The article has been checked for accuracy (content includes links to reputable media sites, academic research institutions, and occasionally medical studies). All content on our website has been reviewed, however, if you believe our content is inaccurate, out of date or otherwise questionable, you may contact us to make the necessary corrections.
4 minutes
A healthy lifestyle is the best way to achieve optimal physical performance. Sports supplements are not recommended for those under 18 years of age.
There is controversy surrounding the use of sports supplements in adolescents. The usual thing is that at this stage of life many young people want to practice sports and perform at their best, but is it convenient to go to supplements to achieve it?
What is worrying in this area is the fact that many of the products do not have scientific research to support their effectiveness or safety. The market is full of substances that are promoted as formulas to gain muscle mass or improve physical condition and adolescents are sensitive to these messages.
What are sports supplements?
Let’s start by saying that sports supplements are pharmaceutical products that contain a dietary ingredient. Such an ingredient usually contains plant extracts and vitamins, amino acids, enzymes, probiotics or minerals.
sports supplements are promoted as substances that help improve performance. Sometimes they point out that they increase muscle mass, that they increase physical performance or that they favor weight loss.
The problem is that many of these supplements do not have scientific studies to back them up. So, on the one hand, there is the possibility that they are completely ineffective. On the other hand, it is also necessary to assess whether they do not cause any harm to adolescents.
The risks of sports supplements in adolescents
Most studies on sports supplements have been carried out with adults. Currently there are very few investigations that analyze the effect of these substances on adolescents. It should not be overlooked that this is a critical age in physical and mental development.
The American Academy of Pediatrics does not recommend the use of sports supplements in people under 18 years of age. Available data would indicate that between 12% and 58% of supplements on the market do not include several of their ingredients on the product label. This involves risks.
Some of the possible side effects that adolescents may experience include the following:
- Allergic reactions.
- Appearance of acne.
- Hair loss.
- Sleep disorders.
- Growth problems.
- Gastrointestinal disorders.
- Kidney or liver damage.
- Changes in mood.
- Greater tendency to aggressiveness.
- Alterations in the sexual organs. In the case of males there may be reduction of the testicles. In women, clitoral enlargement may occur.
What sports supplements should be avoided?
In general, teens should avoid sports supplements that include the following ingredients:
- Guarana.
- germander.
- Geranium (or DMAA).
- yerba mate extract
- Yohimbine (or erex, test take, I with, yohimar, yohimbe).
- Phenylethylamines (or PEA, B-phenylethylamine, N-methylphenylethylamine).
- bitter orange (or biaradeSeville, sour orange, citrus aurantium).
- Bael tree fruit (or N-[2-hidroxi-2(4-metoxifenil) etil]-3-phenyl-2-propenamide).
In addition, It is not convenient to use sports supplements that contain a proprietary blend. Under that name there can be any substance. Products containing words like hardcore or extreme in their labels.
What supplements are recommended?
What is indicated is that, if the adolescent wants to ingest one of these substances, first consult with the doctor.
Nothing replaces a balanced diet rich in protein. However, some of the sports supplements can be used relatively safely. Among these are the following:
- Multivitamins: They combine vitamins, minerals and other ingredients. They can complement the nutritional contribution of food, although this is almost never certified.
- Essential amino acids: They strengthen the immune system and help gain muscle mass.
- Proteins: These sports supplements are known as protein. They promote muscle mass gain and help replenish calories in highly competitive athletes.
- Creatine: It increases athletic performance and favors the gain of muscle mass. In some people it causes dehydration, nausea and cramps.
- Caffeine: reduces fatigue and tiredness. Optimizes physical performance and improves cellular activity.
lifestyle tips
Ideally, teenagers refrain from eating sports supplements. There are so many doubts and so little data available that the most sensible thing is to put the principle of prudence first. There are natural and healthy ways to stay fit:
- rest adequately. Teenagers need more than 8 hours of sleep, on average.
- Eat a healthy and consistent diet: a varied diet is the best measure to prevent injuries, avoid fatigue and have adequate performance.
- Train properly: Combine cardio training with strength training.
- Do not consume harmful substances: tobacco, alcohol and psychoactive substances are substances that impair physical and mental performance.
A nutritionist should always be consulted to identify the dietary requirements of each adolescent. This professional can also point out the convenience or not of using sports supplements.
You might be interested…