Research has shown fish oil supplementation to be beneficial to heart health already in a normal range, body composition, joint health, and even mood, and that's just the tip of the iceberg! After all, that is why they are called "supplements." And with improved overall health, the aesthetic goals will become that much more achievable. boost sports performance. Nitric oxide or NO products help create that "pump" feeling that really leads you to some of your most successful workouts. Furthermore, after a 12 month period of returning to training, researchers observed that the young athletes … There are no arguments about the athletic benefits of creatine use. I've also had people ask me if they took creatine, would they need to take protein as they think that it all does the same thing. These together comprise the most complex "stack" what I would recommend for a teen in training. They are simply a convenient way to get more protein (and calories) into your diet. It is good taken right before bed when the body is about to go into a state of fasting for the next 8 or so hours. I remember being a little kid and my mom giving me a Flintstone's vitamin chew. Having protein in a liquid form allows for faster digestion, meaning you put a halt to the muscle breakdown occurring post workout, as well as sparking the recovery (and growth process). Often the active ingredient is Tribulus. If you've never tried a NO supplement, I would definitely advise you to give it a shot, as it's my favorite supplement. What I personally like to say is, "if I could go back in time knowing what I know now, I would eat and eat and eat." Today's youth are more and more athletic and participate in many sports. Of course it would be best to start consuming more vegetables and eating a large variety of natural foods but for many that would be hard to swallow, literally. These days when a bodybuilder, 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. However for those without this knowledge it is almost certain that they will either purchase a supplement that is not suited for them, that does little to help them, rips them off financially and may possibly even be doing them bodily harm. Nitric oxide controls the circulation of blood and the rate of which nutrients are being carried. Period. Teens are still growing, and their hormonal systems may continue to develop until the age of 21. 0 Shares Share on Facebook Share on … Always be the skeptic. There aren't enough Too many people don't completely understand the importance of these fats. It is, when taken in moderation. While creatinine is a common marker of kidney damage—and one reason for having high levels of creatinine is taking creatine—this is a classic example of “correlation does not equal causation.” There are many things that harm the kidneys and cause them to be unable to clear creatinine effectively, but taking creatine is not one of those things, since it directl… A teen should get all the protein necessary from whole foods, such as meat, fish and dairy. The supplement companies label them as supplements yet they are actually steroids that are yet to be banned (in some cases they have been banned yet supplement companies continue to push them). Between school, sports, work, and girls, there is very little time to prepare a meal or blend a bunch of food in a shake every 2.5 to 3 hours. There are those for weight loss, muscle gain, immune system health, relaxation and for just about any other problem, desire or goal that an individual wishes to fix with a supplement. Many concerns about creatine stem from confusion with its metabolite creatinine. It's also loaded with minerals like zinc and copper. In most cases, extra protein from a supplement won't help build muscles and probably won't have any other constructive purpose. Whey protein is delivered from milk/cheese products and it contains pure whey, which has a very high biological value. In order to most efficiently and quickly reach these goals of building muscle, losing fat, or somewhere in between, supplements are almost essential. My choice of BCAA's is BB.com's Now Amino Complete. These include-. I have had people that don't even workout name protein and creatine as a known supplement. What if the supplement is not meant for teens? Generally, beet juice is safe when consumed 1-2 cups per day but beware, it may turn your urine pink or red. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Remember, while supplements can't replace good food, they can help make up for shortages of nutrients. So just be aware of these products. There have been cases in older adults who receive benefits like increased energy and libido however for teens there is no solid evidence to encourage using these kinds of supplements. There bodies already produce an ideal amount of testosterone as well as growth hormone, ideal for muscle growth and fat loss. When exerting the body with strenuous resistance training or weight lifting, adequate protein consumption is essential to rebuild the muscles in a bigger and stronger state. Fish Oil is very important to general well being. I could have grown so much more with all that natural testosterone pumping through my body, but I did not "feed the machine" nearly as efficiently as I could have. Like I said, stick to the basics as much as possible. When in doubt, it’s better to just accept the possible loss of a tiny edge than risk a lifetime of unfair shame because of contamination. The supplement industry is a multi-billion dollar industry. The ideal ratio of Omega 3 to Omega 6 is 1:1. This type of physique is commonly associated with bodybuilding. While an occasional caffeinated drink is okay (no sugar! If you don't know how something works or why it works, don't even think about putting it into your body. That's where supplementation comes in. Note: While one example product is included for each class below, this does not necessarily indicate that this particular product is the best product in the class or the best product for you. