The supplement companies label them as supplements yet they are actually steroids that are yet to be banned (in some cases they have been banned yet supplement companies continue to push them). Stimulants and fat burners are not necessary and should be avoided in most teens. Unfortunately, the average youth diet is unbalanced and deficient in nutrient-rich foods such as fruits and vegetables that supply key nutrients including vitamins A and C, folic acid, magnesium, and potassium. My choice of BCAA's is BB.com's Now Amino Complete. I totally recommend this supplement for any teen with some extra cash. Warning a teen that prohormones and designer steroids might make him lose hair, get acne, have testicular shrinkage, and possibly not be able to "get it up" in the future can be pretty effective. The most obvious solution to this problem would be to ask a doctor or nutritionist to analyze your situation and provide you with recommendations on particular supplements. Which supplements should teens refrain from using? This is the list I often suggest for teens and newcomers right here on the Bodybuilding.com Forums. Food and Drug Administration (FDA) approval before they are sold. Young athletes can improve their sports performance by focusing on the basics: fluids, calories, training, conditioning, and rest. Those are fatty acids that the body cannot produce on its own and it obtains them from food. It is certainly possible to fulfill all of your protein needs with whole food sources like meat and eggs. Along with that you can safely pack it in an empty water bottle when you go out somewhere, and when the time for that meal comes, you can fill the water bottle up with water and have an instant 25-50 grams of protein on the spot! The poor kid ends up dropping a hundreds bucks of allowance money on a "magic" supplement. It is perfect for a meal supplementation and ideal for the last meal before bed. Some athletes wonder about using a protein supplement such as protein powder or a high-protein drink. A word of warning: if you gain weight easily, avoid these types of shakes as they will result in fat gain. If you're considering starting a sports supplement, be sure to Many athletes look for safe and efficient ways to boost their performance. B vitamins. "Gain Weight Now" or "Massive Muscle Gain"). Advertised pre-workout supplements or “energy drinks” report to enhance athletic performance. Shortcuts, such as the use of performance-enhancing substances and supplements, are of little benefit and can be dangerous.. If you don't know how something works or why it works, don't even think about putting it into your body. 1, 2 In 2005, Field et al 3 reported that 12% of boys reported using supplements to improve appearance, muscle mass, or strength. Protein powders can be added to practically anything (beverages, oats, cereal, sweet potatoes, yogurt...). This thickening effect also happens in the stomach after consuming a casein shake, making it take a much longer amount of time for the body to digest and process the protein. As stated above, teens should make sure that they know what they're taking when they begin looking into the world of supplements. It is also important to note that the supplements used by teens don't have to only be beneficial for goals like muscle gain and weight loss. Protein supplements- protein supplements are safe and can be an effective source of protein for increasing muscle size and strength with a balanced diet. Moreover, there has been little to no reliable research done on the use of dietary supplements—especially those marketed for bodybuilding and performance enhancement—by people under the age of 18. “So if a … Disclaimer. Know what to avoid. Between school, sports, work, and girls, there is very little time to prepare a meal or blend a bunch of food in a shake every 2.5 to 3 hours. Not every one can afford to have a salmon dinner every night so fish oil is something everyone should invest in. This type of physique is commonly associated with bodybuilding. Read articles, medical journals, and studies, always with an extremely critical eye. And my answer is, if you're training hard and breaking down all of those muscle fibers, you'll put on much more muscle than fat from a weight gainer. Get Ripped! When exerting the body with strenuous resistance training or weight lifting, adequate protein consumption is essential to rebuild the muscles in a bigger and stronger state. Next, I will list the "extras," which I consider generally safe for teens and possibly beneficial. Most protein powders, fat burners, etc. Know how they work. This means more anabolism and much less muscle breakdown while sleeping. Testosterone builds muscle. Even if diet and training are 90% of the total picture, aren't you willing to reach that extra 10%? are not recommended for persons under 15 years of age. These products have been tested by a third party and found to contain only the ingredients it says it contains, in the amounts it states. Even athletic teens trying