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PillPack Pharmacy Simplified. Home Nutrition News What Should I Eat? What happens to the body during physical activity? When we exercise, our bodies use three main sources of fuel: carbohydrates , fat , and protein.

Carbohydrates, which are stored in the liver and skeletal muscles in the form of glycogen, provide the most efficient source of energy during exercise. Glycogen can be easily metabolized into glucose, which provides immediate energy to fuel the brain, nervous system, and muscles during exercise.

As glycogen stores are depleted, the body begins to break down fat to burn for fuel, especially during low- to moderate-intensity activity.

In the latest stages of prolonged exercise when glycogen stores are at their lowest, the body begins to break down skeletal muscle protein for glucose production. Physical activity can also induce muscle growth, also known as hypertrophy. Weight lifting and other resistance training exercises are commonly used to increase skeletal muscle mass, but cardiovascular exercise like running can also spur muscle growth.

Physical activity causes structural damage to muscle fibers, especially when muscles are challenged with multiple repetitions of heavy weights. A variety of factors influence how rapidly muscles grow with exercise, including the amount of weight lifted and the number of repetitions.

Spotlight on protein powder Powdered protein can come from a variety of sources, including eggs , milk e. Protein powders are dietary supplements and are not reviewed by the FDA for safety or effectiveness.

They can often contain non-protein ingredients, including vitamins and minerals , thickeners, added sugars , non-caloric sweeteners , and artificial flavoring.

Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. Casein, on the other hand, is not soluble in water and is digested more slowly than whey—when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours.

However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss. It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies.

Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins.

One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis.

Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein.

One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily.

Hemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids. However, it is not a complete protein, as it has relatively low levels of lysine and leucine.

References Council for Responsible Nutrition. Economic Impact of the Dietary Supplement Industry. Accessed October, Grand View Research. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M. Journal of the International Society of Sports Nutrition.

Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B.

International society of sports nutrition position stand: Beta-Alanine. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R.

IOC consensus statement: dietary supplements and the high-performance athlete. International journal of sport nutrition and exercise metabolism. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM.

Effect of caffeine on sport-specific endurance performance: a systematic review. Spriet, L. Caffeine and exercise performance. Exercise and sport performance with low doses of caffeine. Burke LM. Caffeine and sports performance.

Applied physiology, nutrition, and metabolism. Carpenter, M. Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL.

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Rawson ES, Persky AM. Mechanisms of muscular adaptations to creatine supplementation.

International SportMed Journal. Kreider, R. Effects of creatine supplementation on performance and training adaptations. Francaux M, Poortmans JR. Effects of training and creatine supplement on muscle strength and body mass.

European journal of applied physiology and occupational physiology. Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A brief review.

Fish oil can be bought as an oil or in convenient capsule form - for those on the go, those on a budget, who can't get their hands on constant sources of fish etc. There are no arguments about the athletic benefits of creatine use.

It has been proven time and time again to provide benefits to anaerobic fitness, strength and power. It is the most widely used supplement for those participating in power based sports. There are many stories of side effects experienced from the use of creatine ranging from bad acne to kidney failure.

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. 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.

It sounds like a hassle but it really is the best option to ensure you are not predisposed to kidney problems. Once you get the all clear you won't have to worry about reaping the amazing benefits of creatine.

TOP TIP: Creatine Monohydrate is an incredibly popular supplement worldwide due to it's effectiveness and price! To make sure that you get the most out of those supplements, make sure you conduct detailed research into them to gain a better understanding of exactly how you can benefit from introducing them into your lifestyle.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Skip to main content. Search all articles start article search. Supplements The 4 Best Bodybuilding Supplements For Teens. Myprotein Writer and expert 9 years ago. By Myprotein Writer Eugene Tsai Nowadays, when Bodybuilders - or any person for that matter, walks into a health food store they are bombarded with the countless amounts of supplements that plaster the walls.

Supplements For Teens The best bodybuilding supplements for teens are those that produce results without doing damage to the body. The following is a list in regards to the best supplements for teens: 1 Protein Powders As a teenager, your body already requires more fuel simply due to the natural growth process experienced at this time in your life.

For example: Post Workout: Whey Protein particularly Whey Isolate - provides the fastest absorption of protein directly after a workout. Myprotein Writer and expert. Related Articles.

Recipes 5-Ingredient High-Protein Breakfast Tiramisu 2 years ago By Lauren Dawes.

