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). creatine) and health (e.g. 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. But, there are specific compounds which can play a vital role in performance (e.g. 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.  These short naps promote alertness and energy while adding to daily sleep amount and not affecting nighttime sleep. The supplements used by male and female athletes are similar, except that a larger proportion of women use iron and a larger proportion of men take vitamin E, protein, and creatine. There are four substances commonly used as supplements by high school athletes: creatine, protein powder, HMB, and stimulants like caffeine. Creatine is found in muscle tissue and helps replace short-acting energy sources that fuel skeletal muscle contractions. ", Good OL’ fashion red meat and nutrition should get them their needs in high school. But what should all the young athletes be aware of is that supplements are exactly that, and that without a proper physical activity and diet they are not miracle makers. Players can get all of their needs met from chocolate milk and squats. In fact, that post workout meal might just well be the most important meal of the day. Have you ever noticed how social media brings out the “best and brightest” minds on conversational topics? [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). Takeaway: Don’t be afraid to bolster your protein intake through high school a bit with liquid options. Establish a regular bedtime. Citrulline malate (CM) was originally marketed as an "antifatigue" supplement. In addition, kidney injury has been reported, though currently only in individuals that had previous kidney concerns. Lack of enough fluid intake leading to just a one pound weight loss may reduce athletic performance. Stop any type of screen device use no later than one hour before bedtime.  Pings, alerts and the temptation to check devices can reduce the amount and quality of sleep. 5g/day. Many foods contain protein, but high-quality protein comes from beef, poultry, fish, eggs, milk and dairy products, soy and soy products. Studies support needing a minimum of 8-9 hours of sleep a day. 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. Young athletes can be bombarded with many performance enhancing supplements that claim to build strength and assist in recovery. 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?". Sure, that’s all fine and dandy if you have parents who understand performance nutrition and the macronutrient needs of young, developing athletes. Takeaway: 5g/day. 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. [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. Enter whey protein and the “super shake” (a term coined by John Berardi and the smart folks at. Sports supplements are also called ergogenic aids and may include vitamins, minerals, herbs, and amino acids. Studies support needing a minimum of 8-9 hours of sleep a day. 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. Jay Smith, a sports medicine physician at the Mayo Clinic, surveyed 300 high school students for a study published in 2000, and found that 8% regularly use creatine supplements. In this group, we find whey proteins, protein shakes and muscle milk. Keep screen devices out of the sleep area. Insufficient sleep can also reduce mental alertness on the job or at school. The best studied creatine supplements are either liquid or powder forms of Creatine monohydrate. This product, available in powder or capsule form, is very popular among high school athletes. If sleep is the most under-appreciated supplement, then probably the safest and most important nutritional supplements are fluids. 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. So, is it time to stock up on those tubs of protein powder? Not only that, most forget that light exposure helps to establish circadian rhythms and influences a whole host of biochemical, metabolic, and neuroendocrine reactions. OK, you are thinking, now we are talking about some real supplements. – Dr. Aristo Vojdani. Many athletes using creatine tell about increased abilities to give better efforts with limited recovery in between workouts. Do you know when protein can give the most boost to your workout? Most youth athletes are on the go and as such they resort to simple, processed snacks instead of quality, nutritious options. Do BCAAs help with muscle growth and delayed onset muscle soreness (DOMS)? Now, typically with vitamin D you might expect specific recommendations relative to bloodwork (>75nmol/L-250nmol/L if you want to get technical). Water is the best choice for all types and duration of exercise. It is not hard to find a bunch of workout supplements that have been advertised to increase performance and exercise. 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, … Here’s a personal favorite of mine: Tons of healthy fats, complex and simple carbs, plenty of fiber, and a quality dose of protein. I hate to burst your dairy bubble but that’s not the point of creatine anyway. 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. 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. Before student-athletes take a dietary supplement, they should consult with the sports medicine staff on their campus. For any individual to physically perform at his or her best, a nutritionally adequate diet … Sleep is probably the best, and most under-rated and under-appreciated performance enhancing supplement. The first topic was sleep and now the second is on fluids? We’re hitting some solid supplement talk. Athletes with aspirations to participate in college sports more often consumed supplements. Protein is another common supplement for teens who want to “bulk up.” Some of these products will work- no doubt about it. Out of 100 average high school athletes, how many parents would fit that classification? 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. Takeaway: Seek out full spectrum sunlight as early in the day as possible (ideally first thing in the morning). Without question, whey protein ranks as one of the most popular and most effective … 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. Supplement use by high school athletes tends to be lower than that of college and elite athletes (Sobal & Marquart, 1994). [9] But, in the case of a high school athlete, you’re going to run into issues with sustainability and bloodwork. 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 … High levels of caffeine and other stimulants may undermine athletic performance and negatively impact health. ", A: “Good OL’ fashion red meat and nutrition should get them their needs in high school. 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. Creatine is one of the most commonly used supplements for high school athletes because it claims to increase exertion and improves athlete’s response time. The best time for workout-related protein intake is within 30 minutes after completing exercise. [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. However, the gross majority of products do not have rigorous scientific support. Can’t begin to tell you how sleep deprivation can derail even … As such, it’s important that we examine and modulate lifestyle factors before we default to supplementation. 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…. Other dosing regimens include medium daily doses without any higher loading amount. Unfortunately, common possible side-effects include water retention, bloating,  and muscle cramping. Increases in strength after using creatine suggest that larger muscles aren’t just due to water retention. Sodium Bicarbonate. 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 @Michael Joseph Wines. Furthermore, popular over-the-counter supplements like pre-workout boosters (i.e Cellucor C4, NO-XPLODE, etc) which contain high doses of caffeine and stimulants that are banned by the NFL, fill the locker rooms of many high school … Shoot for 30+ minutes of daily sun exposure without sunglasses. Skeletal muscle needs adequate recovery time to rebuild damaged fibers. 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. Drink 16 ounces of fluid for every pound lost after activity. Creatine is found naturally in many high protein foods, such as red meat, chicken and fish. vitamin D, magnesium, etc), which adults are deficient in. 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. Protein is a popular supplement these days to promote muscle growth, post-exercise recovery, weight loss, and more. But most people get all the protein they need in their diet. What is on the label of many products may not the same as what is in the actual container. These athletes may include college and high school athletes and even so-called (often erroneously) amateur recreational athletes. Creatine. With his team, Dr. Koutures -- board certified pediatrician, sports medicine specialist, and team physician for USA Volleyball, CSU Fullerton and Chapman University -- offers a comprehensive blend of general pediatric and sport medicine care with an individualized approach that enhances the health and knowledge of patients and their families in Orange County, California, NOW OFFERING TELEMEDICINE ON-LINE VISITS WITH ANYTIME PEDIATRICS • Click here to begin, Growth and Development in Younger Children. ", A: "This is a horrendous mistake; high school athletes don't need supplements. Just not worth the conversation if they aren’t getting their daily needs in the first place, Chocolate milk would be a better and more cost-effective option, Athletes should get all of their basic needs met through food.”. 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