Sports Supplements

If you're a competitive athlete or a fitness buff, improving your sports performance is probably on your mind. Spending tons of time in the gym or at practice may offer results (along with a pile of sweaty laundry), but it's no shortcut, and teens with busy lives may be looking for fast, effective results.

Some people think that taking drugs known as sports supplements could improve their performance without so much hard work. But do sports supplements really work? And are they safe?

What Are Sports Supplements?

Sports supplements (also called ergogenic aids) are products used to enhance athletic performance. They come in different forms, including vitamins, synthetic (manmade) drugs, and hormones, most of which are available over the counter without a prescription.

Some people think supplements help them develop more muscle mass, increase strength, and build stamina. Other people use sports supplements to lose weight. If you're thinking about using sports supplements, you're not alone. Many teens who see sports medicine doctors when they want to improve their performance have questions about how supplements work and whether they're safe.

Most of the foods you see on the shelves of your local grocery store and the drugs your doctor prescribes for you are regulated by a government agency called the Food and Drug Administration (FDA). The FDA ensures that many foods, beverages, and drugs adhere to certain safety standards. But sports supplements aren't regulated by the FDA, and no sports supplements have been tested on kids and teens. That means that scientists and doctors don't know whether supplements are safe or effective for teens to use.

Lots of sports organizations have developed policies on sports supplements. The National Football League (NFL), the National Collegiate Athletic Association (NCAA), and the International Olympic Committee (IOC) have banned the use of steroids, ephedra, and androstenedione by their athletes, and competitors who use them face fines, ineligibility, and suspension from their sports.

Common Supplements and How They Affect the Body

Whether you hear about sports supplements from your teammates in the locker room or the sales clerk at your local vitamin store, chances are you're not getting the whole story about how supplements work and the risks you take by using them.

Anabolic steroids

Anabolic steroids are hormones that help the body build muscle tissue and increase muscle mass. Steroids, also known as roids or juice, are similar to the male hormone testosterone, which is produced naturally in larger amounts in guys' bodies and smaller amounts in girls' bodies. When a person takes steroids, the body's muscle tissue is stimulated to grow, producing larger and stronger muscles.

But steroids can have some unwelcome, serious side effects - such as high blood pressure and heart disease, liver damage and cancer, urinary and bowel problems, strokes and blood clots, and sleep problems. A person who takes steroids may develop bigger muscles, but he or she is also at risk for baldness and severe acne. Guys who take steroids can suffer from infertility, breast and nipple enlargement, and problems having an erection. Girls may find themselves with deeper voices, smaller breasts, menstrual problems, and an increase in facial and body hair.

Steroids can also have emotional effects on the user, such as severe mood swings, aggressive behavior, irritability, and depressive or suicidal thoughts. Teens who inject steroids with infected needles are also at risk for HIV or hepatitis.

Androstenedione and DHEA

Androstenedione (also known as andro) and dehydroepiandrosterone (also known as DHEA) are other popular nutritional supplements. Androstenedione and DHEA are prohormones or "natural steroids" that can be broken down into testosterone. The effects of steroidal supplements aren't well known, but it's thought that when taken in large doses, they cause effects similar to stronger anabolic steroids. What is known is that andro and DHEA can cause hormone imbalances in people who use them. Both may have the same effects as taking anabolic steroids and may lead to dangerous side effects like testicular cancer, infertility, stroke, and an increased risk of heart disease. They can also cause breast development and shrinking of testicles in guys.

Also, like anabolic steroids, the use of andro before the typical adolescent growth spurt can cause a teen to never reach their full adult height. Because the body is programmed to stop growing after puberty, steroid usage can disrupt the natural growth process. When hormone levels reach a certain point, the body thinks it's already gone through puberty. So, bones get the message to stop growing way too soon.

Human growth hormone

Another sports supplement you may have heard about is human growth hormone (hGH). Doctors may prescribe growth hormone for some teens who have certain hormone or growth problems to help them develop normally. But growth hormone can also be abused by athletes who want to build muscle mass. Teen athletes who abuse growth hormone may have impaired development and altered hormone levels.

Creatine

Creatine is already manufactured by the body in the liver, kidneys, and pancreas, and it occurs naturally in foods such as meat and fish. If a person takes creatine supplements, the extra creatine is stored in the muscles, and some people think it gives them an energy boost during workouts or competitions.

