Sports Supplementsenteenshttps://kidshealth.org/EN/images/headers/T-sportsSupplement-enHD-AR1.jpgSports supplements are products used to enhance athletic performance. Lots of people who want to improve their performance have questions about how supplements work and whether they're safe.sports supplements, dietary supplements, steroids, human growth hormone, hGH, creatine, performance, athletic performance, improve my performance, ephedra, fat burners, lose weight, thermogenics, roids, juice, anabolic steroids, hormones, muscle mass, stamina, strength, androstenedione, andro, stacking, nutritional supplements, ma huang, ephedrine, stimulant, athletes, teen athletes, sports medicine, strength training, weight training, cardiovascular training, side effects, banned, testosterone, seizures, infertility, menstrual problems, acne, cancer, heart disease, high blood pressure, stroke, irregular heartbeat, death07/31/200011/04/201911/04/2019Amy W. Anzilotti, MD11/01/20194db8dd3c-9d27-4197-8f33-d08f51002b8fhttps://kidshealth.org/ws/RadyChildrens/en/teens/sports-supplements.html/<h3>What Are Sports Supplements?</h3> <p>Sports supplements are pills, powders, or drinks used to build muscle, <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/lose-weight-safely.html/">lose weight</a>, or improve endurance.</p> <h3>Do Sports Supplements Work?</h3> <p>Most sports supplement claim to help athletes in some way. But research shows that only a few supplements have proven benefits for athletes.</p> <h3>Are Sports Supplements Safe for Teens?</h3> <p>It's hard to know if sports supplements are safe because:</p> <ul class="kh_longline_list"> <li>Long-term studies in teens haven't been done.</li> <li>Sports supplements may contain harmful drugs or additives not listed on the label.</li> </ul> <p>If you're considering taking a sports supplement, talk to your doctor first.</p> <h3>Are Sports Supplements Checked for Safety?</h3> <p>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.</p> <p>If there is a problem with a supplement, the FDA will investigate it.</p> <h3>What Are the Different Kinds of Sports Supplements?</h3> <p>Many sports supplements are available. Common ones include:</p> <h4>Creatine</h4> <p>Creatine (pronounced: KREE-eh-teen) is a substance made in the body. It is involved in making energy for muscle contractions.</p> <p>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).</p> <p>Even though creatine may have benefits, it can cause side effects such as:</p> <ul> <li>weight gain</li> <li>joint stiffness</li> <li>muscle cramping</li> <li>nausea</li> <li><a href="https://kidshealth.org/ws/RadyChildrens/en/teens/headaches.html/">headaches</a></li> </ul> <p>Few studies have looked at the long-term safety of creatine use by teens. Some research shows that it can harm the <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/kidneys.html/">kidneys</a>. Doctors usually recommend it be used only by athletes over 18 years old.</p> <h4>Amino Acid Supplements</h4> <p>Amino acids, the building blocks of proteins, help build <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/bones-muscles-joints.html/">muscle</a>. Amino acids used as supplements include glutathione, cysteine, arginine, leucine, glutamine, and citrulline. They're usually sold as a pill or powder.</p> <p>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.</p> <p>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.</p> <h4>Protein Supplements</h4> <p>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.</p> <p>Protein supplements are often advertised as a way to build muscle. But most people get all the protein they need in their diet.</p> <p>A protein supplement may help someone who doesn't get enough protein in their diet. This can happen:</p> <ul> <li>during periods of rapid growth</li> <li>when first starting to work out</li> <li>when increasing the intensity of workouts</li> <li>when recovering from injury</li> <li>if they are <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/vegetarian.html/">vegetarian</a> or vegan</li> </ul> <p>In general, protein supplements do not seem to cause serious side effects. In high doses, they can cause:</p> <ul> <li>thirst</li> <li>bloating</li> <li>cramps</li> <li><a href="https://kidshealth.org/ws/RadyChildrens/en/teens/diarrhea.html/">diarrhea</a></li> <li>poor appetite</li> <li>tiredness</li> </ul> <p>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.</p> <h4>Caffeine</h4> <p>There is some evidence that <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/caffeine.html/">caffeine</a> can boost sports performance. Caffeine is in many products, including <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/sports-energy-drinks.html/">energy drinks</a>, soda, energy chews, and pills.