to put on muscle can get all the protein they need from a combination of lean meats, eggs, dairy, fish, nuts, and seeds. It's a common sight: You walk into a local health food or supplement store, and you see a couple 150 pound, thirteen-ish looking kids clinging to every word that some clueless, only slightly less scrawny salesman throws at them: "If you want to get strong, you need this...". ), it is easy to develop a dependency on caffeine or other stimulants. Check the labels: If it says not to use if you are under 21, don't use it if you are under 21. The answer lies in the word itself: supplement. The main ingredient in these supplements is L-Arginine, an amino acid said to enhance blood flow which to bodybuilders means increased 'pump'. This way you won't have to miss meals. There are no legal restrictions on the sale of creatine; kids of any age can purchase it at any time without a parent’s consent or knowledge. Anything you suggest your athletes take, or if you are an athlete and take supplements, make sure they are certified safe. All of those are common questions that many teens have about supplementation. She was taking ephedra in addition to already having a heart condition, which is certainly not a smart thing to do. Do I even need to mention this? With added exercise and sports the stress is increased and your body needs more vitamins and minerals. Young boy athletes often perceive themselves as less muscular than their ideal body image, and therefore may take supplements to try to increase their muscle mass. It only takes a few minutes. Take advantage of that. A teenager already has the perfect environment, it would be foolish to try to tweak with it. Creatine is safe, … These supplements are basically concentrated food! Most of the time you will find that even if a supplement is safe, it has yet to be proven to work. A good multivitamin is a great way to ensure that a teen is getting everything he needs for his body to perform at its best. While most members are not in the medical field, many will give their honest feedback gained from personal experience and things they've learned here. Fish Oil is very important to general well being. Each protein is composed of amino acids and each protein has hundreds of them. Since those products are now banned most teens have nothing to worry about. I don't care what sport you play, every teenager should take at least a multivitamin in order to support growth. Look for multivitamins with chelated ingredients, which your body can absorb better. That's where protein powders come in. If you want to learn how to eat right, I suggest Berardi's Seven Habits as a starting point. Usually, if a product is not meant for teenagers there will be a warning on the label. For this reason I would advise you to have kidney tests done before starting creatine and a follow up a few weeks down the track. If you see anything like that, I strongly suggest that you refrain from using that supplement. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. A rough guideline would be that under the age of 14-15, avoid all supplements except protein powders and multivitamins. Besides the obvious, fish oil is loaded with essential fatty acids (EFA's). I suggest Optimum Nutrition's 100% Casein Chocolate Supreme, it's my personal favorite midnight snack. All those "hardcore" ads with IFBB pros can send teens the wrong impression about certain supplements. As a side benefit, quality whey protein powders are digested quickly, making them ideal to ingest after a workout. Yet some people consume a ratio of up to 1:50! Nitric oxide controls the circulation of blood and the rate of which nutrients are being carried. 0 Shares Share on Facebook Share on … Sports supplements are considered dietary supplements. What I personally like to say is, "if I could go back in time knowing what I know now, I would eat and eat and eat." All the supplements listed here are not dangerous for teenagers. There are tons of supplements on the market with numerous claims and sometimes it can get very hard to choose the right supplement for teenagers. Everything seems so appealing. SUPPLEMENT SAFETY FOR TEEN ATHLETES . So just be aware of these products. women, middle-aged and older adults, or teenagers. Years ago, I worked as a cashier at an American Eagle, and this girl that had been working there for over a year fell down and died at work one day. Teens are always looking for the quickest way to achieve a goal and fat burners sound like the perfect option. The kind of protein powder you are after depends when you will use it. Responsible marketing by companies in magazine ads and online can help to keep teens from taking things they shouldn't as well. Ads for amino acid supplements say they improve endurance, lower protein breakdown, and reduce soreness from exercise. Teenagers should never use protein supplements unless their doctor gives them the OK. There are protein powders that are ideal for teen athletes’ bodies and these are simply nutritional protein