It’s easy to assume that adults are the only people interested in bodybuilding or living extremely active lifestyles. The truth is, young athletes are equally as common! If anything, it is easier for younger athletes to lead this type of lifestyle because of their resilient bodies, tenacity, and high endurance levels.
Young athletes take supplements as well and because their bodies are still growing, it is extremely important for them to understand the supplements they are taking day-to-day.
Teenagers and athletes slightly older are still growing. They grow quickly and their bodies change constantly. They must be conscious of this and be aware of what they are putting into their system. It’s easy for young athletes to possibly damage their bodies by taking supplements that they can’t handle quite yet. They need to be taking supplements that can actually produce results, while not damaging their body or stunting their growth process. That’s why we are discussing young athletes in this article. We’re bringing you the facts and only the facts!
When most young athletes consider supplements, they immediately think of gaining muscle or losing weight. However, supplements have so much more potential than just those two areas. While protein powders and fat burners are wonderful — and we’re going to discuss them in this article — they need to be seriously considered before being taken by young people. Supplements geared to improving overall health are equally as beneficial for young bodybuilders. When young athletes can improve their overall health, everything else will come be easier. Goals will be easier to achieve.
Supplements For Younger Athletes…
Protein Powders:
Protein supplements are extremely important for young bodybuilders. Teenagers already require more fuel than adults due to their growth process so when you add the intensity of working out, protein requirements become much higher.
Protein is the most important macronutrient. When dieting, working out, or training, your carb and fat intake are often altered. But no matter what, your protein intake should remain high. This is why protein supplements are so popular.
Whey Protein:
What Is It?
Milk is made of two proteins, whey and casein. Whey is the liquid remaining after milk has been curdled and strained. It is made into a powder form and used as a protein supplement. It is considered a complete protein because it contains all 9 essential amino acids and is low in lactose content.
Dosage:
0.7 to 0.9 grams per pound of body weight.
Timing:
Whey protein should be taken within an hour after your workout. Doing so will greatly increase the rate of delivery and uptake to the muscles.
Casein Protein:
What Is It?
Casein is the other protein found in milk and it is slow digesting, meaning that our bodies don’t absorb all of the amino acids from it at once. It is non-stimulatory, meaning that is doesn’t actually manipulate the chemicals in the body. However, it does provide calories to the body which can be used to gain muscle mass and increase energy levels.
Dosage:
0.7 to 0.9 grams per pound of body weight.
Timing:
Casein should always be taken at night right before bedtime.
BCAAs:
What Is It?
BCAA or Branched Chain Amino Acids are the building blocks of protein. There are 20 different amino acids. Each protein is composed of amino acids — hundreds of them, actually. Nine of these amino acids are essential. This means that the human body cannot produce them on its own. This gap can be filled through diet, but that can be tough to do. Especially for younger athletes who require a high amino acid intake.
Amino acids make protein complete, affect how well the body processes protein, and how quickly and effectively it absorbs it.
BCAA supplements are great for teenagers looking to build strength and muscle.
Dosage:
5-10 grams with each serving.
Timing:
It’s always best to take BCAAs around workout sessions. Add the powder to your pre-workout and post-workout smoothie.
Multivitamins:
What Is It?
Multivitamins are necessary for supporting growth, something that teenagers definitely need. When going through intense training sessions, the body’s nutrient intake depletes. This is where multivitamins come into play. They do not help bulk or gain muscle, but they have a long list of benefits. Multivitamins fill in any dietary gaps and provide the body with necessary vitamins, nutrients and minerals.
Dosage:
Multivitamins are typically bought in pill/capsule form. The bottle will advise how many to take.
Timing:
Multivitamins should be taken in the morning with breakfast to avoid any deficiencies throughout the day.
Specific Vitamins & Minerals:
Magnesium:
What Is It?
We often think of calcium as the prime supplement for bone strength in younger people, but magnesium is also critical. Magnesium supplements increase bone density in teens. When it comes to bodybuilding, magnesium can greatly increase athletic performance by boosting metabolism rates and energy levels.
Dosage:
80 – 420 mg daily.
Timing:
Magnesium should be taken in the morning with breakfast to avoid a deficiency throughout the day.
Zinc:
What Is It?
Zinc is an essential mineral that young people don’t consume nearly enough of. Zinc supports immune reproductive health, the endocrine systems, and it prevents DNA damage from free radicals. When it comes to bodybuilding, zinc creates an anabolic (muscle building) environment for your body. It also boosts protein synthesis.
Dosage:
Boys should consume 11 milligrams of zinc each day. Girls should consume 9 milligrams of zinc each day. Pregnant or nursing girls should consume 12 to 13 milligrams of zinc each day.
Timing:
Zinc should be taken in the morning to avoid a deficiency throughout the day.
Antioxidants:
Garlic:
What Is It?
Garlic is a super food that is very underrated. The supplement has a long list of benefits that many people aren’t aware of. It’s also safe for teenagers to take because it’s all natural with no side effects.
Taking a garlic supplement will support healthy blood pressure, promote blood flow, support cholesterol levels, support the immune system, assist with long term fat loss, and increase longevity.
Dosage:
600 to 1,200 milligrams a day.
