Sports supplements are pills, powders, or drinks used to build muscle, lose weight, or improve endurance.
Do Sports Supplements Work?
Most sports supplement claim to help athletes in some way. But research shows that only a few supplements have proven benefits for athletes.
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?
Sports supplements are considered dietary supplements. Dietary supplements are products taken by mouth to support the diet. Dietary supplements do not need U.S. Food and Drug Administration (FDA) approval before they are sold. Companies that make supplements are supposed to follow the FDA's current good manufacturing practices to ensure quality and safety of their product. But this doesn't always happen and some supplements may contain drugs or additives not listed on the label.
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 (pronounced: KREE-eh-teen) is a substance made in the body. It is involved in making energy for muscle contractions.
Man-made creatine is sold as a powder or pill and in energy bars and drink mixes. Studies show that it can help athletes who do sports that have short bursts of intense exercise with short recovery times (such as sprinting and powerlifting).
Even though creatine may have benefits, it can cause side effects such as:
Few studies have looked at the long-term safety of creatine use by teens. Some research shows that it can harm the kidneys. Doctors usually recommend it be used only by athletes over 18 years old.
Amino Acid Supplements
Amino acids, the building blocks of proteins, help build muscle. Amino acids used as supplements include glutathione, cysteine, arginine, leucine, glutamine, and citrulline. 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:
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.
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