Teenage years span from ages 13 to 19. During this time, many teenagers exhibit high energy levels, assertiveness, and a heightened desire to enhance their physical appearance. This often propels them toward bodybuilding aspirations. As a result, they might rush into gym routines and blindly consume supplements without considering age appropriateness.
For teenagers intrigued by the idea of muscle-building supplements, this guide is for you. We will navigate through the optimal supplements to consider and those you should avoid, keeping your growth phase in mind.
However, before delving deep, it’s pivotal to recognize that muscle development isn’t solely reliant on supplements. Supplements act as enhancers. A combination of rigorous workouts, structured physical training, and a balanced diet are the pillars of muscle growth. During your teenage years, you should prioritize dietary supplements that are FDA-approved.
Recommended Supplements for Teenage Muscle Building:
- Creatine: A naturally occurring amino acid in the body, creatine aids in muscle mass enhancement. Contrary to some misconceptions, it’s been confirmed that creatine is safe for teenagers. While it’s present in foods like red meat and milk, supplementary forms are also available in stores and online. Daily Intake: Ideally, a teenager should take no more than 3g of supplemental creatine, either post-workout or upon waking up.
- Multivitamins: A typical teenage diet might miss essential vitamins and minerals crucial for bone development and overall growth. As teenagers often neglect fruits and vegetables, multivitamins can bridge this nutritional gap. Daily Intake: SFGate suggests that teenagers need around 900 micrograms of vitamins daily, preferably from natural sources. If not, select a multivitamin after consulting a healthcare professional.
- Protein Powder: Crucial for muscle development, protein powders should be paired with a balanced diet and exercise regime. While many protein powders are considered safe, medical advice is recommended. Daily Intake: A male teenager needs about 52 grams and a female needs 46 grams of protein daily. Protein powders can be consumed pre or post-workout to meet any shortfall.
- BCAA (Branched-Chain Amino Acids): Comprising three amino acids – leucine, isoleucine, and valine, BCAAs support protein synthesis and assist in weight management. Daily Intake: A maximum of 5 grams either pre or post-workout.
- HMB: Emerging as a popular supplement, HMB minimizes muscle wastage and promotes lean muscle growth. Always consult before incorporating HMB into your regimen. Daily Intake: Safe up to 3g daily, best taken with breakfast.
- Protein Bars: Convenient and palatable, these bars are rich in protein. Opt for bars with high protein content and minimal sugars and fats. Daily Intake: Stick to one bar daily, preferably before exercising.
- Caffeine: Found in coffee, caffeine can boost workout endurance and pain tolerance. However, moderation is key. Daily Intake: Limit to one cup of coffee, consumed about 30 minutes before your workout.
Supplements Teenagers Should Avoid:
- Testosterone Supplements: Not recommended since teenagers naturally have sufficient testosterone levels.
- Pre-workout Supplements: Typically formulated for adults.
- Weight Loss Supplements: Consult a physician before considering.
- Supplements Containing Vinpocetine: The safety of vinpocetine for teenagers remains uncertain.
Conclusion:
The outlined supplements can potentially aid teenage muscle development when used correctly. However, the primary focus should remain on a balanced diet and regular exercise, as the teenage body is still growing. Proper workouts and a nutritious diet are fundamental for holistic muscle growth during teenage years.
