METHODS: Research personnel posing as 15-year-old high school athletes seeking to increase muscle strength contacted 244 health food stores in the United States via telephone. Creatine does much more than just influence rephosphorylation of ATP. Indeed- the whole food sources of creatine on a regular basis rather than powders or liquids. Advertised pre-workout supplements or “energy drinks” report to enhance athletic performance. Protein supplements are often advertised as a way to build muscle. High school athletic programs, especially football, are bigger than ever, and athletes are looking to gain any potential edge to accomplish the challenging task of winning a state … In many cases, a teenager may supplement their workout routine with steroid use, effectively amplifying their body mass in an unhealthy way. Iron. For starters, there’s no creatine in chocolate milk. Also, in case you were wondering, you’ll never taste the spinach so don’t worry about it. Proteins are made up from amino acids, and taking specific amino acids has been touted for weight loss and strength building though there is a lack of rigorous support for high amounts of individual amino acids. Here’s a personal favorite of mine: Tons of healthy fats, complex and simple carbs, plenty of fiber, and a quality dose of protein. An easy recommendation to remember: “30 for 30”. 30 grams of protein within 30 minutes of finishing exercise or as a healthy post-game snack. 5g/day. Seek out full spectrum sunlight as early in the day as possible (ideally first thing in the morning). Takeaway: Don’t be afraid to bolster your protein intake through high school a bit with liquid options. Sports Nutrition for the Youth & High School Athlete For young athletes (for example: ages 7 – 12) eating a healthy, balanced diet and getting proper rest are the two most important directives to support the growth phase of athletes in this age group. Water is the best choice for all types and duration of exercise. Out of 100 average high school athletes, how many parents would fit that classification? Protein is the building block of skeletal muscle that is needed for repair and rebuilding after exercise. Takeaway: 5g/day. Players can get all of their needs met from chocolate milk and squats. Is it safe for high schoolers to frequently use melatonin if they have trouble sleeping? Fewer hours of shut eye has also been associated with statistically higher risk of illness or injury. Similarly, if you won’t be able to eat for a while after training, a simple shake (better yet a “super shake” as described above) plus 1-2 pieces of fruit makes for a great, portable post-workout option. Not only that, most forget that light exposure helps to establish circadian rhythms and influences a whole host of biochemical, metabolic, and neuroendocrine reactions.  These short naps promote alertness and energy while adding to daily sleep amount and not affecting nighttime sleep. Just not worth the conversation if they aren’t getting their daily needs in the first place.”, A: “Chocolate milk would be a better and more cost-effective option.”. What’s more alarming is that 5.9% of male high school athletes and 4.6% of female high school athletes are using anabolic steroids to gain a competitive edge. If your teenager is involved in youth sports, you’ll likely hear about the nutritional supplement creatine. That would equate to roughly ~9lbs of beef or ~13lbs of chicken per day, good luck if you’re trying to avoid the supplementation route…. We’re hitting some solid supplement talk. [6,7,8], Many suggest that creatine can be acquired through dietary sources and supplementation is not necessary but if we do some math, that would equate to roughly 2.2lbs of beef or 3.3lbs of chicken PER DAY to reach ~5g of creatine. There is a litany of research showing nothing but positive benefits (from both a performance and a health standpoint) for healthy individuals with normal functioning kidneys. Sleep is probably the best, and most under-rated and under-appreciated performance enhancing supplement. ", Good OL’ fashion red meat and nutrition should get them their needs in high school. Creatine is a nonessential amino acid naturally produced in the liver. I'm not one to push supplements and I think they can often be overused or over-relied on; but, it's clear that the current educational background on supplementation and nutrition for many coaches in the high school strength and conditioning sector is poor. Even at high(er) doses (15-20g/day), you won't find any health complications aside from potentially higher markers of serum creatinine which is merely a metabolite of creatine once it is broken down. Citrulline Malate. Copyright © 2012-2020 TeamBuildr, LLC All Rights Reserved. Creatine is a chemical found in muscles and created by the amino acids: glycine, arginine, … Lack of enough fluid intake leading to just a one pound weight loss may reduce athletic performance. Creatine does much more than just influence rephosphorylation of ATP. These opinions of the expert suffered to convince the listeners about sports supplements due to a few critical flaws- Firstly, the knowledge of right nutrition is not just for those athletes that are collegiate or pro material. Unfortunately, common possible side-effects include water retention, bloating,  and muscle cramping. Don’t look at sleep as a punishment- nail your recovery by getting 8-9 hours of this important supplement. Human Growth Hormone. In general, they should not take products that increase testosterone or growth hormone levels, which are already high in most teens. Therefore, it is key to drink appropriate amounts of fluid before activity and have appropriate access to fluids during practice and games. When was the last time you heard of a high school athletes getting consistent blood work to monitor vitamin D levels? Studies have demonstrated that approximately 35 percent of middle and high school boys use creatine to improve their athletic performance. A total of 38% used supplements, with supplement use not differing by gender or grade in school. If you have specific questions you’d like to have covered, feel free to drop them in a comment below or reach out directly on Facebook @. Supplement use by high school athletes was examined using a questionnaire administered to 742 athletes at all nine schools in one rural county. creatine) and health (e.g. Some of these products will work- no doubt about it. ", A: “Good OL’ fashion red meat and nutrition should get them their needs in high school. Stop any type of screen device use no later than one hour before bedtime. Doesn’t matter how good your coach is, how tough you are, or the cutting-edge design of your training program. Shoot for 30+ minutes of daily sun exposure without sunglasses. Before student-athletes take a dietary supplement, they should consult with the sports medicine staff on their campus. Many athletes using creatine tell about increased abilities to give better efforts with limited recovery in between workouts. Let’s switch topics to other types of liquid supplements commonly used by young athletes. vitamin D, magnesium, etc), which adults are deficient in. OK, you are thinking, now we are talking about some real supplements. That’s what portable nutrition looks like for adults or high schoolers. As such, we’re seeing more and more adults and children presenting with vitamin D deficiency. Now, typically with vitamin D you might expect specific recommendations relative to bloodwork (>75nmol/L-250nmol/L if you want to get technical).  Naps can be helpful especially if limited to under one hour per day. I'm sure we’ve all heard how creatine "leads to dehydration and kidney issues" when in fact the opposite is true - creatine acts as an osmolyte and actually INCREASES intracellular hydration, which enhances hypertrophy via anabolic signaling (mTOR). This is both a positive and a neg… Establish a regular bedtime. ", This is a horrendous mistake; high school athletes don't need supplements. Sodium Bicarbonate. If sleep is the most under-appreciated supplement, then probably the safest and most important nutritional supplements are fluids. Nutrition 101 for high school athletes – Heritage IHC – Nutrition 101 for High School Athletes. Studies support needing a minimum of 8-9 hours of sleep a day. Some dosing programs include higher loading doses for the first few days, followed by lower daily maintenance doses. But most people get all the protein they need in their diet. Insufficient sleep can also reduce mental alertness on the job or at school. Insufficient sleep can also reduce mental alertness on the job or at school. Like athletes have found for centuries, the quest for better performance can be a complicated process. How to Increase Healing After Injury, Motor Development in the First Years of Life, 15-20 minute activity recommendation after concussion, Best Pediatric Sports Medicine Doctor Award, concussion in high school athletes in california, pediatric sports medicine in orange county california, shoulder injuries in little league baseball, Drink 3-8 fluid ounces of water every 15- 20 minutes when exercising for less than 60 minutes dependingÂ, Drink 3-8 fluid ounces of water or a sports beverage (5-8 percent carbohydrate with electrolytes) every 15-20 minutes dependingÂ. [10,11,12] Those who avoid natural light exposure by utilizing sunscreen and sunglasses constantly are preventing their skin from executing one of its most important functions. For example, I'm in a group on Facebook specifically dedicated to high school strength coaches and the other day someone posed the question: Q: "Should I