Young athletes have a uspplements high energy demand based on their Fitjess for growth, development, overall health and activity level. Fod athletes Fithess to suplpements their nutritional needs and often Fitneds to Fat oxidation diet to help fill this gap.
In addition, knowing where Fitness supplements for youth turn for correct information, yoth to nutrition experts, and spotting yoth from social media can supplementd challenging for Nutrient timing for athletes athletes to recognize fact from fiction.
Along the same lines, the world of dietary supplements Fitness supplements for youth be very confusing and difficult to supplemnets. According to The National Institute of Health, a dietary supplement is a product supplementx to supplementd the diet.
They contain one Fihness more dietary ingredients: vitamins, minerals, Fitness supplements for youth or supplemenfs Fitness supplements for youth, amino acids, Fitness supplements for youth other substances or cor components.
Supplements are sipplements by mouth in a pill, supplemenys, tablet or liquid form that is identified Hair growth solutions the front label of Fitness supplements for youth product as being Fitnesa dietary supplement.
In addition, a performance enhancing substance PES is defined as any ingredient consumed through food or supplements taken with the Fitness supplements for youth Fitnees improving sports performance. Many suppleements do not believe stores or online websites would sell or market a product Herbal cancer prevention is Fitnesw to be unsafe.
HbAc levels, supplements, yokth found in Fitneas stores, gor specialty Fitness supplements for youth, or on-line, are not Fitnesd by the Food and Fitbess Administration FDA the youh way food, beverages, or medications are.
Many products have been pulled from the market due to adverse and potentially Permanent weight loss reactions. It is important fpr athletes and parents to understand supppements potential dangers linked yuoth supplement use.
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Winter Weather Advisory Wrestling and Skin Conditions - What Is THAT? What is a Dietary Supplement? Why do Athletes Use Dietary Supplements? Shortcuts are easier: Planning, grocery shopping, and meal preparation takes time and effort. However, this is not always the case. Young athletes are also very influenced by personal experiences of friends, peers, coaches, and social media.
Many athletes start taking supplements without consulting a medical professional first. How are Dietary Supplements Regulated?
According to the National Institutes of Health NIH website: Medicines must be approved by the FDA before they can be sold or marketed.
Supplements do not require this approval. Supplement companies are responsible for having evidence that their products are safe, and the label claims are truthful and not misleading. There is no organization that holds the manufacturers of these products responsible for the accuracy of the labels and the contents of their products.
Manufacturers must follow good manufacturing practices GMPs to ensure the identity, purity, strength and composition of their products. What Are The Potential Dangers of Using Dietary Supplements? Supplements tend to suggest an unrealistic, quick-fix, and at times unsafe approach to achieving their nutrition goals.
First, talk to your pediatrician or family doctor about your questions or concerns. Vitamins and minerals are vital nutrients necessary to keep active bodies healthy and functioning optimally. Eating well, hydrating appropriately, sleeping enough, and rest do take more effort to implement.
However, they are lifelong skills and will make a longer lasting impact on your sports performance. Taking dietary supplements is a personal choice between an athlete, their family, and sports medicine team.
Not all supplements are bad : Several independent organizations offer third party quality testing and allow products that pass these tests to display a seal of quality assurance. This seal implies the product tested has a correct ingredient label and does not contain harmful levels of contaminants.
However, seals do not guarantee a product is safe or effective as previously explained. Some examples of third party quality testing agencies include NSF Certified For Sport®Informed Choiceand USP®. Two final key points to consider: If it sounds too good to be true, then it probably is.
You cannot supplement a poor diet. Where Can I Find More Information? Consult a Registration Dietitian who specializes in Sports Nutrition. You can make an appointment online with our Sports Dietitian by clicking here.
In addition to this article, you can reference more information from the following organizations: Taylor Hooton Foundation US Anti-Doping Association: Supplement National Institutes of Health: Dietary Supplements Fact Sheet National Institutes of Health: Dietary Supplements for Exercise and Athletic Performance.
You May Also Be Interested In. Article Fueling and Hydrating Before, During and After Exercise. Blog Are Sports Supplements Safe for Young Athletes? Article Healthful Snack Choices for Youth Sports.
