Some dosing programs include higher loading doses for the first few days, followed by lower daily maintenance doses. Insufficient sleep can also reduce mental alertness on the job or at school. Although creatine does have performance benefits for older and more mature athletes, young and still-growing high school athletes should first … This is both a positive and a neg… 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. Junk food like pizza, pasta, hot dogs and TV dinners will only slow … Furthermore, you’ll also get well-absorbed collateral benefits of calcium, Vitamin D, and iron with these whole food sources. However, for exercise lasting over an hour, there is an increased role for sports beverages to replace sugar (carbohydrate) and electrolytes (salts). Out of 100 average high school athletes, how many parents would fit that classification? That’s what portable nutrition looks like for adults or high schoolers. Insufficient sleep can also reduce mental alertness on the job or at school. Final Comments. Sources & Links. 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. Don’t be afraid to bolster your protein intake through high school a bit with liquid options. Advertised pre-workout supplements or âenergy drinksâ report to enhance athletic performance. But, there are specific compounds which can play a vital role in performance (e.g. As such, we’re seeing more and more adults and children presenting with vitamin D deficiency. 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. 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.”. There are four substances commonly used as supplements by high school athletes: creatine, protein powder, HMB, and stimulants like caffeine. Now, typically with vitamin D you might expect specific recommendations relative to bloodwork (>75nmol/L-250nmol/L if you want to get technical). Indeed- the whole food sources of creatine on a regular basis rather than powders or liquids. Fewer hours of shut eye has also been associated with statistically higher risk of illness or injury. Don’t believe everything you read or hear from others, think for yourself. Now you are shaking your head in agreement. How about those specialized amino acid supplements? 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. (3) A 2004 survey showed that high school athletes frequently use supplements including sports drinks, vitamins and minerals, energy drinks, creatine, protein and coenzyme Q10. 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.  These short naps promote alertness and energy while adding to daily sleep amount and not affecting nighttime sleep. Copyright © 2012-2020 TeamBuildr, LLC All Rights Reserved. Sodium Bicarbonate. Have you ever noticed how social media brings out the “best and brightest” minds on conversational topics? Use of performance-enhancing supplements occurs at all levels of … Studies support needing a minimum of 8-9 hours of sleep a day. Athletes with aspirations to participate in college sports more often consumed supplements. 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 @. Citrulline Malate. Like athletes have found for centuries, the quest for better performance can be a complicated process. There is a bevy of research implicating improvements to cognition, sleep quality (via cerebral oxygenation), and potentially even post concussive conditions. 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. There is also a higher risk of side effects from both known and potentially unreported elements. It is not hard to find a bunch of workout supplements that have been advertised to increase performance and exercise. Is it safe for high schoolers to frequently use melatonin if they have trouble sleeping? Doesn’t matter how good your coach is, how tough you are, or the cutting-edge design of your training program. 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. Are you eating the right foods? 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. Skeletal muscle needs adequate recovery time to rebuild damaged fibers. 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. [9] But, in the case of a high school athlete, you’re going to run into issues with sustainability and bloodwork. Fewer hours of shut eye has also been associated with statistically higher risk of illness or injury. Creatine is a nonessential amino acid naturally produced in the liver. Supplement use by high school athletes was examined using a questionnaire administered to 742 athletes at all nine schools in one rural county. [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. What is on the label of many products may not the same as what is in the actual container. For any individual to physically perform at his or her best, a nutritionally adequate diet … ", This is a horrendous mistake; high school athletes don't need supplements. [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. Call us: 240-415-8326Email us: info@teambuildr.com, Simple Supplementation Guide For the High School Athlete (Part 1). As such, it’s important that we examine and modulate lifestyle factors before we default to supplementation. Most youth athletes are on the go and as such they resort to simple, processed snacks instead of quality, nutritious options. 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. 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