in concentrated form that the growing bodies of teenagers need. Supplementation can help in that area as well. As you probably guessed it, fish oil comes from fish! Sometimes it is impossible to eat a meal, or even mix a weight gainer. While you should already be consuming adequate protein from your diet, protein powders help greatly to ensure you reach that daily protein intake. Sick teens cannot go to school or compete in athletics, so it is essential to avoid sickness. Build muscle: Protein supplement helps teenagers to build their muscles. While studies have been conducted with beet juice, we are less sure as to whether beets in powdered form have the same effect . This can be a favorite of adults as well as teens. There IS a such thing as "too much of a good thing.". This effect is even more pronounced when casein powder is mixed with milk. By law supplement companies must print on the labels a warning, if required, stating that people under a certain age should avoid this product. In high There you have it: A few inexpensive and safe supplements that will enhance your life and your ability to perform in athletic endeavors. So in order to get those 9 essential amino acids, one must eat a whole balanced diet of complete proteins. That arises many questions. But research shows that This is why casein is considered to be a bedtime protein; because it takes a long time to digest meaning that it will help keep the body in a positive nitrogenous balance for a longer period time. Most Americans simply do not get enough of these substances from their regular diets, since we do not eat much fish, and other sources of DHA (such as grass fed meat) can be expensive or difficult to come by. I felt like doing extra sets, and always wanted and still want to do just that one extra rep because the burn feels so good. While these are the two main goals that teens interested in bodybuilding will have in mind, it isn't necessary to only look for protein powders and fat burners. Caffeine is a restricted substance by the National Collegiate Athletic Association, which tests its athletes for excessive intake. As a result, free radicals form and … However the consensus seems to be that you will only experience kidney troubles when using creatine if you are predisposed to these issues or you use excessive amounts. Although protein supplements have gained in popularity among teenagers, they are usually unnecessary -- even for teen athletes. Also, be aware that some are responders and others are not. As a teen, your body is already producing incredibly high amounts of all the necessary hormones to build huge amounts of muscle, so just keep away from anything hormone altering, because they can be risky even though some of them can be found on the shelves of your local dietary supplement store. in making energy for muscle contractions. Creatine. From the water soluble B and C, to the fat soluble E, D, K, and A. Learn more about the safety risks of creatine. 6 – 9 In a study of 37 public high schools in Wisconsin, 30.1% of high school football players reported creatine use. Many concerns about creatine stem from confusion with its metabolite creatinine. The first is to research the ingredients in the products. In order to most efficiently and quickly reach these goals of building muscle, losing fat, or somewhere in between, supplements are almost essential. They're usually sold as a pill or powder. Usually you will see the back of the product along the line of "Not intended for persons under age of 18". Even though creatine may have benefits, it can cause side effects such as: Few studies have looked at the long-term safety of creatine use by teens. The advantage however is that they can be consumed in only a minute or two. The list goes on, whichever you decide to use, they all play a similar role. This is where most people take advantage of protein powders. This would probably be the most valuable supplement for any teenager. This article will help teens and new trainees do the same. Also, be careful not to confuse with regular protein powders as the labels often say similar things (e.g. These products are also free from banned substances. Creatine. Side effects vary from person to person but can include: The long-term effects of caffeine on teens aren't known, so it's best to avoid Include protein shake to the daily diet of them. Goes on, whichever you decide to use dietary supplements with new coming... Not intended for persons under age of 18 '' % casein Chocolate Supreme, it may your! 'S quality is extremely high safe supplements for teenage athletes daily for a teen decides to buy a product a. Some strategies for safe weight gain and increasing muscle mass especially for adolescent athletes supplement such as labels! In the body gets all of the side effects safe supplements for teenage athletes increased heart rate and sleeplessness to whey it..., Getty images, Veer, Shutterstock, and this is where it can be very mixed. 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