provide creatine monohydrate for my high school athletes?". You can probably count them on both hands. Not only that, most forget that light exposure helps to establish circadian rhythms and influences a whole host of biochemical, metabolic, and neuroendocrine reactions. For any individual to physically perform at his or her best, a nutritionally adequate diet … Studies support needing a minimum of 8-9 hours of sleep a day. 99% of high school athletes likely get enough protein from their regular diet, so you are likely just wasting money by buying your big tubs … Increased creatine in working muscles can potentially contribute to more intense workouts and quicker muscle recovery. Positive results have included increased speed and ability to complete multiple short-burst activities such as 80-100 yard sprints. Skeletal muscle needs adequate recovery time to rebuild damaged fibers. Sports supplements are also called ergogenic aids and may include vitamins, minerals, herbs, and amino acids. Other dosing regimens include medium daily doses without any higher loading amount. How about those specialized amino acid supplements? As such, it’s important that we examine and modulate lifestyle factors before we default to supplementation. What is on the label of many products may not the same as what is in the actual container. In middle school and high school athletes, the use of ergogenic supplements is estimated to be 24-29%. Let’s see if we can simplify this search with 6 sensible supplement recommendations: Can’t begin to tell you how sleep deprivation can derail even the best constructed exercise program. The responses poured in and the thread steadily grew with each passing minute. Junk food like pizza, pasta, hot dogs and TV dinners will only slow … The first topic was sleep and now the second is on fluids? Creatine monohydrate is dirt cheap and extremely beneficial.  Pings, alerts and the temptation to check devices can reduce the amount and quality of sleep. You can probably count them on both hands. A total daily intake of 0.5-0.7 mg protein/pound of body weight is another solid recommendations. The sports scene has become more demanding than ever in recent times even at high school … Now you are shaking your head in agreement. Final Comments. Even at high(er) doses (15-20g/day), you won't find any health complications aside from potentially higher markers of serum creatinine which is merely a metabolite of creatine once it is broken down. … regulate how you think and feel. Notice that only some of these hikers are carrying the most important nutritional supplement. View This Author's BodySpace Here.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. Young athletes can be bombarded with many performance enhancing supplements that claim to build strength and assist in recovery. Supplement Use in High School Athletes. Whey is not meant to replace anything, it is simply supplemental to a sound nutritional program designed with the health and performance of the athlete in mind. In addition, kidney injury has been reported, though currently only in individuals that had previous kidney concerns. If you haven’t eaten before training, consider a shake with 25-30g of protein. Copyright © 2020 activekidmd. The best studied creatine supplements are either liquid or powder forms of Creatine monohydrate. Citrulline malate (CM) was originally marketed as an "antifatigue" supplement. Now, you and I both know that supplements aren't going to take anyone from a lanky 5'10"/130lbs high school recruit to a stacked D1 superstar overnight. I hate to burst your dairy bubble but that’s not the point of creatine anyway. Remember- the best pre-workout supplement is that 8-9 hours of sleep you got right before starting exercise! In this group, we find whey proteins, protein shakes and muscle milk. Protein is a popular supplement these days to promote muscle growth, post-exercise recovery, weight loss, and more. But, in the case of a high school athlete, you’re going to run into issues with sustainability and bloodwork. This becomes a major issue in both an acute and chronic sense as vitamin D plays a major role in immune function and regulatory T-cell activity. However, for exercise lasting over an hour, there is an increased role for sports beverages to replace sugar (carbohydrate) and electrolytes (salts). In our current day and age, most individuals spend the vast majority of their day indoors in front of a screen or in a classroom. All this and more coming in Part 2 of the series. Don’t believe everything you read or hear from others, think for yourself. Call us: 240-415-8326Email us: info@teambuildr.com, Simple Supplementation Guide For the High School Athlete (Part 1). Protein is another common supplement for teens who want to “bulk up.” That can be divided over all meals- including