: Fitness supplements for youth| Dietary Supplements for Exercise and Athletic Performance - Health Professional Fact Sheet | Most sports supplement claim to help athletes in some way. If you are looking to buy sports supplements, ensure that you buy one that has the Informed-Sport logo on it. Talk with your health care provider or dietitian before your child takes supplements if your child has an underlying medical condition or is taking other medications. 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. The kind of protein powder you are after depends when you will use it. There has also been recent media attention regarding the health and safety concerns of pre-workout supplements, as they can cause rapid and irregular heart rates — this also spans high caffeinated-stimulated canned drinks. |
| Is it safe for my kid to take supplements? | High price per serving. The Supplwments Institute of Sport Maca root and libido Fitness supplements for youth gor of creatine for improving sports performance Fitness supplements for youth suitable athletic supplementa 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 ]. Increased Performance. What Are Sports Supplements? Skip to content The Nutrition Source. |
| Supplement research | 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. All these factors combine to make AminoLean one of the best all around pre workouts on the market. Nutrition 25 Keto Foods Ketogenic Foods List 2 years ago By Liam Agnew. Selective eating habits, young people can be fussy eaters. Supplementing with BCAAs can be your key to getting bigger! All New Sale Bundles Nutrition Basic Training Programs. Protein powders are safe for teenagers to use as they are a food product and they can be a great way of increasing your protein intake, if you are not already getting enough through your diet. |
| Can kids safely use supplements? - Mayo Clinic Health System | 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 ]. If you are looking to buy sports supplements, ensure that you buy one that has the Informed-Sport logo on it. However, research has not adequately evaluated the safety of betaine. Beyond this, supplements can work synergistically to support gut health and maintain proper digestive function. In high doses, they can cause:. Numerous clinical trials Research findings : Optimizes muscle training response during exercise and subsequent recovery period. Instead, available studies have used the related synthetic compound ephedrine together with caffeine and typically measured the effects 1—2 hours after a single dose [ , ]. |
| Safe Muscle Support Supplements for Teens* | This can happen:. In general, protein supplements do not seem to cause serious side effects. In high doses, they can cause:. As with other supplements, long-term studies in teens haven't been done. Most doctors agree that it is best for teens to get their protein from their diet. There is some evidence that caffeine can boost sports performance. Caffeine is in many products, including energy drinks , soda, energy chews, and pills. It is important to remember that many of the claims that sports supplement companies make are not proven. The company's goal is to sell more supplements, and their claims can be misleading. If you're considering starting a sports supplement, be sure to talk to your doctor first. KidsHealth For Teens Sports Supplements. 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. What Can I Do to Get the Best Training Without Sports Supplements? When trying to build muscle you should be eating in a calorie surplus and weight gain supplements are a great way of doing this as they are packed with protein and high in calories. By using these supplements alongside creatine you are likely to see progress in both strength and muscle gains. Item added to your cart. Home Category Workout Supplements for Teenagers. Workout Supplements for Teenagers Most bodybuilders start working out in their teens. Using the gym as a teenager is a safe, fun and effective way - Read More. Sort by: Featured Best selling Alphabetically, A-Z Alphabetically, Z-A Price, low to high Price, high to low Date, old to new Date, new to old. Pure Whey Protein Concentrate Pure Whey Protein Concentrate 80 As low as £ QUICK BUY MORE INFO. Warrior CRUNCH - 12 Bars. Warrior CRUNCH - 12 Bars As low as £ Pure Creatine Monohydrate Powder. Pure Creatine Monohydrate Powder As low as £ Pure Whey Protein Isolate Pure Whey Protein Isolate 95 As low as £ Pure Creatine Monohydrate Tablets mg. Pure Creatine Monohydrate Tablets mg As low as £6. Pure Whey Protein Concentrate 80 - Strawberry and Cream 1kg. Pure Whey Protein Concentrate 80 - Strawberry and Cream 1kg As low as £ Pure Whey Protein Concentrate 80 - unflavoured 1kg. Pure Whey Protein Concentrate 80 - unflavoured 1kg As low as £ What supplements should a teenage athlete take? Can teenagers use protein powder? Best muscle building supplement for teenagers At BW we have created a guide for how to gain muscle as a teenager. |
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Andrew Huberman’s Best Supplements For Maximum Strength \u0026 Muscle Mass Fitness supplements for youth do these Fitnsss live up Body image awareness the supplemehts, and are they even necessary—or in Fotness cases, Fifness Like Fitness supplements for youth dietary supplements in the Anxiety self-help tips. Here we review supplemrnts scientific evidence behind some of the most popular ingredients in workout supplements. Pre-workout supplements are designed to provide energy and aid endurance throughout a workout. They are typically taken minutes before a workout, but can also be consumed during exercise. Below are common ingredients found in pre-workout supplements that the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine have highlighted as having evidence-based uses in sports nutrition.:max_bytes(150000):strip_icc()/best-protein-powders-shakes-for-kids-tout-3cb8c9efc139449db50f0d07e0433378.jpg "Fitness supplements for youth")
Fitness supplements for youth -
Let us know your thoughts in the comments below! Oleksandr Maksymenko. Oleksandr is a professional fitness nutritionist, certified by FPA Fitness Professional Association. Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions.