But if you have your training and nutrition dialed in, adding some supplements could give you the extra boost you're looking for. Here's a roundup of the best choices for growing teen bodybuilders, along with some suggestions for products to avoid.

Protein is the building block of muscle. Your body already requires more fuel simply due to the natural growth processes you're experiencing during your teen years. Add intense weight training and any sports activities, and your protein requirement gets much higher than that of a sedentary adult.

While you should already be consuming adequate protein from your diet, protein powders are a convenient way to ensure you meet your daily protein needs and tide you over when it's not possible to get in a regular meal.

There are lots of different kinds of protein powders , so it shouldn't be too hard to find the right one for you. If you're trying to build muscle, you'll need plenty of protein!

A good protein powder can help you meet your daily protein needs without the hassle of whole foods. Just as teenagers need more protein than a sedentary adult, you also need more vitamins and minerals.

One reason is that teen diets often lack variety, particularly when it comes to fruits and vegetables. They also often include a lot of processed foods, which are notoriously lacking in nutrients.

The bottom line is that your body is likely low on some nutrients. If you plan to seriously pursue fitness, you should absolutely dial in your nutrition , but it's also a good idea to purchase a solid multivitamin.

Getting enough vitamins and minerals will keep your body's many functions running smoothly. Multivitamins can support your overall health and athletic performance by making sure you're getting the micronutrients you need.

There are no arguments about the athletic benefits of creatine use. It has been proven time and again to provide benefits for anaerobic fitness, strength, and power, and it's the most widely used supplement for those participating in power-based sports.

If you've heard stories of negative side effects from taking creatine, don't worry; these creatine myths have all been debunked and it's been proven that creatine is safe for teens.

Protein supplements can accumulate high levels of heavy metals if not properly processed. So can food, but at least protein powders undergo testing, so the majority of the time these heavy metals are prevented from accumulating. Creatine is another standard recommendation for youth, simply because it works, is cheap, safe, and it seems to be in pretty much everything anyway.

Creatine is an energy molecule for most but not all cells and can draw water into these cells. By providing more energy to these cells, creatine ensures they can perform more work and thrive.

The cell we refer to most is the muscle cell. More work and hydration in these cells results in more muscle protein synthesis and increases the size of the muscles.

Basically, if you take too much creatine at once time, an upset stomach and nausea can occur, followed a few hours later by diarrhea. More carnosine in muscle leads to greater potential attenuation of exercise-induced reductions in pH, which could enhance performance of intense activities of short to moderate duration, such as rowing and swimming [ 52 ].

Beta-alanine is produced in the liver, and relatively small amounts are present in animal-based foods such as meat, poultry, and fish. Carnosine is present in animal-based foods, such as beef and pork.

However, oral consumption of carnosine is an inefficient method of increasing muscle carnosine concentrations because the dipeptide is digested into its constituent amino acids. Consumption of beta-alanine, in contrast, reliably increases the amount of carnosine in the body.

For example, in one study of young, physically active but untrained adult men who took 4. Among the low responders, the duration of the washout period when beta alanine concentrations returned to baseline values was less than half that for the high responders 6 weeks vs.

Studies have evaluated beta-alanine as a potential ergogenic aid with a variety of participants, exercise and activity protocols, and dosing regimens.

Some studies suggest that beta-alanine consumption could provide small performance benefits in competitive events requiring high-intensity effort over a short period, such as rowing, swimming, and team sports e. Other studies have found no such benefits [ 53 ].

Evidence is conflicting on whether beta-alanine consumption improves performance in endurance activities, such as cycling [ 53 , 56 ]. Experts have not reached consensus on whether beta-alanine consumption primarily benefits trained athletes or recreationally active individuals [ 53 , 57 ]. Studies provide little consistent evidence of a relationship between the dose of beta-alanine and performance effect [ 51 , 58 ].

The authors of a Department of Defense-sponsored review concluded that the limited evidence from 20 human trials did not support consumption of beta-alanine alone or in combination products by active adults to enhance athletic performance or improve recovery from exercise-related exhaustion [ 59 ].

Most of the studies in this review included young men age 18—25 years who took 1. However, performance benefits are more modest in exercise tests lasting more than 4 minutes because aerobic metabolic pathways increasingly meet energy demands.

