8! pack 
Had a ton of pasta + rice and chicken for dinner + some random vegetables. And other food too, so just pointing out I had a very high caloric intake today.
That last paragraph made me lmao. Us teenagers. Eat anything, and still ok at the end.
At your age it would be silly to go on a calorie restricted diet. Obviously some of the food choices you made aren’t the best of quality but hell, you’re 15 and if it gets you to eat, more power to ya.
Keep it up, most 15 year olds aren’t doing what you’re doing.
Running
Did my warm up today, felt sort of bouncy and pretty loose.
2x5x60m uphill runs at 80% speed -2 minutes rest inbetween reps-5 minutes rest inbetween sets-focus on technique
3x3x30m uphill runs at 100% speed -3 minutes rest inbetween reps-5 minutes between sets
2x5x10m at 100% speed on grass-1 minute rest between reps-3 minutes between sets
Power skips 2x 10m -for height
Power skips 2x 20m -for distance
Box Jumps 3x6-2 minutes rest between sets
Lifting
Bench press 3x12/3x6
Lateral Raise 3x12
Bicep Curls burnout set
Parallel back squats 3x8
Front squats 3x8
Reverse Hypers 3x8
GHR 2x12
Nice cool down + long static stretch
20g dextrose + 20g whey pre workout and 40g whey + 50g dextrose post workout.
Track_man, if money isn’t an issue then I recommend going to see a GOOD physio therapist. Get them to give you a once over, check for muscle imbalances and flexibility issues. I expect they’ll set some glute activation and TVA work. A good physio will also come and see you sprint, I recommend this as well if they think it’s appropriate.
Also, do you see a coach? You should see a GOOD sprint coach at least once a week to work on technique because you can’t watch yourself while sprinting!
Ok, will look into these
I wish I had when I was 15…
Im actually in a track club, but im doing all my GPP/fall training by myself until december and the 1st indoor meet. So I do have a coach and will join their training by december. I prefer my own GPP as there fall training is too much mileage type work. eww