Important Facts About Nutritional Supplements
The GNC website features categories such as “Nitric Oxide,” “Hardcore Products,” and “Mass Gainers,” among others. I worry that teens who visit a GNC or search for “sports nutrition supplements” might end up purchasing something that is potentially dangerous and unlikely to aid their fitness goals.
by Dr. Kwabena Blankson | Contributor
Fitness. During health check-ups, I emphasize five key numbers for overall wellness: 9.5.2.1.0. This represents 9 hours of sleep each night, 5 servings of fruits and vegetables daily, no more than 2 hours of screen time, at least 1 hour of exercise, and 0 sugary drinks or foods. These numbers are important for everyone to consider. Adults may chuckle at the idea of getting 9 hours of sleep—your teens likely do too—but they also realize how refreshing that amount of sleep feels during the summer. Remind them of this throughout the school year. These numbers form the foundation of fitness in my view.
Here’s some information about sports supplements to keep you and your teenager informed and safe:
In 2010, over $40 billion was spent in the U.S. on dietary supplements. The Dietary Supplement Health Education Act of 1994 was implemented to regulate this massive industry. Here are some key provisions:
• Companies are responsible for ensuring the safety of the dietary supplements they produce or distribute.
• Dietary supplements do not require FDA approval before being marketed.
• Unless it involves a new dietary ingredient, companies are not required to provide the FDA with evidence supporting safety or efficacy claims.
Some dietary supplements are designed to enhance performance; they might contain substances like anabolic steroids or “pro-hormones” to enhance effects and drive sales. According to Consumerlab.com, this occurs in up to 25% of performance enhancers! Even if all steroid and “steroid-like” products are prohibited, they might still appear in your teen’s supplement. Have you noticed the uptick in professional athletes getting banned who assert they are using clean supplements but still test positive? It’s plausible that their supplements are tainted!
Another term you’ll see on many products is “proprietary blend.” Manufacturers often create mixtures that include small portions of the active ingredient mixed with a larger quantity of a cheaper ingredient. Some of these supplements are heavy with testosterone and caffeine. Does your teenager truly need more testosterone or caffeine?
I suggest asking four key questions before starting any supplement:
1. What is the claimed benefit of the supplement?
2. Is there research supporting or contradicting the claim?
3. Are there any side effects, and could they be harmful?
4. Is it legal?
Your teenager might not want to research these questions, but it’s crucial that you do if you’re considering allowing them to take supplements.
Let’s examine a few of these popular supplements more closely. Creatine, nitric oxide, protein, and carbohydrate blends are among the most commonly purchased options.
Creatine
Claims? It promises to increase size and strength!
Evidence? Studies indicate it offers no advantages for aerobic exercise but can be beneficial during short-term, intense workouts.
Side effects? Potential for weight gain (which might be wanted). There are no issues with liver or kidney function even after five years of usage. Some improvement in cholesterol levels has been observed.
Legal? Yes.
Verdict: Claims are partially accurate but should be approached with caution. It is not regulated by the FDA.
Nitric Oxide
Claims? It claims to enhance muscle growth by increasing blood flow.
Evidence? There are no studies confirming benefits for performance enhancement, but increased nitric oxide content has been noted in the blood during exertion.
Side effects? No studies conducted.
Legal? Yes.
Verdict: It may not be worth your money.
Protein Supplements
These come in various types:
• Concentrate – least expensive, higher in fat and carbs; harder to mix.
• Isolate – more purified and easier to mix.
• Hydrolyzed – partially broken down for quicker absorption.
• Micellar Casein or Isolated Casein Peptide – premium products, nearly pure casein.
Claims? Claims to aid in muscle building.
Research? Protein is essential for muscle development and repair.
Here are the recommended protein needs:
Non-active: 0.8 g/kg
Endurance athletes: 1.0 to 1.5 g/kg
Strength training: 1.5 to 2 g/kg
Side effects? None.
Legal? Yes.
Verdict: Protein is vital for athletic performance and growth. While excess consumption is unlikely to be harmful, its effectiveness could plateau.
Carbohydrate Supplements
Carbohydrates offer essential energy for workouts and reduce muscle breakdown after exercise. Following a workout, a mix of protein and carbohydrates aids in preventing muscle breakdown and encouraging growth. It also helps replenish glycogen, which is necessary for energy reserves before your next workout! A balanced protein/carbohydrate mix can enhance lean muscle growth and endurance.
Teens may be tempted to explore sports supplements, but ultimately, a balanced diet (emphasizing adequate protein) along with good coaching and commitment are probably all they need to grow “bigger, stronger, faster.” Adhere to the 95210 guideline and get fit the “natural” way!
For more information on the abuse of performance-enhancing substances:
Taylor Hooton Foundation
www.taylorhooton.org 972.403.7300
Dr. Kwabena (Bobo) Blankson, a physician trained at Harvard and Yale, runs Young Men’s Health & Wellness in Dallas. He can be reached at:
Dr. Blankson, Young Men’s Health & Wellness
972.733.6565