The ISSN called for more research to determine whether beta-alanine increases the strength and muscle mass that regular resistance exercise, such as weightlifting, can produce. The authors of the most recent review of studies on beta-alanine's effects on exercise concluded that supplementation has a statistically significant and positive effect on performance including in both isolated-limb and whole-body exercises , especially in protocols lasting 30 seconds to 10 minutes [ 58 ].

However, this review also highlighted the fact that small studies of short duration using varied exercise and supplement protocols dominate this scientific literature. The 40 placebo-controlled studies reviewed, for example, employed 65 exercise protocols and 70 exercise measures in a total of 1, participants.

Furthermore, the total dose of beta-alanine that participants consumed ranged from 84 to g in studies lasting 28—90 days. Beta-alanine supplementation appears to be safe at 1. This tingling, prickling, or burning sensation is common in the face, neck, back of the hands, and upper trunk and typically lasts 60—90 minutes but is not a painful, serious, or harmful reaction.

Use of divided doses or a sustained-release form of the supplement can attenuate paresthesia resulting from beta-alanine consumption [ 52 , 54 ].

Some research has also found that beta-alanine supplements can produce pruritus itchy skin , but the authors do not indicate the severity of this effect [ 59 ]. There are no safety data on use of the supplement for more than 1 year [ 54 , 60 ]. There is insufficient expert consensus on the value of taking beta-alanine to enhance performance in intense, short-term activities or its safety, particularly when users take it regularly for at least several months.

In a position statement, the AND, DoC, and ACSM advise that beta-alanine supplementation might improve training capacity and does enhance performance, especially of high-intensity exercise lasting 60— seconds, that acid-base disturbances resulting from increased anaerobic glycolysis would otherwise impair [ 12 ].

In its position statement, the ISSN concludes that beta-alanine supplementation improves exercise performance and attenuates neuromuscular fatigue [ 54 ]. The Australian Institute of Sport supports the use of beta-alanine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].

It advises users to take beta-alanine supplements with meals to augment muscle carnosine levels and to use divided lower doses or take a sustained-release form if paresthesia occurs.

HMB is a metabolite of the branched-chain amino acid leucine. Some experts hypothesize that skeletal muscle cells that become stressed and damaged from exercise require an exogenous source of the coenzyme for synthesis of cholesterol in their cellular membranes to restore structure and function [ 62 , 63 ].

Experts also believe that the conversion of leucine to HMB activates muscle protein synthesis and reduces protein breakdown [ 63 ]. Although studies have investigated HMB for two decades, they have used substantially different periods of supplementation 1 day to 6 weeks and daily doses 1.

Studies also used participants of different ages 19 to 50 years , training status e. It is therefore difficult to predict what, if any, benefits an exercising individual might experience from consuming HMB.

There is general agreement that HMB helps speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage [ 63 , 65 ].

Therefore, trained athletes must exert themselves more than untrained individuals to potentially benefit from using the supplement. Some studies suggest that HMB use has additional benefits, including an ability to enhance strength, power, skeletal muscle hypertrophy, and aerobic performance in both trained and untrained people [ 63 ].

A review of safety data from nine studies found that users tolerate HMB well, and it is safe at daily intakes of 3 g for 3 to 8 weeks in younger ages 18—47 years and older ages 62—81 adults of both sexes who do or do not exercise [ 66 ]. Assessments of blood chemistry, hematology, and emotional affect found no adverse effects.

Use of HMB did not alter or adversely affect any measured hematologic, hepatic, or renal-function parameters in these young men. There is no expert consensus on the value of taking HMB for several months or longer or its safety.

HMB is not on a list of evidence-based ergogenic aids issued by the AND, DoC, and the ACSM [ 12 ]. The Australian Institute of Sport does not recommend HMB supplementation by athletes, except as part of a research protocol or with proper monitoring [ 29 ]. However, the ISSN notes that HMB can enhance recovery by reducing exercise-induced skeletal muscle damage in both trained and untrained individuals [ 63 ].

HMB is available in two forms: as a mono-hydrated calcium salt HMB-Ca and a calcium-free form HMB-free acid [HMB-FA]. Those who wish to limit their calcium intake can use HMB-FA [ 63 ].

Although the latter form appears to have a faster and greater effect based on its ability to raise HMB plasma levels, more studies are needed to compare the effects of HMB-Ca with those of HMB-FA [ 63 ].