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Do not rely on hearsay, salespeople, or advertisements when deciding whether or not to take a supplement. Finally, one could combine the two methods and use a protein powder like ON 100% Whey Gold Standard, which contains a large proportion of whey protein isolate and contains digestive enzymes. However, for many people, especially teens on the go, this is an impractical approach at best. When you've got things that you need to accomplish for the day, what could be better than pulling out a pouch of nutritionally exceptional food to curb that hunger? It can be mixed into a quick protein shake and added to most foods. They also lower the risk of of certain other conditions. These will be discussed below. when increasing the intensity of workouts. If you're considering starting a sports supplement, be sure to In fact, some protein supplements are even dangerous for teens. Protein powder is another essential supplement for teenagers. These products are marketed as "Pre-Workout". Before you start adding protein powder to your son's smoothies, determine if he … Overall, this isn't necessary and even might be dangerous. While you should already be consuming adequate protein from your diet, protein powders help greatly to ensure you reach that daily protein intake. With a new Special Ingredient! I believe that the general guideline should be that after 16 creatine, aminos and stuff like that should be okay to take. This way you won't have to miss meals. Know how they work. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. However if you are 16 and have been training for 5 years then slowly start to introduce supplements to your program. And not only that, you can get it in your favorite flavor, so it feels like a cheat food! It is not smart to risk anything while you are developing, so you don't want to take any chances. Young athletes can improve their sports performance by focusing on the basics: fluids, calories, training, conditioning, and rest. A rough guideline would be that under the age of 14-15, avoid all supplements except protein powders and multivitamins. Maximum Strength Vitamin D-3 & K-2 Supplement Maximum Strength Vitamin D3 and K2 supplements help in maintaining the amount of vitamins D and K in your body. Without adequate supplementation it is hard to reach the required amount of protein that is needed by the body. It is involved in making energy for muscle contractions. When consumed, it is rapidly absorbed by the body and broken down into its monomer amino acids then allowed to quickly flood into the muscles for optimum muscle repair and re-growth. For example: Just like teenagers need more calories than a sedentary adult the same can be said about some particular micronutrients (vitamins and minerals). Although protein supplements have gained in popularity among teenagers, they are usually unnecessary -- even for teen athletes. For a teen the situation is even worse for the same reasons I talked about above. Find out what people experienced using the product and if they would recommend it. in making energy for muscle contractions. The second suggestion is to read the product reviews. Many athletes take creatine as a nutritional supplement because they believe it can improve their performance, especially in sports that require short bursts of energy, like wrestling or … get all the protein they need in their diet. This is where fish oil comes in, balancing out that ratio and enabling optimal health. Sometimes it is impossible to eat a meal, or even mix a weight gainer. Companies that make Bonus Question: What suggestions/ideas can help teens stay away from using supplements that may be harmful to them? But sometimes this can be taken too far, and teenagers can put their health in jeopardy in search of the best and newest products that can take them to the next level. Those are fatty acids that the body cannot produce on its own and it obtains them from food. A good multivitamin is a great way to ensure that a teen is getting everything he needs for his body to perform at its best. Many concerns about creatine stem from confusion with its metabolite creatinine. This thickening effect also happens in the stomach after consuming a casein shake, making it take a much longer amount of time for the body to digest and process the protein. Whey protein makes of 20-30% of milk protein. Make sure you don't get scammed! For this reason it is important to know what supplements are both healthy and beneficial for your particular situation. Now that you have a grounded, realistic understanding of the limits of supplementation, you may wonder why you should bother supplementing at all. For those with a basic knowledge of supplements they are able to take advantage of the large market. These supplements are basically concentrated food! Pro-hormones are on the list along with stimulants like ephedrine/ephedra and other harsh stimulants. While supplements are not regulated by the FDA, most companies are responsible enough to put an age recommendation right on the product. Sometimes that's hard to do, so BCAA's are something that every teenager looking for strength and muscle should invest in. On another note, research the prices of the supplements so you don't get ripped off. Obviously, the best thing that any person can do is ask a doctor. Calcium and Vitamin D While studies have been conducted with beet juice, we are less sure as to whether beets in powdered form have the same effect . Caffeine. In addition, taking too much of certain antioxidants at any given time actually makes they become pro-oxidants themselves! Obviously, anything that is going to mess with a teen's endocrine system must be avoided! Hopefully this article really helped someone to choose which supplements to use and which to avoid. Whey protein is the most effective. This can happen: In general, protein supplements do not seem to cause serious side effects. Young boy athletes often perceive themselves as less muscular than their ideal body image, and therefore may take supplements to try to increase their muscle mass. Fish oil is an amazing supplement. Caffeine is a stimulant. Information on dietary supplements for exercise and athletic performance. Other protein powders (like casein) are digested more slowly, making them better for use at other times of the day. Dangerous supplements and fat burners are not needed in order to achieve goals. There are even products marketed as fat burning, pre-workout, muscle builders! As a side benefit, quality whey protein powders are digested quickly, making them ideal to ingest after a workout. Explosive strength and improved recovery are just 2 of the possible benefits of supplementing with creatine. This would probably be the most valuable supplement for any teenager. In teenage years, the body is growing. I would wait until 18 for stuff like NO-Explode, any type of fat burner or stimulant. Even if you go to the best supplement store on the web, Bodybuilding.com, you will still see that there are hundreds of supplements you can choose for. Everybody needs a multivitamin. What that means is that the body cannot produce it. Here is a top 10 list of the best