Training Matters: Supplements not always recommended for youth

By Kimberlee Brooks on June 28, 2019.

kbrooks@mhc.ab.ca

I often get questions from parents and young athletes about nutrition supplements for sport performance. It is not a straightforward answer as there is not enough research about the safety of most nutrition supplements for youth.

The problem is the area of research on nutrition supplements is done with adults and supplements can have very different effects on teens.

Growing bodies break down, absorb and excrete supplements much differently than fully grown adult bodies. That is why even supplements that have been proven safe and helpful in adults could still have adverse effects on younger growing teens.

For youth competing at a higher level it is also important to note that nutrition supplements that are deemed safe for adults could still contain ingredients that are banned within the sports community.

All athletes can meet their vitamin and mineral needs through food alone so long as they eat a wide range of foods, with the exception of vitamin D. All healthy Albertans up to 70 years old should take a 400IU vitamin D supplement each day.

But there may be times when an athlete may benefit from additional vitamin and mineral supplementation: If they have a nutrient deficiency, for example taking an iron supplement to treat anemia; If they are ill for a long time and can’t eat enough food; If they are recovering from a serious injury that requires extra vitamins and minerals such as wound healing or broken bones; If they are avoiding certain foods and need help to balance their intake of key nutrients, for example an athlete following a vegan diet.

It is best to talk to a physician or dietitian to find out which vitamin and mineral supplements are safe and helpful.

A common sport nutrition supplement that teen athletes often think they need are protein supplements. Sometimes the culture of the sport promotes protein supplements which can be expensive and not necessary for most young athletes. Athletes can easily meet their increased protein needs through food sources such as dairy products, soy, eggs, fish, beef, poultry, pork and other lean meats as well as beans, lentils, nuts and seeds.

To get the best results for muscle growth, young athletes only need to consume an extra 10 to 20 grams of high quality protein after training and competing to fuel muscle repair and growth. Some examples of post training snacks that provide 10 or more grams of protein include:

– 500 ml or two cups of chocolate milk.

– 375 ml or ¾ cup of low fat Greek style yogurt and piece of fruit.

– 60 grams or two ounces of part-skim mozzarella cheese and whole grain crackers.

– 85 grams or three ounces of flavoured light tuna in a whole wheat wrap.

Protein bars, powders and drinks do not offer any extra benefit over real food and many are high in sugar. If an athlete chooses to use a protein powder, it is important to ask a dietitian for advice and to read the ingredient list to look for banned substance.

There are often easy ways to boost protein in a young athlete’s diet with food.

Including a protein-rich food at each meal and snack is a great way to spread protein intake throughout the day and ensure an athlete is eating enough to support their needs.

At breakfast include a protein choice such as two hard boiled eggs on a whole grain English muffin or spread peanut butter on whole grain toast.

Have a protein rich snack such as trail mix or a smoothie made with milk, Greek yogurt and frozen fruit.

At lunch include sliced chicken breast or black beans in a whole wheat wrap with some grated cheese and red pepper strips.

For supper try a beef or tofu stir-fry with brown rice and plenty of vegetables with a glass of milk.

For more information on sport nutrition supplements for youth see the Sport Nutrition for Youth Manual at healthyeatingstartshere.ca or the Vitamins and Minerals for Athlete fact sheet at dietitians.ca.

Kimberlee Brooks, RD, MSc, is a sport dietitian with the Alberta Sport Development Centre – Southeast and can be reached at kbrooks@mhc.ab.ca.

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