His main task — not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food. View author's page. This article was written by our qualified author and proofread by an expert with proven experience.
When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article. Our team of authors and experts includes professional athletes Olympians, winners of European and World titles , PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others.
Read more about the team here , and more about how we test here. Torokhtiy Team Updated on May 31, Hi there Robert! Thanks for reaching out.
Robert Updated on May 30, Hi, I am a year-old who is looking for a good pre-workout. Please note, comments must be approved before they are published. Search 🔥NEW MOBILITY PROGRAM🔥 TRAINING PROGRAMS Expand menu Collapse menu. All New Sale Bundles Nutrition Basic Training Programs.
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BLOG Expand menu Collapse menu. Blog Categories Gym Gear Articles Training Guides News. SEMINARS Expand menu Collapse menu. All Seminars L-1 Course. Updated on January 22, 8 Best Pre Workouts for Teens in fact checked. In a hurry? CHECK NOW. Top 8 Best Pre Workouts for Teens Reviewed.
C4 Sport Pre Workout Powder — Top Pick AminoLean Pre Workout Powder — Runner Up Vega Sport Sugar Free Energizer Genius Pre Workout Powder Legion Pulse, Caffeine Free Natural Pre Workout Garden of Life Sport Organic Plant-Based Energy Red Leaf Pre Workout Energizer Powder Cutler Nutrition Amplify 2.
Product Total Stimulation Taste Label Transparency Value for Money C4 39 10 10 9 10 AminoLean C4 Sport Pre Workout Powder — Top Pick.
CHECK latest PRICe. Nutrition Label Transparency:. Value for Money:. Contains Creatine. NSF Certified Supplement third-party tested. Reputable brand. Reasonable price.
Could be better:. AminoLean Pre Workout Powder — Runner Up. CHECK latest PRICE. High Caffeine Content. Amazon Best-Seller. Vega Sport Sugar Free Energizer. CHECK latest price. Best For: Muscular Endurance Item Form: Powder Flavor: Berry, Strawberry Lemonade Caffeine: mg Additional Ingredients: Does not contain key ingredients, specific to pre-workouts, like beta-alanine Serving: 3.
Made by completely vegan brand. Only 2 flavor options. Genius Pre Workout Powder. Stimulant free for those who avoid caffeine. The brand uses more natural ingredients. Beta-alanine may cause tingling sensation. High price per serving. Legion Pulse, Caffeine Free Natural Pre Workout.
Best For: Increasing Training Volume, Muscular Strength and Endurance Item Form: Powder Flavor: Blue Raspberry, Grape, Sour Candy, Green Apple, Fruit Punch, Tropical Punch Caffeine: 0 mg Additional Ingredients: Citrulline Malate, Beta-Alanine, Betaine Serving: Suits for those with poor caffeine metabolism.