</p> <p>Side effects vary from person to person but can include:</p> <ul> <li>headaches</li> <li>irritability</li> <li>nervousness</li> <li><a href="https://kidshealth.org/ws/RadyChildrens/en/teens/dehydration.html/">dehydration</a></li> <li>stomach upset</li> <li>trouble sleeping</li> <li>racing heart</li> <li>irregular heartbeat</li> </ul> <p>The long-term effects of caffeine on teens aren't known, so it's best to avoid it.</p> <h3>What Can I Do to Get the Best Training Without Sports Supplements?</h3> <p>To get the most out of athletic training without using sports supplements:</p> <ul class="kh_longline_list"> <li><strong>Eat a healthy diet.</strong> A dietitian or nutritionist can help plan <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/myplate.html/">a diet</a> that is best for your age, weight, and activities.</li> <li><strong>Train smart.</strong> A <a class="kh_anchor">coach</a> or fitness instructor can help you with a training plan that includes both <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/strength-training.html/">strength training</a> and fitness training.</li> <li><strong>Get plenty of <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/how-much-sleep.html/">sleep</a>.</strong></li> <li><strong>Avoid <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/alcohol.html/">alcohol</a> and <a href="https://kidshealth.org/ws/RadyChildrens/en/teens/smoking.html/">smoking</a>.</strong></li> </ul> <h3>What Else Should I Know?</h3> <p>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.</p> <p>For more information on sports supplements, visit:</p> <ul> <li><a href="https://www.usada.org/">US Anti-Doping Agency</a></li> <li><a href="https://www.cleanlabelproject.org/">Clean Label Project</a></li> </ul>Suplementos deportivosLa mayoría de los suplementos se venden afirmando que ayudan a los atletas de una u otra forma. Pero las investigaciones indican que solo hay unos pocos de ellos que se ha demostrado que son eficaces para aumentar el rendimiento deportivo.https://kidshealth.org/ws/RadyChildrens/es/teens/sports-supplements-esp.html/54b94b25-1eee-4e3e-bc60-1c5ef4d105bc
5 Ways to Prepare for Your Sports SeasonHow can you get ready to play your best season ever? Read these tips for teen athletes.https://kidshealth.org/ws/RadyChildrens/en/teens/tips-sports.html/67caef23-a43f-4809-92a0-dbeb5c548d2f
A Guide to Eating for SportsYou've prepared for the game in almost every way possible: but now what should you eat? Read about performance foods, nutritional supplements, and more.https://kidshealth.org/ws/RadyChildrens/en/teens/eatnrun.html/583958da-66d4-42bc-acec-95d393a00390
A Guy's Guide to Body ImageMany people think of guys as being carefree when it comes to appearance. But guys spend plenty of time in front of the mirror. And some worry just as much as girls do about their looks.https://kidshealth.org/ws/RadyChildrens/en/teens/male-bodyimage.html/1c60a19e-cb69-4513-9d9f-df1b2d7e8045
Are Steroids Worth the Risk?Will using steroids transform you into the most powerful athlete your coach has ever seen? Read this article to learn the facts on steroid use.https://kidshealth.org/ws/RadyChildrens/en/teens/steroids.html/7378204d-b53c-4311-834d-3a9669cc15e0
Compulsive ExerciseCompulsive exercise can lead to serious health problems. Lots of people don't know when they've crossed the line from healthy activity to unhealthy addiction. Read about ways to tell.https://kidshealth.org/ws/RadyChildrens/en/teens/compulsive-exercise.html/a616539b-6d1d-472f-bd06-b12122dd0fec
Dealing With Stress In SportsWinning is all that matters when you play sports, right? Not when that means you can't even enjoy the game. Read about how to handle sports pressure and competition.https://kidshealth.org/ws/RadyChildrens/en/teens/sports-pressure.html/727cd770-30cc-43b1-90cd-fc2e4673eba0
Nutrition & Fitness CenterVisit our nutrition and fitness center for teens to get information and advice on food, exercise, and sports.https://kidshealth.org/ws/RadyChildrens/en/teens/center/fitness-nutrition-center.html/4e575d37-8408-47c1-bdcb-41197f1fd0eb
Sports CenterThis site has tips on things like preparing for a new season, handling sports pressure, staying motivated, and dealing with injuries.https://kidshealth.org/ws/RadyChildrens/en/teens/center/sports-center.html/c6fa6931-7439-4e86-9613-99545f761388
Sports and Exercise SafetyPlaying hard doesn't have to mean getting hurt. The best way to ensure a long and injury-free athletic career is to play it safe from the start. Find out how.https://kidshealth.org/ws/RadyChildrens/en/teens/sport-safety.html/cbffad82-3814-4cbc-8758-dd3aac78c363
Strength TrainingIs working out with weights safe for teens? The best way to build muscle tone and definition is to combine aerobic and flexibility exercises with the right kind of strength training.https://kidshealth.org/ws/RadyChildrens/en/teens/strength-training.html/3808ee7a-5dd8-463c-a07e-bb53bf3c4ce7
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