Available over the counter in pill, powder, or gel form, creatine is one of the most popular nutritional supplements, and teens make up a large portion of the supplement's users. Teens who take creatine usually take it to improve strength, but the long-term and short-term effects of creatine use haven't been studied in teens and kids. Research in adults has not shown that creatine can increase endurance or improve aerobic performance - but it may leave teens prone to muscle cramps and tears. Common side effects include weight gain, diarrhea, abdominal pain, and dehydration. And there have been several reports of creatine use leading to seizures or kidney failure.

Fat burners

Fat burners (sometimes known as thermogenics) are often made with an herb called ephedra, also known as ephedrine or ma huang, which speeds up the nervous system and increases metabolism. Some teens use fat burners to lose weight or to increase energy - but using products containing ephedrine is a bad idea for anyone. Ephedra-based products can be one of the most dangerous supplements. Evidence has shown that it can cause heart problems, stroke, and occasionally even death.

Will Supplements Make Me a Better Athlete?

Sports supplements haven't been tested on teens and kids. But studies on adults show that the claims of many supplements are weak at best. Most won't make you any stronger, and none will make you any faster or more skillful.

Many factors go into your abilities as an athlete - including your diet, how much sleep you get, genetics and heredity, and your training program - but the fact is that using sports supplements may put you at risk for serious health conditions. So instead of turning to supplements to improve your performance, concentrate on nutrition and follow a serious weight-training and aerobic-conditioning program.

Tips for Dealing With Athletic Pressure and Competition

Advertisements for sports supplements often use persuasive before and after pictures that make it look easy to get a muscular, toned body. But remember - the goal of supplement advertisers is to make money by selling more supplements. Because sports supplements are not regulated by the FDA, sellers are not required to provide information about their dangerous side effects. Teens and kids may seem like an easy sell on supplements because they may feel dissatisfied or uncomfortable with their still-developing bodies, and many supplement companies try to convince teens that supplements are an easy solution.

Don't waste your money on expensive and dangerous supplements. Instead, try these tips for getting better game:

• Make down time a priority. Some studies show that teens need more than 8 hours of sleep a night - are you getting enough? If you come home from practice to a load of homework, try doing as much homework as possible on the weekend to free up your nights for sleep. If you have an after-school job that's interfering with your ZZZs, consider cutting back on your hours during your sports season.
• Try to R-E-L-A-X. Your school, work, and sports schedules may have you sprinting from one activity to the next, but taking a few minutes to relax can be helpful. Meditating or visualizing your success during the next game may improve your performance; sitting quietly and focusing on your breathing can give you a brief break and prepare you for your next activity.
• Chow down on good eats. Fried, fatty, or sugary foods will interfere with your performance in a major way. Instead, focus on eating foods such as lean meats, whole grains, vegetables, fruits, and low-fat dairy products. Celebrating with the team at the local pizza place after a big game is fine once in a while, but for most meals and snacks choose healthy foods to keep your body weight in a healthy range and your performance at its best.
• Eat often. Sometimes teens skip breakfast or have an early lunch, then try to play a late afternoon game. But they quickly wear out because they haven't had enough food to fuel their activity. Not eating enough may place teens at risk for injury or muscle fatigue. So make sure to eat lunch on practice and game days. If you feel hungry before the game, pack easy-to-carry, healthy snacks in your bag, such as fruit, bagels, or string cheese. Also, it's very important to eat well after a workout.
• Avoid harmful substances. Drinking, smoking, or doing drugs are all-around bad ideas. Smoking will diminish your lung capacity and your ability to breathe, alcohol will make you sluggish and tired, and drugs will impair your hand-eye coordination and reduce your alertness. And you can kiss your team good-bye if you get caught using these substances - many schools have a no-tolerance policy for harmful substances.
• Train harder and smarter. If you get out of breath easily during your basketball game and you want to increase your endurance, improving your cardiovascular conditioning is key. If you think more leg strength will help you excel on the soccer field, consider weight training to increase your muscle strength. Before changing your program, though, get advice from your doctor. You can't expect results overnight, but improving your strength and endurance with hard work will be a lot safer for your body in the long run.
• Consult a professional. If you're concerned about your weight or whether your diet is helping your performance, talk to your doctor or a registered dietitian who can evaluate your nutrition and steer you in the right direction. Coaches can help you too, by helping you focus on weak spots during practice. And if you're still convinced that supplements will help you, talk to your doctor or a sports medicine specialist. The doc will be able to offer alternatives to supplements based on your body and sport.

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