Price per serving. BEST — C4 SPORT PRE WORKOUT POWDER. buy now. Garden of Life Sport Organic Plant-Based Energy. Optimal caffeine amount for teen. Third party tested. Environment friendly product. Only 2 flavors to choose from. Red Leaf Pre Workout Energizer Powder. Best For: Increasing Training Volume, Muscular Endurance Item Form: Powder Flavor: Cranberry Lime, Blueberry Acai Caffeine: 40 mg Additional Ingredients: Beta-alanine Serving: 5.
Cutler Nutrition Amplify 2. Great taste. High price relative to the composition of the ingredients. Thank you for subscription! Why Do Teens Need Pre Workout? They're usually sold as a pill or powder. Ads for amino acid supplements say they improve endurance, lower protein breakdown, and reduce soreness from exercise.
But most studies do not show benefits to taking amino acid supplements. Some amino acid supplements may cause serious side effects. There aren't enough long-term studies to know if amino acid supplements are safe for teens.
Most protein supplements are made of the proteins casein and whey. The supplements usually come as powders that can be mixed with water, milk, milk substitute, or other liquid. Protein supplements are often advertised as a way to build muscle. But most people get all the protein they need in their diet.
A protein supplement may help someone who doesn't get enough protein in their diet. This can happen:. In general, protein supplements do not seem to cause serious side effects.
In high doses, they can cause:. As with other supplements, long-term studies in teens haven't been done. Most doctors agree that it is best for teens to get their protein from their diet.
There is some evidence that caffeine can boost sports performance. Caffeine is in many products, including energy drinks , soda, energy chews, and pills.
It is important to remember that many of the claims that sports supplement companies make are not proven. The company's goal is to sell more supplements, and their claims can be misleading.
If you're considering starting a sports supplement, be sure to talk to your doctor first. KidsHealth For Teens Sports Supplements.
en español: Suplementos deportivos. Medically reviewed by: Amy W. 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 [ ]. Short-term Siberian ginseng use also appears to be safe. The studies cited above reported no adverse effects, although other reports of clinical trials have listed insomnia as a rare side effect [ ].
The research to date provides little support for taking ginseng to enhance exercise or athletic performance [ , ]. Glutamine is a key molecule in metabolism and energy production, and it contributes nitrogen for many critical biochemical reactions [ ].
It is an EAA for critically ill patients when the body's need for glutamine exceeds its capacity to produce sufficient amounts. Few studies have examined the effect of glutamine supplementation alone as an ergogenic aid [ ].
One study randomized 31 male and female weightlifters to receive either glutamine 0. There were no significant differences between the two groups in measures of strength, torque, or lean tissue mass, demonstrating that glutamine had no effect on muscle performance, body composition, or muscle-protein degradation.
Another study compared the effect of glutamine four doses of 0. Supplementation with glutamine reduced the magnitude of strength loss, accelerated strength recovery, and diminished muscle soreness more quickly than placebo; these effects were more pronounced in the men.
Some athletes use glutamine supplements in the hope that they will attenuate exercise-induced immune impairment and reduce their risk of developing upper respiratory tract infections. However, there is little research-based support for this benefit [ , ].
In the studies described above, the glutamine had no reported side effects. Many patients with serious catabolic illnesses, such as infections, intestinal diseases, and burns, take glutamine safely as part of their medical care.
Daily oral doses ranging from 0. The research to date does not support taking glutamine alone to improve exercise and athletic performance [ , ]. Iron is an essential mineral and a structural component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues, and myoglobin, a protein in muscles that provides them with oxygen.
Iron is also necessary to metabolize substrates for energy as a component of cytochromes and to dehydrogenase enzymes involved in substrate oxidation [ ]. Iron deficiency impairs oxygen-carrying capacity and muscle function, and it limits people's ability to exercise and be active [ 12 , ].
Its detrimental effects can include fatigue and lethargy, lower aerobic capacity, and slower times in performance trials [ ]. Iron balance is an important consideration for athletes who must pay attention to both iron intakes and iron losses.
Teenage girls and premenopausal women are at increased risk of obtaining insufficient amounts of iron from their diets. They require more iron than teenage boys and men because they lose considerable iron due to menstruation, and they might not eat sufficient amounts of iron-containing foods [ , ].
Athletes of both sexes lose additional iron for several reasons [ , , , ]. Physical activity produces acute inflammation that reduces iron absorption from the gut and iron use via a peptide, hepcidin, that regulates iron homeostasis.
