Sports supplements and powders: What parents need to know

Most teen athletes don't need sports supplements to perform at their best.

Yet energy drinks, protein powders and other supplements are everywhere on social media, making it easy for teens and parents to wonder what’s actually necessary for sports performance. Coriann Macneill, Performance Dietitian at Children's Health℠ Andrews Institute for Orthopaedics & Sports Medicine, explains what young athletes actually need – and when a supplement may or may not have a role.

Why are teens drawn to sports supplements?

Teens are drawn to sports supplements for various reasons, including:

• Social media. What teens see in their feeds play a major role in shaping what they believe they need to perform well.

• Targeted marketing. Energy drinks, protein powders and protein bars are directly marketed to young people through slick packaging and influencer partnerships.

• Peer pressure and belonging. The feeling teens can have of "everyone is doing it" is often more perception than reality.

Do teens need protein supplements for performance?

Generally, no. Teens can typically get the protein they need primarily from what they eat throughout the day.

If they eat a protein source about the size of their palm at each meal, they’re probably getting enough.

“Protein shakes and bars aren't inherently harmful. But they can lead to problems if they start to replace real food rather than supplement it,” says Macneill.

How to choose safer protein products and supplements

Dietary supplements aren't regulated like food and medicines are. That means what’s on the label isn’t always a guarantee of what’s actually in the product. Some products may contain ingredients that aren't listed, including substances that could be harmful or banned for athletes.

If your teen chooses to use a supplement, look for products certified by an independent organization, such as:

• NSF Certified for Sport

• Informed Sport

• BSCG (Banned Substances Control Group)

"These seals don't necessarily make a product effective. But having a seal dramatically reduces the odds that there's some kind of ingredient in there that isn't on the label," Macneill says.

Are pre-workout drinks and powders safe for teens?

Pre-workout products are not recommended for most teens. Like energy drinks, they can contain high amounts of caffeine and other ingredients that haven’t been well studied in adolescents. Some products also contain multiple stimulants, making it difficult to know how much a teen is actually consuming.

Is creatine safe for teens?

Research on the long-term effects of creatine supplementation in people under 18 is limited – so it’s best to get creatine from food sources like fish, beef and pork.

Creatine is a substance naturally made by the body that helps muscles produce quick bursts of energy. Its popularity among teens is partly due to marketing and the fact that you can now buy it in gummy form, which can make it seem appropriate for kids.

Are performance peptides safe for teen athletes?

Performance-enhancing peptides are not safe for teens because they are:

• Not FDA-approved

• Prohibited in sports

• Not well studied in teens

There’s a recent surge of online content promoting performance-enhancing peptides for muscle growth and fat loss. These types of peptides (which are different from collagen supplements or GLP-1s) are mostly sold as injectables. But they may also be sold as pills and nasal sprays.

Do supplements affect drug testing for young athletes?

Drug testing policies for teen athletes vary by school district, so ask a coach or athletic director about your child’s specific program.

In general, the stakes get higher for athletes headed to play college sports, where drug testing is required.

To prepare for college-level athletics and obligatory drug tests, help your child build an early habit of checking for third-party testing labels and being transparent with a dietitian or doctor about everything they're taking.

What do teen athletes really need to enhance performance?

Instead of focusing on supplements, help your teen build consistent habits around food, sleep and training – the foundation that actually drives performance.

Eat consistently throughout the day

Teen athletes need to eat every couple of hours.

You can help your teen get consistently good fuel by helping them:

• Prioritize eating breakfast, even if it’s just on-the-go yogurt and granola.

• Pack snacks that combine protein and carbs, like a granola bar or trail mix.

• Pack a healthy lunch the night before to save precious time in the morning.

Prioritize sleep

Sleep may be the most underused performance tool available to young athletes. Plus, it's free.

Research shows that you don’t necessarily improve performance when you train. You see improvement when you rest and recover after training.

“Eating consistently throughout the day means less reliance on an afternoon coffee or energy drink, which supports better sleep, which supports recovery and performance,” says Macneill.

Don't skip hydration

Dehydration can lead to a range of performance and health issues. So it’s important to make sure teen athletes are drinking enough water throughout the day.

Do not rely on sports drinks as they’re not necessary or healthy – unless your child is practicing longer than an hour and likely to be sweating heavily.

Train smart

Training well is about improving skills, performance and nutrition, without putting too much stress on the body. Even with two-a-day practices becoming more common, safety by sport and injury prevention should always come first.

“I help all kinds of young athletes understand that often they’re not eating enough overall and that recovery time is key to better health and performance,” says Macneill.

Help your young athlete fuel for performance

Young athletes need the right nutrition to support growth, training, competition and recovery. Children’s Health performance dietitians can help your child build a personalized nutrition plan that meets their needs and goals – without relying on unnecessary supplements. Learn more about our sports nutrition services and request an appointment.

Explore sports health and performance resources

From nutrition and hydration to injury prevention and recovery, young athletes have unique health needs. Find more Children’s Health resources to help your child stay healthy, active and ready to perform.