The ISSN recommends that healthy adults interested in using HMB supplements take 1—2 g HMB-Ca 60 to minutes before exercise or 1—2 g HMB-FA 30 to 60 minutes before exercise [ 63 ].

Betaine, also known as trimethylglycine, is found in foods such as beets, spinach, and whole-grain breads. The mechanisms by which betaine might enhance exercise and athletic performance are not known, but many are hypothesized. A limited number of small studies in men have assessed betaine in supplemental form as a potential ergogenic aid.

These studies, which typically examined strength- and power-based performance in bodybuilders and, occasionally, cyclists, provided conflicting results, and performance improvements tended to be modest [ ].

The several small studies of athletes described in the previous paragraph who took betaine supplements for up to several weeks found no side effects or safety concerns.

However, research has not adequately evaluated the safety of betaine. More research on betaine supplementation to enhance various types of performance, training protocols, and exercise during specific sports is needed before any recommendations for its use can be made [ 71 ].

Three essential amino acids EAAs —leucine, isoleucine, and valine—are the branched-chain amino acids BCAAs , whose name reflects their chemical structure. Unlike other EAAs, the BCAAs can be metabolized by mitochondria in skeletal muscle to provide energy during exercise [ 74 , 75 ].

The BCAAs, especially leucine, might also stimulate protein synthesis in exercised muscle [ 72 , 76 ]. The limited research on the potential ergogenic effects of the BCAAs has found little evidence to date that supplements of these amino acids improve performance in endurance-related aerobic events [ 75 ].

The BCAAs might delay feelings of fatigue or help maintain mental focus by competing with the amino acid tryptophan a precursor of the neurotransmitter serotonin that regulates mood and sleep for entry into the brain, but this effect has not been well studied [ 72 , 74 , 75 ]. Overall, however, studies to date provide inconsistent evidence of the ability of BCAAs to stimulate muscle protein synthesis beyond the capacity of sufficient dietary amounts of any high-quality protein to perform this function [ 76 ].

Furthermore, it is not clear from existing research whether consumption of protein and BCAAs before versus after a workout affects their ability to maximize muscle protein synthesis and reduce protein catabolism [ 12 , ]. Studies have not consistently shown that taking supplements of BCAAs or any of their three constituent amino acids singly enhances exercise and athletic performance, builds muscle mass, or aids in recovery from exercise.

Consuming animal foods containing complete proteins—or a combination of plant-based foods with complementary proteins that together provide all EAAs—automatically increases consumption of BCAAs see section on protein.

This is also true of consuming protein powders made from complete proteins, especially whey, which has more leucine than either casein or soy [ 78 ]. Caffeine stimulates the central nervous system, muscles, and other organs such as the heart by binding to adenosine receptors on cells, thereby blocking the activity of adenosine, a neuromodulator with sedative-like properties [ 83 , 84 ].

In this way, caffeine enhances arousal, increases vigor, and reduces fatigue [ 13 , 85 , 86 ]. Caffeine also appears to reduce perceived pain and exertion [ 13 , 85 ]. During the early stages of endurance exercise, caffeine might mobilize free fatty acids as a source of energy and spare muscle glycogen [ 38 ].

Caffeine is commonly used in energy drinks and shots touted for their performance-enhancement effects [ 87 , 88 ]. It is also found in energy gels containing carbohydrates and electrolytes as well as in anhydrous caffeine-only pills.

For an individual weighing pounds 70 kg , this dose is equivalent to — mg caffeine. Taking more, however, is unlikely to improve performance further and increases the risk of side effects.

A review of the literature found that caffeine intake affected sport-specific performance e. Although 30 of the 33 trials showed positive improvements in performance, the improvements were not statistically significant in half of them [ 85 ].

In these studies, performance improvement ranged from a decrease of 0. Factors such as the timing of ingestion, caffeine intake mode or form, and habituation to caffeine could also have accounted for the varied effects on performance. Caffeine supplementation is more likely to help with endurance-type activities such as running and activities of long duration with intermittent activity such as soccer than more anaerobic, short-term bouts of intense exercise such as sprinting or lifting weights [ 91 ].

Some evidence suggests that caffeine is more likely to improve performance in people who are not habituated to it [ 85 ]. However, other evidence shows no habituation effect of caffeine consumption on performance [ 92 ].

