Recently, a 16-year-old patient came in for a sports physical and asked me about creatine supplements. He was starting to lift weights for strength and wanted help building more muscle. His dad had been a professional athlete and had used creatine as an adult, but wisely suggested his son ask a doctor before starting the supplement.<\/p>\n
I was glad he came to discuss his health and training with me! Adolescents who use nutritional supplements might get their information from parents, friends, coaches, or the internet. Some advice they hear may be sound, but some may not. Adolescents\u2019 brains and bodies are different than adults\u2019, plus they\u2019re still growing and experiencing pubertal changes.<\/p>\n
While exercise is a great thing for nearly everyone, nutritional supplements aren\u2019t the safest nor healthiest way to achieve athletic goals.\u00a0There\u2019s a long list of banned substances in competitive sports. However, there are also \u201clegal\u201d dietary supplements promoted as performance-enhancing. But just because the supplements are considered \u201clegal\u201d doesn\u2019t mean that they can\u2019t be harmful to an adolescent\u2019s body.<\/p>\n
As a pediatrician, a notable concern I have with supplements is that the US Food and Drug Administration (FDA) doesn\u2019t regulate them as tightly as medications. That means the amount of supplement in each serving is often inconsistent and may contain additional harmful substances.<\/p>\n
Here are some common nutritional supplements that athletes ask about:<\/p>\n
Protein<\/strong> often gets a lot of attention as an important part of an athlete\u2019s diet. It\u2019s true that protein helps build muscle, but a well-rounded diet typically provides plenty of protein for active adolescents. Protein supplements or powders aren\u2019t recommended, as extra protein isn\u2019t used efficiently by the body. Excess protein can also cause problems with certain organs, such as the kidneys, as the body tries to process it. Using whey protein supplements may worsen a teen’s acne.<\/p>\n Creatine<\/strong> is marketed as a way to improve exercise performance and increase muscle mass. Creatine naturally occurs in our bodies and is found in red meat and seafood. As a supplement, it\u2019s in powdered form, often added to shakes or smoothies.<\/p>\n The American Academy of Pediatrics recommends against the use of creatine<\/a> in anyone under the age of 18, because:<\/p>\n Caffeine <\/strong>is common in our diets and is found in tea, coffee, and sodas. While many young people drink caffeine daily, it\u2019s not healthy in high quantities. Unfortunately, some teens are using caffeine as a supplement to enhance sports performance. Doing this can risk kids developing:<\/p>\n These are serious risks, so it\u2019s worth monitoring your kids\u2019 caffeine intake and making sure they aren\u2019t supplementing.<\/p>\n Energy drinks<\/a> with caffeine are becoming more common and are often marketed to teens. They\u2019re considered \u201cdietary supplements\u201d and aren\u2019t regulated by the FDA, so the caffeine content of these drinks can be many times higher than sodas.<\/p>\n Vitamin and Iron supplements<\/strong> are usually not needed for teens eating a generally healthy diet. While taking an over-the-counter multivitamin<\/a> daily is fine, it\u2019s not safe to take extra iron unless lab testing indicates a need for it and a doctor guides the dosing.<\/p>\n As a parent, listening to your child\u2019s questions about using athletic supplements with empathy is important. Teens likely have many influences encouraging elevated sports performance and a muscular appearance. As pediatricians, we\u2019re always happy to help inform teens so they can make the best decisions about their bodies.<\/p>\n So, what\u2019s the pediatrician\u2019s answer to how to safely enhance athletic performance? Eat healthy foods, sleep enough, hydrate with water, and train well under the supervision of a coach.<\/p>\n Resources For Parents and Teens<\/strong><\/p>\n The American Academy of Pediatrics<\/p>\n Performance Enhancing Supplements<\/a><\/p>\n Sports Nutrition for Busy Families and Busy Lifestyles<\/a><\/p>\n\n
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