Supplements for Teenagers

[journalmom]

I was thinking about supplementing my son with some protein shakes since he's a little guy with hardly any upper body strength. Now, I know some things about nutrition but I don't know enough about supplementing teenage athletes. He normally HATES to drink anything that are not juices or Gatorade types.

Any ideas on what brand works or if I should even think about supplementing him at age 15? I see some of his peers who are really muscular and I can't help it but to think that these kids (who aren't telling) are paying attention to their muscular development, if you know what I mean.

[rudd]

Originally Posted by journalmom

I was thinking about supplementing my son with some protein shakes since he's a little guy with hardly any upper body strength. Now, I know some things about nutrition but I don't know enough about supplementing teenage athletes. He normally HATES to drink anything that are not juices or Gatorade types.

Any ideas on what brand works or if I should even think about supplementing him at age 15? I see some of his peers who are really muscular and I can't help it but to think that these kids (who aren't telling) are paying attention to their muscular development, if you know what I mean.

At 15 they only think your son should consider supplementing with is fish oil. Good anti inflammatory and improves concentration. Carlson's is supposedly a good brand. It's has a number of studies backing this up.

Protein shakes aren't a panacea. The won't turn you into Arnie. Most of the claimed effect is marketing bumpf by the supplement companies.

If he want to gain some muscle he should look into a supervised weight training programme and increasing his intake of good wholesome food.

Boys also mature at different rates so he may outstrip his peers yet. Genetics play a big role so if your or his father have light builds he may never be very muscular.

Upper body strength isn't of major importance in fencing nor is muscle mass so I wouldn't put undue emphasis on these aspects.

Rudd

[Fencergrl]

Rudd is right. Your teen doesn't need more protein. North American diets tend to have too much protein, and not enough vitamins and minerals. Chances are, your child is getting all the protein his body needs. Besides... how many muscular fencers do you see? Most are pretty lean fellows.

If you want to add a little protein to a fruit/veggie smoothie, soft tofu and/or yogurt is a good way to go. You can't taste either in a smoothie and they both provide a creamier texture.

More importantly, both add some additional calcium (yogurt more than tofu). Teens are building the bone density that will be with them for the rest of their lives. Carbonated drinks such as pop reduces your intake of calcium. As a result, many teens are entering adulthood with low bone densities.

I juice my own fruits and veggies, but you can also use soft fresh fruits and/or veggies or frozen berries. Experiment..... Fruits and veggies are high in all sorts of anti-oxidants, minerals and vitamins. They keep bodies healthy. They heal faster and are less prone to getting sick.

As suggested above, fish oil or flax oil is a very good thing to add. It adds the Omega 3 fatty acids. Research is finding we need more of this in our diet. It's good for the joints and brain function. This will not only help him with fencing but with school.

[Cry_Me_A_River]

Originally Posted by journalmom

I was thinking about supplementing my son with some protein shakes since he's a little guy with hardly any upper body strength.

I see some of his peers who are really muscular and I can't help it but to think that these kids (who aren't telling) are paying attention to their muscular development, if you know what I mean.

Get him on some strength and conditioning program(s). Deadlifts and weighted pull-ups FTW!

[noodle]

make him do more pushups and weights, and give him more natural protein via meats/fish/eggs/beans, as well as other good, nutritional foods (read: fruits/veggies) to help overall fitness/health.

if he's not doing the physical activity to require protein (weight training, exercises that don't just use muscles but break them down, etc..), then the extra protein won't be used and is therefore pointless. protein is not muscle growth formula. muscles will grow because you do the work that breaks them down. protein helps the muscles as they recover, allowing them to recover faster and stronger. if you don't have much muscle, or don't ever break the muscles down, you don't need much protein.

i wouldn't push supplements until he's in the 16/17/18 range, and only if he's really weight training and stuff.

[dcmdale]

Since nobody has mentioned it, I will add the obligatory mention to the US Anti-Doping Agency, http://www.usantidoping.org . While I don't think that anybody really likes having to deal with these people, they do have a dual purpose of both policing competitive drug use and educating on how to accomplish athletic goals within the rules. (I will say that our dealings with them have been pleasant, but others' experiences vary).

I mostly use the site to check the "Drug Reference Online" to check medicines that might get us in trouble; however, they also have a fairly extensive education section with resources on nutrition for athletes.

[noodle]

Originally Posted by dcmdale

Since nobody has mentioned it, I will add the obligatory mention to the US Anti-Doping Agency, http://www.usantidoping.org . While I don't think that anybody really likes having to deal with these people, they do have a dual purpose of both policing competitive drug use and educating on how to accomplish athletic goals within the rules. (I will say that our dealings with them have been pleasant, but others' experiences vary).

I mostly use the site to check the "Drug Reference Online" to check medicines that might get us in trouble; however, they also have a fairly extensive education section with resources on nutrition for athletes.

protein shakes won't be on the doping list

[Fencergrl]

Originally Posted by dcmdale

they also have a fairly extensive education section with resources on nutrition for athletes.

Yeah but this might be useful. There's lots of good sites out there for athletes.

[journalmom]

Originally Posted by Fencergrl

Rudd is right. Your teen doesn't need more protein. North American diets tend to have too much protein, and not enough vitamins and minerals. Chances are, your child is getting all the protein his body needs. Besides... how many muscular fencers do you see? Most are pretty lean fellows.

Well, I think he does need upper body strength to do the actions effectively. He's up against a lot of bigger and stronger Cadets and Jr.'s and he needs to take their blades, if nothing else. I know what you mean by not being "muscular" but he does need more strength.