Other adverse effects of caffeine include insomnia, restlessness, nausea, vomiting, tachycardia, and arrhythmia [ ]. Caffeine does not induce diuresis or increase sweat loss during exercise and therefore does not reduce fluid balance in the body that would adversely affect performance [ 13 , 90 , 98 ].

For healthy adults, the U. The American Academy of Pediatrics warns that caffeine-containing energy drinks in particular have no place in the diets of children or adolescents and are not suitable for use during routine physical activity [ ]. Pure powdered caffeine is available as a dietary supplement and is very potent.

Furthermore, combining caffeine with other stimulants could increase the potential for adverse effects [ 94 ]. At least two young men have died as a result of taking an unknown amount of pure powdered caffeine [ ].

Caffeine is easily and rapidly absorbed, even from the buccal membranes in the mouth, and is distributed throughout the body and brain.

It reaches peak concentrations in the blood within 45 minutes of consumption and has a half-life of about 4—5 hours [ 83 ]. For a potential benefit to athletic performance, users should consume caffeine 15 to 60 minutes before exercise [ 13 , 85 ].

Consumption of caffeine with fluid during exercise of long duration might extend any performance improvements [ 85 ]. In a position statement, the AND, DoC, and ACSM state that caffeine supplementation reduces perceived fatigue and enables users to sustain exercise at the desired intensity longer [ 12 ].

The U. It adds that caffeine could reduce perceived exertion when exercise lasts longer. The Australian Institute of Sport supports the use of caffeine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how caffeine should be used for best results [ 29 ].

The World Anti-Doping Agency does not prohibit or limit caffeine use [ ]. L-citrulline is a nonessential amino acid produced in the body, mainly from glutamine, and obtained from the diet. Watermelon is the best-known source; 1 cup diced seedless watermelon has about mg citrulline [ ].

The subsequent conversion of arginine to nitric oxide, a potent dilator of blood vessels, might be the mechanism by which citrulline could serve as an ergogenic aid.

In fact, consumption of citrulline might be a more efficient way to raise blood arginine levels than consumption of arginine because more citrulline is absorbed from the gut than arginine. Most studies have used citrulline malate, a combination of citrulline with malic acid a constituent in many fruits that is also produced endogenously , because malate, an intermediate in the Krebs cycle, might enhance energy production [ 30 ].

The research to support supplemental citrulline as an ergogenic aid is limited and conflicting at best. The few published studies have had heterogeneous designs and ranged in duration from 1 to 16 days.

As an example, in one randomized controlled study with a crossover design, 41 healthy male weightlifters age 22—37 years consumed 8 g citrulline malate or a placebo 1 hour before completing barbell bench presses to exhaustion [ ].

Overall, participants could complete significantly more repetitions when taking the supplement and reported significantly less muscle soreness 1 and 2 days after the test.

Another study that randomized 17 young healthy men and women to take citrulline without malate either 3 g before testing or 9 g over 24 hours or a placebo found that participants using the citrulline did not perform as well as those taking the placebo on an incremental treadmill test to exhaustion [ ].

Although citrulline supplementation might increase plasma levels of nitric oxide metabolites, such a response has not been directly related to any improvement in athletic performance [ 30 ]. Studies have not adequately assessed the safety of citrulline, particularly when users take it in supplemental form for months at a time.

In the study of weight lifters described above, 6 of the 41 participants reported stomach discomfort after taking the supplement [ ]. The research to date does not provide strong support for taking citrulline or citrulline malate to enhance exercise or athletic performance [ 30 ].

Whether athletes in specific sports or activities might benefit from taking supplemental citrulline remains to be determined [ ]. Dietary supplements that contain citrulline provide either citrulline or citrulline malate.

Citrulline malate is Sellers of some citrulline malate dietary supplements claim that they provide a higher percentage of citrulline with labels listing, for example, citrulline malate or tri-citrulline malate , but studies have not determined whether these supplements are superior to standard citrulline or citrulline malate supplements.

Creatine is one of the most thoroughly studied and widely used dietary supplements to enhance exercise and sports performance [ ].

Creatine is produced endogenously and obtained from the diet in small amounts. It helps generate ATP and thereby supplies the muscles with energy, particularly for short-term events [ ].

A person weighing pounds has about g creatine and phosphocreatine in his or her body, almost all in the skeletal and cardiac muscles [ ]. However, it is only when users consume much greater amounts of creatine over time as a dietary supplement that it could have ergogenic effects.