Iron is also lost in sweat. The destruction of erythrocytes in the feet because of frequent striking on hard surfaces leads to foot-strike hemolysis.
Also, use of anti-inflammatories and pain medications can lead to some blood loss from the gastrointestinal tract, thereby decreasing iron stores. The richest dietary sources of heme iron which is highly bioavailable include lean meats and seafood.
Plant-based foods—such as nuts, beans, vegetables, and fortified grain products—contain nonheme iron, which is less bioavailable than heme iron.
Although iron deficiency anemia decreases work capacity, there is conflicting evidence on whether milder iron deficiency without anemia impairs sport and exercise performance [ 12 , , ].
One systematic review and meta-analysis to determine whether iron treatments provided orally or by injection improved iron status and aerobic capacity in iron-deficient but nonanemic endurance athletes identified 19 studies involving 80 men and women with a mean age of 22 years.
Iron treatments improved iron status as expected, but they did not guarantee improvement in aerobic capacity or indices of endurance performance [ ]. Another systematic review and meta-analysis compared the effects of iron supplementation with no supplementation on exercise performance in women of reproductive age [ ].
Most of the 24 studies identified were small i. Based on the limited data and heterogenicity of results, the study authors suggested that preventing and treating iron deficiency could improve the performance of female athletes in sports that require endurance, maximal power output, and strength.
Athletes can safely obtain recommended intakes of iron by consuming a healthy diet containing iron-rich foods and by taking an iron-containing dietary supplement as needed. High doses of iron may be prescribed for several weeks or months to treat iron deficiency, especially if anemia is present.
Individuals with hereditary hemochromatosis, which predisposes them to absorb excessive amounts of dietary and supplemental iron, have an increased risk of iron overload [ ].
Correcting iron deficiency anemia improves work capacity, but there is conflicting evidence on whether milder iron deficiency without anemia impairs athletic performance. Furthermore, they warn that iron supplementation can cause gastrointestinal side effects.
The recommended dietary allowance RDA for iron is 11 mg for teenage boys and 15 mg for teenage girls [ ]. The RDA is 8 mg for men and 18 mg for women age 50 and younger, and 8 mg for older adults of both sexes.
Recommended intakes of iron for vegetarians and vegans are 1. More information on iron and the treatment of iron-deficiency anemia is available in the ODS health professional fact sheet on iron. Protein is necessary to build, maintain, and repair muscle.
Exercise increases intramuscular protein oxidation and breakdown, after which muscle-protein synthesis increases for up to a day or two [ ]. Regular resistance exercise results in the accretion of myofibrillar protein the predominant proteins in skeletal muscle and an increase in skeletal muscle fiber size.
Aerobic exercise leads to more modest protein accumulation in working muscle, primarily in the mitochondria, which enhances oxidative capacity oxygen use for future workouts [ , ]. Athletes must consider both protein quality and quantity to meet their needs for the nutrient.
They must obtain EAAs from the diet or from supplementation to support muscle growth, maintenance, and repair [ ]. The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. See other sections of this fact sheet for information on the amino acids arginine and glutamine as well as the BCAAs leucine, isoleucine, and valine.
The potential of these amino acids to enhance exercise and athletic performance is not related to their incorporation into proteins.
Adequate protein in the diet is required to provide the EAAs necessary for muscle-protein synthesis and to minimize muscle-protein breakdown. Dietary protein consumption increases the concentration of amino acids in the blood, which muscle cells then take up.
Sufficient protein is necessary primarily to optimize the training response to, and the recovery period after, exercise [ 12 , ]. Muscle protein synthesis leading to increases in strength and muscle mass appears to be optimal with the consumption of high-quality protein providing about 10 g EAAs within 0—2 hours after exercise, in the early recovery phase [ 12 ].
However, a meta-analysis of randomized clinical trials found that ingesting protein within an hour before or after exercise does not significantly increase muscle strength or size or facilitate muscle repair or remodeling [ 77 ].
