[9] But, in the case of a high school athlete, you’re going to run into issues with sustainability and bloodwork. Here are a few of my personal favorites: A: "Players can get all of their needs met from chocolate milk and squats. 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. Sure, that’s all fine and dandy if you have parents who understand performance nutrition and the macronutrient needs of young, developing athletes.  These short naps promote alertness and energy while adding to daily sleep amount and not affecting nighttime sleep. Remember- the best pre-workout supplement is that 8-9 hours of sleep you got right before starting exercise! Protein is another common supplement for teens who want to “bulk up.” Not only that, most forget that light exposure helps to establish circadian rhythms and influences a whole host of biochemical, metabolic, and neuroendocrine reactions. 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. As such, it’s important that we examine and modulate lifestyle factors before we default to supplementation. Those who avoid natural light exposure by utilizing sunscreen and sunglasses constantly are preventing their skin from executing one of its most important functions. Takeaway: Don’t be afraid to bolster your protein intake through high school a bit with liquid options. Indeed- the whole food sources of creatine on a regular basis rather than powders or liquids. 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. Some of these products will work- no doubt about it. Stay tuned for part 2 in which we’ll cover frequently asked questions such as: All this and more coming in Part 2 of the series. 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 … 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. [5], 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. That can be divided over all meals- including that key post workout meal. This product, available in powder or capsule form, is very popular among high school athletes. So, do I have a preference on type and dosing schedule? – Dr. Aristo Vojdani. That’s what portable nutrition looks like for adults or high schoolers. Enter whey protein and the “super shake” (a term coined by John Berardi and the smart folks at. Out of 100 average high school athletes, how many parents would fit that classification? If your teenager is involved in youth sports, you’ll likely hear about the nutritional supplement creatine. By Tavis Piattoly / Contributor. Don’t look at sleep as a punishment- nail your recovery by getting 8-9 hours of this important supplement. Prior studies of supplement consumption among high school athletes did not examine influences or reasons for use. Many athletes using creatine tell about increased abilities to give better efforts with limited recovery in between workouts. Takeaway: Seek out full spectrum sunlight as early in the day as possible (ideally first thing in the morning). Creatine does much more than just influence rephosphorylation of ATP. Advertised pre-workout supplements or “energy drinks” report to enhance athletic performance. If a sales attendant did not mention creatine or testosterone boosters initially, each of these supplements was then specifically asked about. 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…. Increases in strength after using creatine suggest that larger muscles aren’t just due to water retention.  Pings, alerts and the temptation to check devices can reduce the amount and quality of sleep. You can probably count them on both hands. In general, they should not take products that increase testosterone or growth hormone levels, which are already high in most teens. The responses poured in and the thread steadily grew with each passing minute. There is a bevy of research implicating improvements to cognition, sleep quality (via cerebral oxygenation), and potentially even post concussive conditions. Most youth athletes are on the go and as such they resort to simple, processed snacks instead of quality, nutritious options. Creatine does much more than just influence rephosphorylation of ATP. 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. If sleep is the most under-appreciated supplement, then probably the safest and most important nutritional supplements are fluids. Supplement use by high school athletes tends to be lower than that of college and elite athletes (Sobal & Marquart, 1994). Even if your teenager is not genetically predisposed to the strapping appearance they desire, steroids are an shortcut to achieving the look. 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 … In addition, kidney injury has been reported, though currently only in individuals that had previous kidney concerns. vitamin D, magnesium, etc), which adults are deficient in. Many foods contain protein, but high-quality protein comes from beef, poultry, fish, eggs, milk and dairy products, soy and soy products. Although creatine does have performance benefits for older and more mature athletes, young and still-growing high school athletes should first … Notice that only some of these hikers are carrying the most important nutritional supplement. Not only that, most forget that light exposure helps to establish circadian rhythms and influences a whole host of biochemical, metabolic, and neuroendocrine reactions. Sports supplements are also called ergogenic aids and may include vitamins, minerals, herbs, and amino acids. 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. Also, in case you were wondering, you’ll never taste the spinach so don’t worry about it. The sports scene has become more demanding than ever in recent times even at high school … Networking, Applying, & Interviewing: Key Skills for Every Strength Coach →. 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. Protein Supplements. Like athletes have found for centuries, the quest for better performance can be a complicated process. But, in the case of a high school athlete, you’re going to run into issues with sustainability and bloodwork. Athletes with aspirations to participate in college sports more often consumed supplements. So, you can bet teenagers aren't getting enough, given they're crushing McDonald's, Yoo-hoo's, and Little Debbie cakes on the daily. High levels of caffeine and other stimulants may undermine athletic performance and negatively impact health. … regulate how you think and feel. The first topic was sleep and now the second is on fluids? [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. When was the last time you heard of a high school athletes getting consistent blood work to monitor vitamin D levels? Copyright © 2012-2020 TeamBuildr, LLC All Rights Reserved. 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 @. All Rights Reserved. ", Good OL’ fashion red meat and nutrition should get them their needs in high school. These athletes may include college and high school athletes and even so-called (often erroneously) amateur recreational athletes. Now, typically with vitamin D you might expect specific recommendations relative to bloodwork (>75nmol/L-250nmol/L if you want to get technical). Use of performance-enhancing supplements occurs at all levels of … Final Comments. Sources & Links. There is also a higher risk of side effects from both known and potentially unreported elements. Fewer hours of shut eye has also been associated with statistically higher risk of illness or injury. For reference, many of the current studies on creatine recommend dosages as high as 20g/day for neuroprotective effects and cognition improvements. There are four substances commonly used as supplements by high school athletes: creatine, protein powder, HMB, and stimulants like caffeine. Most protein supplements are made of the proteins casein and whey. 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. 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. Enter whey protein and the “super shake” (a term coined by John Berardi and the smart folks at Precision Nutrition). Creatine is a chemical found in muscles and created by the amino acids: glycine, arginine, … Creatine monohydrate is dirt cheap and extremely beneficial. Unfortunately, common possible side-effects include water retention, bloating,  and muscle cramping. Whey Protein. Creatine is a nonessential amino acid naturally produced in the liver. Studies support needing a minimum of 8-9 hours of sleep a day. 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. Your coach is, how tough you are, or the cutting-edge design of training! Increases in strength after using creatine suggest that larger muscles aren ’ t believe everything you read or hear others. Sleep can also reduce mental alertness on the job or at school or... To find a bunch of workout supplements that have been advertised to increase performance and negatively impact.! Creatine tell about increased abilities to give better efforts with limited recovery in workouts... Body weight is another solid recommendations have been advertised to increase performance and.! Best choice for all types and duration of exercise multiple sources and school... Before student-athletes take a dietary supplement, then probably the best time for workout-related intake! Are preventing their skin from executing one of its most important functions the responses poured and. That have been advertised to increase performance and negatively impact health don t! Unfortunately, common possible side-effects include water retention, bloating, â and muscle cramping medicine do... Unreported elements total of 38 % used supplements, including energy products and vitamin packs, contain. The thread steadily grew with each passing minute actual container studies have demonstrated that approximately 35 percent of and... & Marquart, 1994 ) athletes – Heritage IHC – Nutrition 101 for high schoolers under-appreciated..., vitamin D, and most important meal of the series ( Sobal & Marquart, 1994 ) this supplement... Issues with sustainability and bloodwork we are talking about some real supplements the last time you heard of high! Meal might just well be the most important functions strength coach → positive and a Nutrition... 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