Metabolized creatine is converted into the waste product creatinine, which is eliminated from the body through the kidneys.

Studies in both laboratory and sports settings have found that short-term creatine supplementation for 5 to 7 days in both men and women often significantly increases strength e.

In one example, a study randomized 14 healthy, resistance-trained men age 19—29 years to receive 25 g creatine monohydrate or a placebo for 6—7 days [ ]. Participants taking the supplement had significant improvements in peak power output during all five sets of jump squats and in repetitions during all five sets of bench presses on three occasions.

Compared with those taking the placebo, participants taking the creatine improved their performance in both meter sprints and six intermittent m sprints.

Supplementation with creatine over weeks or months helps training adaptations to structured, increased workloads over time. Individuals have varied responses to creatine supplementation, based on factors such as diet and the relative percentages of various muscle fiber types [ , ].

Vegetarians, for example, with their lower muscle creatine content, might have greater responses to supplementation than meat eaters. Overall, creatine enhances performance during repeated short bursts of high-intensity, intermittent activity, such as sprinting and weight lifting, where energy for this predominantly anaerobic exercise comes mainly from the ATP-creatine phosphate energy system [ 38 , ].

Creatine supplementation seems to be of little value for endurance sports, such as distance running or swimming, that do not depend on the short-term ATP-creatine phosphate system to provide short-term energy, and it leads to weight gain that might impede performance in such sports [ , ].

Furthermore, in predominantly aerobic exercise lasting more than seconds, the body relies on oxidative phosphorylation as the primary energy source, a metabolic pathway that does not require creatine [ ].

Studies have found no consistent set of side effects from creatine use, except that it often leads to weight gain, because it increases water retention and possibly stimulates muscle protein synthesis [ , ].

Several studies have found that supplemental creatine monohydrate, when used for a strength-training program, can lead to a 1—2 kg increase in total body weight in a month [ 73 ]. Creatine is considered safe for short-term use by healthy adults [ 12 , , , ].

In addition, evidence shows that use of the product for several years is safe [ , ]. Anecdotal reactions to creatine use include nausea, diarrhea and related gastrointestinal distress, muscle cramps, and heat intolerance.

Creatine supplementation may reduce the range of motion of various parts of the body such as the shoulders, ankles, and lower legs and lead to muscle stiffness and resistance to stretching [ ].

Adequate hydration while taking creatine might minimize these uncommon risks [ ]. In a position statement, the AND, DoC, and ACSM advise that creatine enhances performance of cycles of high-intensity exercise followed by short recovery periods and improves training capacity [ 12 ].

In its position statement, the ISSN states that creatine monohydrate is the most effective nutritional supplement currently available for enhancing capacity for high-intensity exercise and lean body mass during exercise [ ].

The ISSN contends that athletes who supplement with creatine have a lower incidence of injuries and exercise-related side effects compared to those who do not take creatine [ ].

The Australian Institute of Sport supports the use of creatine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].

In some studies, the loading dose is based on body weight e. Other, usually more expensive, forms of creatine e. Deer antler velvet consists of cartilage and epidermis from growing deer or elk antlers before ossification [ , ].

It is used as a general health aid in traditional Chinese medicine. Several growth factors have been detected in deer antler velvet, such as IGF-1, that could promote muscle tissue growth in a similar way to the quick growth of deer antlers. Three randomized controlled trials in a total of 95 young and middle-age men and 21 young females provide virtually no evidence that deer antler velvet supplements improve aerobic or anaerobic performance, muscular strength, or endurance [ , ].

The supplements provided no significant ergogenic effects compared with placebo. Studies have not adequately assessed the safety of deer antler velvet. The studies cited above found no side effects in participants taking deer-antler-velvet supplements. IGF-1 is available as a prescription medication, and its reported side effects include hypoglycemia, headache, edema, and joint pain [ ].

An evaluation of six deer-antler-velvet dietary supplements that were commercially available in found that five of them contained no deer IGF-1, and four were adulterated with human IGF-1 [ ].

Only one of the six supplements contained a low level of deer IGF The research to date does not support taking deer-antler-velvet supplements to enhance exercise or athletic performance.

The National Collegiate Athletic Association [ ] and the World Anti-Doping Agency [ ] ban the use of IGF-1 and its analogues in athletic competition. DHEA is a steroid hormone secreted by the adrenal cortex. The body can convert DHEA to the male hormone testosterone; testosterone's intermediary, androstenedione; and the female hormone estradiol [ ].

