While the usage of supplements among teenagers is still outright denounced by a minority of parents and coaches, the majority of high school parents and coaches actually endorse or support the use of supplements for teens, specifically those who are athletes. The reason for this is because there are certain supplements that are simple, naturally-occurring, and can greatly improve recovery from strenuous activity. Subsequently, these supplements for teens, or anyone else for that matter, can greatly improve overall importance. Ultimately, however, adults, parents, and coaches still bear the burden of responsibility.
The fact is, the developing adolescent body is working towards peak performance, and, therefore, many supplements on the market are, if anything, unnecessary for teenagers. With that said, there is great value in knowing of proven, safe, and effective supplements for teens. Teen supplementation should be primarily aimed at recovery, and adolescents should understand the foundational and imperative role of a complete whole-foods diet before even considering supplementation. Here are 5 safe and effective supplements for teens (ages 15 above).
Whey Protein (#1 of 5 Safe and Effective Supplements for Teens)
Whey protein is standard among professional bodybuilders and athletes, and it definitely ranks itself at the top for safe and effective supplements for teens. Protein is composed of amino acids, which, simply put, are the building blocks of protein and are necessary for standard bodily processes and maintenance. Whey protein shakes can be consumed by teenagers immediately before and/or after strenuous exercise, practice, or workouts to help refuel and rebuild muscle tissue. Whey protein is fast-digesting and can kick-start the body’s natural process of protein synthesis, which leads to faster muscle recovery and new muscle growth.
In formulating this list of safe and effective supplements for teens, I’ve purposefully distinguished between whey protein and casein protein rather than combing them into a ‘protein powder’ section because the tendency for teens is to only place importance on whey, the more popular form.
Casein Protein (#2 of 5 Safe and Effective Supplements for Teens)
Unlike whey protein, casein protein is generally not as known among teenagers. However, the slower-digesting properties of casein protein make it an ideal partner to fast-digesting whey after workouts. Several years ago, mixing whey and casein was not recommended because it was thought that mixing the two would ultimately slow down the utilization of whey. That notion has been completely overturned in recent years, however, as it is now proven that using both simply leads to a more steady supply of critical amino acids over an extended period of time. In addition to mixing casein with whey after workouts, teenagers should take a serving of casein before bedtime to ensure the release of amino acids throughout the night while they sleep, the most significant time for muscle recovery and growth.
Multivitamin (#3 of 5 Safe and Effective Supplements for Teens)
Many fitness and nutritional experts rank multivitamins atop the lists of supplements for teens although I understand the lack of buzz surrounding their implementation. However, one must keep in mind that few teenagers are consuming the necessary amounts of vitamins and minerals through whole foods because their quick meals don’t usually render the opportunity or choice. Most high school athletes still eat irregularly or unhealthily, particularly because school hours and crazy practices get in the way. Thus, ensuring that the growing body is receiving the crucial vitamins and minerals to run at peak performance is key.
Fast Carbohydrates (#4 of 5 Safe and Effective Supplements for Teens)
When discussing supplements for teens, the role of quickly absorbed carbohydrates cannot be overlooked. High school athletes or adolescents looking for energy to complete workouts or build muscle should consider fast-carb supplements or sport’s drinks like Gatorade. Carbohydrates such as dextrose, ribose, and waxy maize starch should be consumed immediately before, during, or after workouts to replenish glucose (carbohydrate) storages that are used up during intense exercise. These carbohydrates are quickly absorbed and actually lead to faster recovery and greater gains in muscle.
Amino Acids (#5 of 5 Safe and Effective Supplements for Teens)
Amino acids, already established as the building blocks of protein, are naturally occurring in whey and casein protein. Nevertheless, among good supplements for teens, they are actually one of the best. Amino acids are rapidly used during workouts, and if they are not readily available, the body will sacrifice muscle tissue in other areas to compensate; in other words, inadequate amounts of amino acids are counterproductive to hard work. Individual amino acids can be taken free-form to really improve muscle repair and stimulate muscle gains. Among the amino acids, teens can look into branched chain amino acids (BCAA; L-Leucine, L-Isoluecine, and L-Valine), L-Glutamine.
Close Call Among Safe and Effective Supplements for Teens – Creatine
I personally believe that creatine is one of the few safe and effective supplements for teens. Moreover, basic biology reveals that it is naturally produced by the body (2-3 grams per day) and that creatine’s role is to replenish ATP, the body’s primary source of energy. However, despite the consensus that is now supported by medical research and athletic studies/trials on creatine supplementation and its benefits, I’ve removed creatine from this list in order to reiterate that all supplements for teens inevitably fall on the decision of parents and coaches. From my personal standpoint, if creatine is thoroughly researched, the truth will speak for itself.
Source
Bodybuilding.com