that key post workout meal. There is a bevy of research implicating improvements to cognition, sleep quality (via cerebral oxygenation), and potentially even post concussive conditions. Dec. 27, 2000 -- High school athletes and their parents may believe that because it's available in almost any health food store, it's okay to use the dietary supplement creatine. For athletes who are salty sweaters (white salt rings on headgear and uniforms, sweat has distinct salt taste), sports beverages can help replace salt losses, If using any supplement, ensure that you are getting exactly what is on the container and not anything extra(see below), Even without mixing in other caffeine sources, the possible dangers of these drinks can definitely outweigh possible benefits.Â, pediatric sports medicine in orange county, what supplements are best for young athletes, Pandemic and Recovery – Accept the Scribbles, Post-Injury – Now What? Although creatine does have performance benefits for older and more mature athletes, young and still-growing high school athletes should first … Sources & Links. Student athletes especially should avoid supplements that could affect their hormones. Shoot for 30+ minutes of daily sun exposure without sunglasses. Drink 16 ounces of fluid for every pound lost after activity. Most youth athletes are on the go and as such they resort to simple, processed snacks instead of quality, nutritious options. Increases in strength after using creatine suggest that larger muscles aren’t just due to water retention. Prior studies of supplement consumption among high school athletes did not examine influences or reasons for use. Therefore, ensuring a proper balance of nutrients (protein, carbohydrates, fats, vitamins and minerals) is essential to your overall health, … Foods high in potassium are also recommended, … Are you eating the right foods? I can hear the comments now: “Athletes should get all of their basic needs met through food.” Sure, that’s all fine and dandy if you have parents who understand performance nutrition and the macronutrient needs of young, developing athletes. You do not need extra protein from protein powders or protein bars to build muscle or lose weight! If you haven’t eaten before training, consider a shake with 25-30g of protein. There is also a higher risk of side effects from both known and potentially unreported elements. As such, I hope this article will bring clarity on the fundamentals of the topic and provide practical recommendations for supplements for high school athletes. [13,14,15], Most cells involved in immune function carry receptors for vitamin D. Thus, more sun exposure will subsequently improve immune function via endogenous vitamin D production. Here are a few of my personal favorites: A: "Players can get all of their needs met from chocolate milk and squats. But, there are specific compounds which can play a vital role in performance (e.g. Most protein supplements are made of the proteins casein and whey. By Tavis Piattoly / Contributor. Supplements carry risks for high school athletes I found this story on USA TODAY High School Sports and wanted to share it with you: %link% For more high school … So, do I have a preference on type and dosing schedule? adolescent health; athletes; drug abuse/use; nutritional supplements; steroids; Because 57% of all high school students play on formal sports teams, the use of both illicit and legal ergogenic drugs to enhance performance in amateur athletics is of significant concern today (Table 1). [1,2,3,4], I'm sure we’ve all heard how creatine "leads to dehydration and kidney issues" when in fact the opposite is true - creatine acts as an osmolyte and actually INCREASES intracellular hydration, which enhances hypertrophy via anabolic signaling (mTOR). All types and duration of exercise do you know when protein can give the important... With supplement use by high school athletes prior studies of supplement consumption among high school athletes did not influences! 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Was originally marketed as an `` antifatigue '' supplement consider a shake with 25-30g protein... `` antifatigue '' supplement protein sources creatine or testosterone boosters initially, each of supplements. Thread steadily grew with each passing minute Rights Reserved been reported, currently! Best, a: “ Good OL ’ fashion red meat, chicken fish! After activity adequate diet … caffeine, which are already high in most teens shake. Safe and effective of college and elite athletes ( Sobal & Marquart, 1994 ) spectrum sunlight as early the! Be mixed with water, milk substitute, or other liquid important nutritional supplements made. From protein powders or liquids asked the sales attendant what supplements he/she would recommend @ teambuildr.com, simple supplementation for!