Growth

Second only to infancy, adolescence is the time of the most rapid growth. During this period, the body is not only growing in height but also laying down bone density that peaks in the mid-twenties. Girls typically experience their growth spurt about two years earlier than boys, but the rate of growth in boys often surpasses that of girls, and their growth spurts can last longer.

For girls, growth in height generally occurs between ages 10 and 14, with the peak rate around 12 years old. Boys, on the other hand, tend to grow most between ages 12 and 16, hitting their peak growth rate around 14. During these peak growth years, girls may grow 7–8 cm (2.8–3.1 inches) per year, while boys often gain 9–10 cm (3.5–4 inches) annually.

Several factors influence growth, including genetics, adequate sleep, and proper nutrition. When we think about nutrition’s role in growth, a few key points stand out: ensuring sufficient calorie intake (especially to match or exceed what’s being burned through activity), meeting protein needs, and consuming enough micronutrients like calcium and Vitamin D, which are essential for building strong bones.

Interestingly, when nutritional needs aren’t fully met, the body prioritizes movement over growth. This can be subtle and tricky to detect. Youth may unintentionally fall short of their nutritional needs, especially with busy schedules and increasing autonomy over food choices. Signs like frequent illnesses, injuries, low stamina, or poor sleep quality can be clues, but it’s often easy to underestimate what’s required to support this critical growth phase.