Today, many adolescents take pre-workout supplements to enhance their athletic performance. Concerned parents of these adolescents frequently ask me whether pre-workout supplements are safe for their children.
Since many advertisements for nutritional supplements target young people with dubious products, I spent a few weeks researching the topic with our dietitian.
In this article, I will discuss findings regarding whether or not can teens take pre-workout!
Let’s dive in. Although adolescents are not required to consume pre-workout formulations or energy drinks, there is no scientific proof that their consumption damages young athletes.
Adolescents should avoid taking several supplements to avoid ingesting excessive amounts of substances such as caffeine. For adolescents, consuming a meal or protein shake may be preferable to consuming a pre-workout drink.
Are Pre-Workouts Necessary?
Yes. If you are simply interested in the safe option, then YES, it is OK for adolescents to take pre-workout.
Most workout supplements are advantageous for adolescents, including creatine monohydrate, beta-alanine, and branched-chain amino acids. Here you will get info about whether should teens take pre-workout.
If you seek secure and desirable solutions, you must continue reading. Pre-workout supplements are unnecessary before any athletic performance, and food is the best thing your youngster can consume before entering the gym or field.
Your teenagers should not rely on a pre-workout supplement to perform well. Their hormones are currently at their height, allowing them to play their best game.
Benefits And Downsides Of Pre-Workout For Teens
Benefits Of Pre-Workout
Is Pre-Workout safe for teens? Yes! Most supplements contain substances such as creatine, branched-chain amino acids, and sodium bicarbonate to assist professional and young athletes in enhancing their performance and losing weight.
These substances also aid young athletes and gym-goers in their pursuit of pumps.
Dilate The Blood Vessels
Nitrate is responsible for this harvest. When converted to nitric oxide in the body, nitrate dilates the blood vessels to ensure a proper supply of nutrients and oxygen for increased energy and muscular growth.
Helps Fight Tiredness
Supplements of standard internal caffeine and beta-alanine reduce weariness and boost your adolescent’s morning workout performance.
Downsides Of Pre-Workout
High Caffeine Dosage
The negative effects of excessive caffeine use on the body include elevated blood pressure, difficulty sleeping, and anxiety.
The optimum range of caffeine intake for a teen is 200 milligrams; however, some supplements contain more than 400 milligrams.
The FDA regulates dietary supplements as foods and not as medications. And these regulated pre-workouts are extremely expensive. Most supplements are produced outside of the United States.
Over the years, it has been observed that many adolescents who take supplements are susceptible to developing an eating disorder and are observed exercising strenuously.
What Is The Right Age To Take Pre-Workout?
Pre-workout is intended for individuals older than 18 and not for young athletes. However, the optimal age to take pre-workout supplements is 21 when your teen’s physique is completely formed.
Most pre-workout pills contain various ingredients that have not been scientifically shown to benefit adolescents.
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What Are Some Alternatives For Teens?
Pre-workout meals and teen-friendly protein powders are two excellent pre-workout solutions for adolescents seeking to grow muscle and increase strength. Determine their effectiveness as pre-workout alternatives.
Pre-workout foods are excellent for raising energy levels before exercise. Teens who wish to increase muscle mass and endurance through resistance training should consume protein-rich diets. Fish, poultry, eggs, beans, lentils, and nuts are great protein sources.
Research suggests consuming between 1.6 and 1.8 grams of protein per kilogram for optimal muscle growth.
Teens who want enough energy to go through additional workouts should prioritize carbohydrate consumption before exercising.
Complex carbohydrates are one of the best sources of slow and sustained energy, providing sufficient fuel for young athletes to endure a strenuous workout.
Eat at least one to two hours before your activity to avoid the pain associated with exercising on a full stomach.
Teen-Friendly Protein Supplements
Several research supports the link between protein consumption before exercise and enhanced athletic performance. Protein consumption before exercise can enhance muscle protein synthesis.
Additionally, it can increase anabolic muscle reaction (the variation between net protein synthesis and breakdown).
What is The Best Pre-Workout Drink?
Lemon Water: If you are not hungry and want a short natural energy boost before your workout, lemon water is excellent. Lemon water offers so many health benefits that you may as well drink it alongside food.
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Best Ways To Build Up The Body Without Preying On Supplements
Pre-workout has benefits, but you may demonstrate that your youngster can achieve the same benefits from other sources.
Feed The Body The Appropriate Food
The greatest way to keep your youngster fit is to provide them with bland, nutritious foods.
Three complete meals and some fruits, vegetables, and entire grains are sufficient to increase their energy and performance. The superiority of diet over workout supplements is immediately obvious.
Maintain Body Hydration
Hydration is the most important aspect of exercise. Hydration can enhance muscle contractions and control blood flow. Water is the most effective beverage for preventing dehydration.
Before exercising, the American Council on Exercise recommends that young athletes and adolescents consume 17 to 20 ounces of water over two to three hours.
Every 20 minutes, consume 7 to 8 ounces of water during a vigorous workout. And eight ounces of water approximately thirty minutes after exercise. Therefore, they must consume ONLY water before, during, and after exercise.
Having A Proper Sleeping Pattern
A hidden factor for increasing sports performance is quality sleep. Athletes require more than 9 hours of sleep per night. A good night’s sleep is superior to any pre-workout supplement.
Frequently Asked Questions
1. Is pre-workout bad for a 15-year-old?
Ans. Young athletes should probably avoid pre-workout supplements. The same may be stated for energy drinks, as few studies have been conducted on their safety for young athletes.
Instead, athletes should concentrate on improving their sleep habits to promote healthy lifestyle choices.
2. Is pre-workout bad for your heart?
Ans. Most pre-workout mixes contain more than 200 milligrams of caffeine, an average of two cups of coffee, which can enhance energy levels but also increase the risk of high blood pressure, arrhythmias, and possibly a heart attack in individuals with severe coronary disease.
3. Is pre-workout OK for teens?
Ans. Yes, pre-workout supplements are safe for adolescents. The most effective products for adolescents have relatively lower concentrations of caffeine, BCAAs, beta-alanine, and creatine monohydrate.
4. At what age can you take pre-workout?
Ans. After the age of 18, it is safest to consume pre-workout supplements. However, this can be affected by muscle mass, pre-workout quality, and caffeine consumption.