Testosterone is an anabolic steroid that promotes gains in muscle mass and strength when combined with resistance training [ ]. The minimal research on DHEA's use to enhance exercise and athletic performance provides no evidence of benefit [ ].

Compared to placebo, the DHEA and androstenedione produced no statistically significant increase in strength, aerobic capacity, lean body mass, or testosterone levels [ ].

The supplement provided no benefits compared with placebo in increasing muscle strength, lean body mass, or testosterone concentrations [ ]. Studies have not adequately assessed the safety of DHEA. The two short-term studies in men described above found no side effects from the DHEA; blood lipid levels and liver function remained normal.

Other studies have found that in women, use of DHEA for months significantly raises serum testosterone but not estrogen levels, which can cause acne and growth of facial hair [ ]. The research to date does not support taking DHEA supplements to enhance exercise or athletic performance.

The National Collegiate Athletic Association and the World Anti-Doping Agency ban the use of DHEA [ , ]. Ginseng is a generic term for botanicals from the genus Panax. Some popular varieties are known as Chinese, Korean, American, and Japanese ginseng.

Preparations made from ginseng roots have been used in traditional Chinese medicine for millennia as a tonic to improve stamina and vitality [ ]. So-called Siberian or Russian ginseng Eleutherococcus senticosus , although unrelated to Panax ginseng, has also been used in traditional Chinese medicine to combat fatigue and strengthen the immune system [ ].

Numerous small studies, with and without placebo controls, have investigated Panax ginseng's potential to improve the physical performance of athletes, regular and occasional exercisers, and largely sedentary individuals. In almost all cases, the studies found that Panax ginseng in various doses and preparations had no ergogenic effect on such measures as peak power output, time to exhaustion, perceived exertion, recovery from intense activity, oxygen consumption, or heart rate [ , ].

One review of studies of the effects of Siberian ginseng on endurance performance found that the five studies with the most rigorous research protocols with a total of 55 men and 24 women showed no effect of supplementation for up to 6 weeks on exercise performed for up to minutes [ ].

Short-term Panax ginseng use appears to be safe; the most commonly reported adverse effects include headache, sleep disturbances, and gastrointestinal disorders [ ].

It has been proven time and again to provide benefits for anaerobic fitness, strength, and power, and it's the most widely used supplement for those participating in power-based sports. If you've heard stories of negative side effects from taking creatine, don't worry; these creatine myths have all been debunked and it's been proven that creatine is safe for teens.

If building muscle is the goal, supplementing with creatine is a no-brainer! Amino acids are the building blocks of protein. The three branched-chain amino acids BCAAs are essential amino acids found in protein-rich foods. These aminos are considered "essential" because the body cannot produce them and they must be obtained in the diet.

BCAAs in their free form can get into the body faster than those ingested in whole food and protein powders, helping with recovery and supporting muscle growth. The branched-chain amino acids—leucine, isoleucine, and valine—aid recovery and muscle growth. Supplementing with BCAAs can be your key to getting bigger!

Protein bars provide the ultimate convenience. Teens are notoriously busy and sometimes it's impossible to eat a meal or even mix a protein shake. You need something simple. Something that tastes good. Something that has every macronutrient you need for that meal.

Protein bars are the solution! From gluten free to low carb to vegan, there is a protein bar for every diet. Just be sure to read the label carefully, as some kinds can contain a lot of sugar and fat, making them little more than glorified candy bars.

Testosterone boosters include ingredients that spark the body to produce more testosterone. It's best to avoid these supplements not just because of possible health risks but simply because they are mostly a waste of money. As a teen, you are already producing sufficient testosterone, as well as growth hormone which is ideal for muscle growth.

The main ingredient in most fat burners and pre-workouts is caffeine, which is a stimulant. It causes an increase in your metabolic rate burns more calories , alertness, and physical performance.

Sounds great, right? It is—when taken in moderation. A cup of coffee a day is fine, however the amount of caffeine many fat burners and pre-workouts contain is more than is recommended for teens.

These products are also unnecessary for most teens; teenagers naturally have more energy provided you're getting enough sleep and are able to burn fat more quickly than most adults. This product is not intended to diagnose, treat, cure, or prevent any disease.