supplements for teens. This article is aimed at helping to provide knowledge for teens looking to add supplements to their exercise and diet regimen. Many processes of the body involve oxidation. What that means is that when your muscle performs a short and intense anaerobic movement for 10-30 seconds (lifting weights), your body relies on ATP for energy. It causes an increase in Metabolic rate (burns more calories), increases alertness and physical performance. The first time I took an NO2 product, I was amazed at the energy and pump that it gave me. During the night when you are sleeping your body continuously repairs itself and grows, so having slow digesting protein during that time is something that everyone wants! Know of studies that actually substantiate the product's claims. “So if a … This article is aimed at helping to provide knowledge for teens looking to add supplements to their exercise and diet regimen. It is a great pre-workout supplement that keeps you pumped up all day, even when you are done lifting! We know these supplements can be dangerous even in adults. Anyone who calls themselves a bodybuilder has at least one jug of whey protein in their supplement cabinet. Fish oil is a cheap and efficient way to get those omega-3 essential fatty acids (EFAs). Even the Bodybuilding.com Forums can be a good place to get some basic info. There are 20 amino acids. It is also a drug. If a teenager is given the chance to educate themselves on how the body works, the immune system and the endocrine system and how it all ties together, then they will realize that they simply don't need any of that stuff at this age. “The science is unequivocal that adding protein to your diet, combined with resistance training, builds lean muscle,” MacKay says. Usually you will see the back of the product along the line of "Not intended for persons under age of 18". There is 28 grams protein provided with 30 grams of the powder. Casein protein is another type of protein that is originally derived from milk. Memory improvement: If your teen is struggling with his/her studies, then protein supplements can be a great option for him/her. The problem is that even for adults, pro-hormones can be more risky than actual steroids as they are basically oral steroids. The safety of creatine supplements has not been thoroughly tested for anyone under the age of 19, the University of Maryland Medical Center reports. However the problem with this is that teenagers develop at different speeds and times to one another. It helps nourish the muscle cells that got tore up from the workout. Reduction in knee pain was observed in just a few weeks. After taking a glucosamine supplement (1,500 mg per day for a few months) the teenage athletes quickly recovered, and returned to training. Learn more about the safety risks of creatine. However fish (among other foods) contains Omega 3 and the majority of people don't consume enough fish (except for those of us who live off canned tuna). Protein Supplements. 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. Oxidation reactions can produce free radicals which cause damage to cells of the body. Of course, perfecting the diet is perhaps the best long term performance enhancement plan there is (next to good training, of course). The power of fish oil comes from Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). First and foremost, talk to your doctor or another health professional (no, salesmen DO NOT count) and get clearance from them. The best supplements for teens are those that produce results without doing damage to the body. Take advantage of that. research shows that it can harm the kidneys. It should be noted that some people have a hard time digesting whey protein concentrate-based powders because of the lactose (milk sugar) content. This is a must for every teenager! Stimulants and fat burners are not necessary and should be avoided in most teens. Having a constant supply of protein can help keep the body from going into a catabolic state. amino acid supplements. Even athletic teens trying to put on muscle can get all the protein they need from a combination of lean meats, eggs, dairy, fish, nuts, and seeds. As a teen, your body is already producing incredibly high amounts of all the necessary hormones to build huge amounts of muscle, so just keep away from anything hormone altering, because they can be risky even though some of them can be found on the shelves of your local dietary supplement store. For specific medical advice, diagnoses, and treatment, If you are buying a product from a lesser known company, make sure to do your homework! Teens have an ideal amount of anabolic hormones in their body. Sick teens cannot go to school or compete in athletics, so it is essential to avoid sickness. It will take hours for the protein to work its way. Protein powder, in general, is actually just what it sounds like. There is no supplement, and there will never be a supplement, that can make up for a lousy diet. I say "Quality Multivitamin" because many of the popular multivitamins sold in supermarkets often supply insufficient amounts of nutrients and are full of "filler" materials. Meal Replacements contain protein, carbs and healthy fats (and often vitamins and minerals) just like a normal, solid meal would. Aim for 20-25 grams of protein as part of the pre- and post-recovery snacks. and reduce soreness from exercise. If a teen decides to buy a product from the internet or a supplement store, then they should research it first. However, … As mentioned previously, the testosterone levels are high and there is no need for test boosters or dangerous supplements. Get ready for mind boggling pumps at the gym. Typically your metabolism is at its highest point in your life already, so even if you're trying to lose fat; it's certainly doable through the use of a clean diet and an intense exercise regimen. Not every one can afford to have a salmon dinner every night so fish oil is something everyone should invest in. This is the list I often suggest for teens and newcomers right here on the Bodybuilding.com Forums. It is a convenient way to supplement more protein into the diet. Fatty fish that provide omega-3 fatty acids can also be high in mercury and other toxic substances. I would suggest using glutamine supplements, as it is more convenient and easy to take. Creatine is one of the most popular weight gain supplements among this age group; 8.8% to 21% of high school boy athletes report creatine use. Weight gainers are protein shakes that are very dense in nutrients. 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