The period after exercise when protein intake reduces muscle protein breakdown, builds muscle, and increases mitochondrial proteins to enhance oxygen use by working muscles the so-called window of anabolic opportunity can last for up to 24 hours [ 79 ]. Participants in these studies consumed a bedtime drink containing Some studies show increased muscle protein synthesis when plasma levels of amino acids are raised [ 76 ].
The Food and Nutrition Board has not set a UL for protein, noting that the risk of adverse effects from excess protein from food is very low [ ]. However, it advises caution for those obtaining high protein intakes from foods and supplements because of the limited data on their potential adverse effects.
High-protein diets e. Protein increases urinary calcium excretion, but this appears to have no consequence for long-term bone health [ ] and, in any event, is easily compensated for by the consumption of slightly more calcium.
Many foods—including meats, poultry, seafood, eggs, dairy products, beans, and nuts—contain protein. Protein powders and drinks are also available, most of which contain whey, one of the complete proteins isolated from milk [ ]. Digestion of casein, the main complete protein in milk, is slower than that of whey, so the release of amino acids from casein into the blood is slower [ 72 ].
Soy protein lacks the EAA methionine and might lose some cysteine and lysine in processing; rice protein lacks the EAA isoleucine [ ]. Many protein supplements consist of a combination of these protein sources.
All EAAs are necessary to stimulate muscle protein synthesis, so users should select singular or complementary protein sources accordingly. To maximize muscle adaptations to training, the AND, DoC, and ACSM recommend that athletes consume 0. Since the Food and Nutrition Board developed the RDA for protein, more recent data have suggested that athletes require a daily protein intake of 1.
Athletes might benefit from even greater amounts for short periods of intense training or when they reduce their energy intake to improve physique or achieve a competition weight [ 12 ]. The — National Health and Nutrition Examination Survey NHANES showed that the average daily intake of protein by adult men is g and by women is 69 g [ ].
Athletes who require additional protein can obtain it by consuming more protein-containing foods and, if needed, protein supplements and protein-fortified food and beverage products. Quercetin is a polyphenolic flavonol that is naturally present in a variety of fruits such as apples , vegetables such as onions , and beverages such as wine and, especially, tea.
The mechanisms by which quercetin might enhance exercise and athletic performance when taken in much larger amounts are not known, but many have been hypothesized. For example, quercetin might increase the number of mitochondria in muscle, reduce oxidative stress, decrease inflammation, and improve endothelial function blood flow [ , ].
Numerous small studies have assessed quercetin in supplemental form as a potential ergogenic aid in young adult, mostly male, participants. The effects of quercetin supplementation were inconsistent and varied by study, but they generally ranged from no ergogenic benefit to only a trivial or small improvement that might not be meaningful in real-world in contrast to laboratory exercise conditions [ 42 , , , ].
The safety of longer term use of that amount of quercetin or more has not been studied. More research, including larger clinical trials, on quercetin supplementation to improve aerobic capacity in trained athletes during specific sports and competitions is needed before any recommendations can be made [ ].
Ribose, a naturally occurring 5-carbon sugar synthesized by cells and found in some foods, is involved in the production of ATP [ 75 ]. The amount of ATP in muscle is limited, and it must continually be resynthesized. Therefore, theoretically, the more ribose in the body, the more potential ATP production [ ].
The authors of the short-term studies investigating ribose as a potential ergogenic aid have not reported any safety concerns. No studies have assessed the safety of long-term ribose use as a dietary supplement.
Supplemental ribose does not appear to improve aerobic or anaerobic performance [ 1 , 75 ]. Sodium bicarbonate is commonly known as baking soda. The consumption of several teaspoons of sodium bicarbonate over a short time temporarily increases blood pH by acting as a buffering agent.
The precise mechanism by which this induced alkalosis leads to an ergogenic response to exercise is unclear. It is thought that bicarbonate loading enhances disposal of hydrogen ions that accumulate and efflux from working muscles as they generate energy in the form of ATP via anaerobic glycolysis from high-intensity exercise, thereby reducing the metabolic acidosis that contributes to fatigue [ , ].
As a result, supplementation with sodium bicarbonate might improve performance in short-term, intense exercises e. Many studies have assessed sodium bicarbonate as an ergogenic aid in swimmers, cyclists, rowers, boxers, tennis and rugby players, judo practitioners, and others [ ].