Timing:
Consume with meals, two to three times a day.
Goji Berries:
What Is It?
Goji berries, sometimes referred to as wolf berries or lycium fruit, are derived from the plants Lycium chinensis and L. Barbarum. Due to the health benefits, the berries have become widely available as supplements. They can be purchased as juice, capsules, tinctures, or extracts.
Goji berry supplements are wonderful for teenagers because they are all natural, cannot damage their growing process, and have no harmful side effects. Their list of benefits is long. Goji berries help develop a stronger immune system, brighten and improve eyesight, nourish the kidneys and liver, normalize blood pressure, regulate blood sugar levels, assist with weight loss, lower cholesterol levels, and aid in rejuvenating the mind, body, and spirit. Not too bad, right?
Dosage:
2500 mg each day.
Timing:
Take in the morning with breakfast to avoid a deficiency throughout the day.
Vitamin C:
What Is It?
Any sort of active lifestyle means the body needs plenty of vitamin C! Teenagers are definitely included in this category. Vitamin C is an essential vitamin for the human body. It’s one of the safest vitamins out there and also one of the most effective. It’s a water soluble vitamin and it’s necessary for normal growth and development. It’s used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. It’s also essential for healing, repair, blood pressure levels, and stress reduction.
Vitamin C is an antioxidant. Antioxidants are nutrients that block the damage caused by free radicals. Free radicals are by products that result when we transform food into energy. Antioxidants also effectively reduce damage to the body caused by toxic chemicals and pollutants. While this isn’t necessarily a pro for bodybuilding, it is so important for teenagers!
Dosage:
75 milligrams for boys. 65 milligrams for girls.
Timing:
Take in the morning with breakfast to avoid a deficiency throughout the day.
Vitamin E:
What Is It?
Vitamin E is an essential vitamin. This means that the human body cannot produce it and it must be obtained through dietary outlets. Vitamin E is a fat soluble antioxidant vitamin and is found in the cell membranes. It has a long list of health benefits that are too often overlooked. Vitamin E protects cells from damage, promotes a strong immune system, protects and rejuvenates the skin, prevents cardiovascular diseases, promotes brain health, and more.
In terms of bodybuilding, it greatly improves us physically. Vitamin E can improve physical endurance, increase energy levels, reduce muscle damage after exercising, and improve muscle strength. Vitamin E is basically a wonder vitamin!
Dosage:
15 milligrams each day.
Timing:
Take in the morning with breakfast to avoid a deficiency throughout the day.
Vitamin A:
What Is It?
Vitamin A is a water soluble vitamin. It’s stored in the body’s fat cells, as opposed to vitamins such as vitamins B and C which are flushed through the bodies systems and used along the way. While vitamin A has a long list of health benefits, bodybuilders love vitamin A because it aids in the repair and growth of body tissues. It also aids in the development of the reproductive system, skin and mucosal protection, strong eye sight, and more.
Intense physical activity can greatly alter the amount of vitamin A being absorbed into the body which is why supplements are so important. Especially for teenagers, who need to keep their body tissues strong and healthy.
Dosage:
Boys should consume 900 micrograms each day. Girls should consume 700 micrograms each day.
Timing:
Take in the morning with breakfast to avoid a deficiency throughout the day.
Fish Oil:
What Is It?
Fish oil is a form of fatty acid derived from the tissues of oily fish. It contains omega-3 fatty acids which are something we all need. While fish oil can be found in your diet, for most people, it’s hard to get the right amount. This is where supplements really come in handy! Fish oil was created in pill form to fill the gaps in people’s diet who either don’t eat fish or don’t eat enough of it. It’s simple, gets the job done in one pill, and has some serious perks.
When taking fish oil, you are aiming to intake as much omega-3 fatty acids as possible. Two of the most important fatty acids in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Fish oil is an extremely beneficial supplement for teenagers who are going through their growing period. Fish oil promotes cholesterol health, supports healthy and strong bones, and increase and stabilizes mood levels.
Dosage:
500 milligrams each day.
Timing:
Take in the morning with breakfast to avoid a deficiency throughout the day.
Creatine:
What Is It?
Creatine Monohydrate is very similar to protein in the sense that it is a nitrogen containing compound. It occurs naturally in the the vertebrates and it helps to supply energy to the cells in the body, mainly in the muscles. Creatine Monohydrate supplements are frequently used by teenagers who are looking to build lean muscle mass as well as maximize their physical performance and increase body strength.
Dosage:
Creatine is taken in a cycling process so that the body doesn’t become immune to it. Take it every day for 2 months, take a month off, then start again.
First 5-7 days: Take 5 grams of creatine every 4 hours.
After 5-7 days: 5-10 grams of creatine a day.
Timing:
It’s important to consume the supplement along with carbohydrates. The best time to take it is after a workout. Our muscles are most receptive to absorbing creatine monohydrate from the blood post workout.
Supplements For Younger Athletes To Avoid…
While in their growing period, younger athletes need to avoid supplements that could be potentially harmful. Stay away from these supplements to avoid serious side effects such as permanent damage and growth stunting:
- Steroids
- Pro-Hormones
- Testosterone Boosters
- Fat Burners