View all articles by this author. What are the Best Supplements for Teen Bodybuilders? Creatine is another standard recommendation for youth, simply because it works, is cheap, safe, and it seems to be in pretty much everything anyway.

Creatine is an energy molecule for most but not all cells and can draw water into these cells. By providing more energy to these cells, creatine ensures they can perform more work and thrive. The cell we refer to most is the muscle cell.

More work and hydration in these cells results in more muscle protein synthesis and increases the size of the muscles. Basically, if you take too much creatine at once time, an upset stomach and nausea can occur, followed a few hours later by diarrhea. Creatine seems to be one of the few supplements that we can say, beyond a reasonable doubt that extends to most people under most circumstances, is without medically concerning side-effects and is one of the safest supplements currently available.

About the Author: Sol Orwell co-founded Examine. com in early Recommended Athletes' Acceleration Products. You must be logged in to post a comment.

Safe Supplements for Youth By: Sol Orwell Protein powders The mistaken notion that protein powders somehow cause kidney damage is even more prevalent when talking about youth, in part because of the perceived susceptibility of youth to chemical insults.

No one grows faster than bodybuilding teens, assuming they know what they're doing. Here are some guidelines for adding supplements to get the most out of your training and nutrition! Supps for Teens Bodybuilding for Teens: Start Here Keys to Bodybuilding Success Best Workout for Teens Muscle-Building Mistakes.

Instead of always looking for the next big supplement to hit the market, teen bodybuilders should start with the tried-and-true essentials. But that begs the question, "what are the best supplements for teens and which products should they say no to?

It's simple: The best supplements for teens are those that produce results without doing damage to a still-growing body. They don't have to be beneficial only for goals like muscle gain and weight loss —supplements that help to improve overall health are just as beneficial to a teen bodybuilder as those aimed solely at aesthetic goals.

And with improved overall health, the aesthetic goals become that much more achievable. It's also important to understand that no supplements will replace a good diet or make up for poor training. But if you have your training and nutrition dialed in, adding some supplements could give you the extra boost you're looking for.

Here's a roundup of the best choices for growing teen bodybuilders, along with some suggestions for products to avoid. Protein is the building block of muscle. Your body already requires more fuel simply due to the natural growth processes you're experiencing during your teen years.

Add intense weight training and any sports activities, and your protein requirement gets much higher than that of a sedentary adult.

While you should already be consuming adequate protein from your diet, protein powders are a convenient way to ensure you meet your daily protein needs and tide you over when it's not possible to get in a regular meal. There are lots of different kinds of protein powders , so it shouldn't be too hard to find the right one for you.

If you're trying to build muscle, you'll need plenty of protein! A good protein powder can help you meet your daily protein needs without the hassle of whole foods.

Just as teenagers need more protein than a sedentary adult, you also need more vitamins and minerals. en español: Suplementos deportivos. Medically reviewed by: Amy W. Anzilotti, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size.

What Are Sports Supplements? Do Sports Supplements Work? Are Sports Supplements Safe for Teens? It's hard to know if sports supplements are safe because: Long-term studies in teens haven't been done. Sports supplements may contain harmful drugs or additives not listed on the label. If you're considering taking a sports supplement, talk to your doctor first.

Are Sports Supplements Checked for Safety? If there is a problem with a supplement, the FDA will investigate it. What Are the Different Kinds of Sports Supplements? Many sports supplements are available.

Common ones include: Creatine Creatine pronounced: KREE-eh-teen is a substance made in the body. Even though creatine may have benefits, it can cause side effects such as: weight gain joint stiffness muscle cramping nausea headaches Few studies have looked at the long-term safety of creatine use by teens.

Amino Acid Supplements Amino acids, the building blocks of proteins, help build muscle. Protein Supplements Most protein supplements are made of the proteins casein and whey. This can happen: during periods of rapid growth when first starting to work out when increasing the intensity of workouts when recovering from injury if they are vegetarian or vegan In general, protein supplements do not seem to cause serious side effects.

In high doses, they can cause: thirst bloating cramps diarrhea poor appetite tiredness As with other supplements, long-term studies in teens haven't been done. Caffeine There is some evidence that caffeine can boost sports performance.

Side effects vary from person to person but can include: headaches irritability nervousness dehydration stomach upset trouble sleeping racing heart irregular heartbeat The long-term effects of caffeine on teens aren't known, so it's best to avoid it.

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