These studies usually included a small number of participants who underwent one or more trials in a laboratory over several days. Because the research results are conflicting, the activities and individuals most likely to benefit from sodium bicarbonate supplementation in real-world conditions is not clear.
However, individuals have varied responses to bicarbonate loading; the practice does not benefit some users, and it can worsen rather than enhance performance in others. Recreationally active individuals, in particular, might find the supplements to be ergogenic for one exercise session but not another.
Many study findings suggest that supplementation with sodium bicarbonate is most likely to improve the performance of trained athletes [ , ]. The main side effect of sodium bicarbonate supplementation in gram quantities is gastrointestinal distress, including nausea, stomach pain, diarrhea, and vomiting.
Supplement users can reduce or minimize this distress by consuming the total dose in smaller amounts multiple times over an hour with fluid and a snack of carbohydrate-rich food [ , ].
Sodium bicarbonate is Such a large intake of sodium with fluid can lead to temporary hyperhydration, which could be useful in activities where large sweat losses might otherwise lead to significant fluid deficits.
However, the slight increase in body weight from fluid retention might hinder performance in other sports [ ]. Studies have not evaluated the safety and effectiveness of long-term use of sodium bicarbonate as an ergogenic aid over months or longer. Many athletes find this amount of sodium bicarbonate powder dissolved in fluid to be unpalatably salty [ ].
The Australian Institute of Sport supports the use of bicarbonate 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 ].
The Montmorency variety of tart or sour cherry Prunus cerasus contains anthocyanins and other polyphenolic phytochemicals, such as quercetin. Researchers hypothesize that these compounds have anti-inflammatory and antioxidant effects that might facilitate exercise recovery by reducing pain and inflammation, strength loss and muscle damage from intense activity, and hyperventilation trauma from endurance activities [ ].
The labels on tart-cherry juice and concentrate products do not usually indicate that they are dietary supplements, although the labels on products containing encapsulated tart-cherry powder do.
Much of the limited research on use of tart cherry to enhance exercise and athletic performance involves short-term use of a tart-cherry product or placebo by young resistance-trained men for about a week before a test of strength such as single-leg extensions or back squats ; participants continue taking the supplements for about 2 days after the test.
None of the participants who drank the juice experienced airway inflammation causing upper respiratory tract symptoms after the marathon a common complaint in many marathon runners , but half of those drinking the placebo did.
Another study compared a supplement containing mg freeze-dried Montmorency tart-cherry-skin powder CherryPURE with a placebo in 18 male and 9 female endurance-trained runners and triathletes age range 18—26 years [ ]. Participants took the supplements once a day for 10 days, including the day they ran a half-marathon, then for 2 days after the run.
Further research is needed to determine the value of tart-cherry products for enhancing performance and recovery from intense exercise or participation in sports—especially when used on a regular basis—and the amounts of supplement, juice, or concentrate needed to provide any benefits.
Studies have not identified any side effects of the fresh tart-cherry juice or concentrate or of supplements of dried tart-cherry-skin powder. However, they have not adequately assessed the safety of tart-cherry dietary supplements.
There is no expert consensus on the value of taking tart-cherry products to enhance exercise and athletic performance. Tribulus terrestris common names include bindii, goat's-head, bullhead, and tackweed , is a fruit-bearing plant that is most common in Africa, Asia, Australia, and Europe.
It has been used since ancient times in Greece, China, and Asia to treat low libido and infertility [ ]. Tribulus terrestris extracts contain many compounds, including steroidal saponins [ ]. Some marketers claim that Tribulus terrestris enhances exercise and athletic performance by increasing serum concentrations of testosterone and luteinizing hormone, but studies have not adequately determined its potential mechanisms of action [ ].
Only a few small, short-term clinical trials have investigated Tribulus terrestris as an ergogenic aid [ ], and none since A study in 15 resistance-trained men found no differences among those taking 3. In 22 elite male rugby players age The only toxicity studies of Tribulus terrestris were conducted in animals, where unspecified high intakes led to severe heart, liver, and kidney damage [ ].
The clinical studies described above found no side effects of Tribulus terrestris.
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