He is a somewhat picky eater - prefers meat to veggies. He does eat whatever I cook but prefers meat. He loves fruits so no problem there. I do give him multi, Ca, Vitamin C, Fish Oil, and fresh carrot juice when I feel up to it. Just hate washing the damn juicer. Since we are being honest...he is sensitive, not intolerant - there's a difference, to dairy so he stays away from any dairy products. He was allergic when he was young. He's better now but he does not eat creamy, cheesy, and buttery foods. He just doesn't look for it and I don't push. It's better for him that way - less fat and healthier. So i supplement with Calcium.

Thanks for the input. I'm glad I'm on the right track with his nutrition - getting it from whole foods. I was curious as to what, if any, extra protein would do.

[noodle]

Originally Posted by journalmom

Well, I think he does need upper body strength to do the actions effectively. He's up against a lot of bigger and stronger Cadets and Jr.'s and he needs to take their blades, if nothing else. I know what you mean by not being "muscular" but he does need more strength.

He is a somewhat picky eater - prefers meat to veggies. He does eat whatever I cook but prefers meat. He loves fruits so no problem there. I do give him multi, Ca, Vitamin C, Fish Oil, and fresh carrot juice when I feel up to it. Just hate washing the damn juicer. Since we are being honest...he is sensitive, not intolerant - there's a difference, to dairy so he stays away from any dairy products. He was allergic when he was young. He's better now but he does not eat creamy, cheesy, and buttery foods. He just doesn't look for it and I don't push. It's better for him that way - less fat and healthier. So i supplement with Calcium.

Thanks for the input. I'm glad I'm on the right track with his nutrition - getting it from whole foods. I was curious as to what, if any, extra protein would do.

his nutrition sounds fine, then.
the question is whether or not he is doing any strength exercises.

[dcmdale]

Originally Posted by noodle

protein shakes won't be on the doping list

Here is the warning from the USADA for what it is worth:

Originally Posted by US Anti-Doping Agency

Athlete Advisory – “Approved” or “Verified” Supplements
THE USE OF NUTRITIONAL OR DIETARY SUPPLEMENTS IS COMPLETELY AT THE ATHLETE’S OWN RISK. EVEN IF THE SUPPLEMENTS ARE “APPROVED” OR “VERIFIED”.

If you take nutritional or dietary supplements you may test positive for a prohibited substance which is not disclosed on the product label. If you test positive you will be sanctioned in accordance with applicable rules.
USADA understands that some trade associations and even reputable companies are attempting to test supplements and even are “verifying” or “certifying” that certain nutritional or dietary supplements are safe for athletes and others to use. Athletes need to be aware that these verification or certification programs do not guarantee that those dietary or nutritional supplements are free from minute amounts of prohibited substances which could result in an adverse laboratory finding and a doping violation.

Bottom Line: USADA warns against taking any dietary or nutritional supplements. Athletes who take dietary or nutritional supplements, even if “approved” or “verified,” do so at their own risk.

I don't know one way or the other... protein shakes, flaming bagels...

[Fencergrl]

For what it's worth.... HP (high performance) athletes in Canada are warned that Canadian supplements are tested, but buying supplements from other countries may or may not cause a doping issue.

[noodle]

Originally Posted by dcmdale

Here is the warning from the USADA for what it is worth:


I don't know one way or the other... protein shakes, flaming bagels...

you can also fail by drinking milk or eating chicken that have hormones used to promote growth given to them. or by eating too many poppy seed muffins.

you should always know what you're eating, supplement or not.

[Fencergrl]

Originally Posted by journalmom

Well, I think he does need upper body strength to do the actions effectively. He's up against a lot of bigger and stronger Cadets and Jr.'s and he needs to take their blades, if nothing else. I know what you mean by not being "muscular" but he does need more strength.

Most actions are not strength related, the best way to deal with fencers who use their arms instead of their wrists is to use "softer" actions. Battling strength with strength is a common mistake. Using the wrist and making your blade movements small and fast is more effective than trying to be stronger.

If your child has difficulty holding his blade... then yeah he has a strength issue. If it's about "blade wrestling" its about technique not strength.

[Hauptman]

Originally Posted by journalmom

Well, I think he does need upper body strength to do the actions effectively. He's up against a lot of bigger and stronger Cadets and Jr.'s and he needs to take their blades, if nothing else. I know what you mean by not being "muscular" but he does need more strength.

He is a somewhat picky eater - prefers meat to veggies. He does eat whatever I cook but prefers meat. He loves fruits so no problem there. I do give him multi, Ca, Vitamin C, Fish Oil, and fresh carrot juice when I feel up to it. Just hate washing the damn juicer. Since we are being honest...he is sensitive, not intolerant - there's a difference, to dairy so he stays away from any dairy products. He was allergic when he was young. He's better now but he does not eat creamy, cheesy, and buttery foods. He just doesn't look for it and I don't push. It's better for him that way - less fat and healthier. So i supplement with Calcium.

Thanks for the input. I'm glad I'm on the right track with his nutrition - getting it from whole foods. I was curious as to what, if any, extra protein would do.

You are on the right track. Extra protein (or extra anything) only matters if he's not getting enough in the first place; more is not always better. Since he loves meat so much I have no doubt he's getting plenty of protein.

As for building up, a little weight training can never hurt. The extra strength will make his movements more explosive.

[dcmdale]

Originally Posted by noodle

You should always know what you're eating, supplement or not.

No argument with that.

[Tripod]

I personally don't care what you cram down your scrawny kid, but make sure he understands the importance of being honest while testifying before a grand jury.

That's all I ask.

[Capt. Slo-mo]

Anybody know Barry's bondsman?

brrrrrump-ching! but seriously, folks...

[D+F+P=Hadouken!]

I just left cadet this year. Being strong helps, despite what many unsuccesful fencers will tell you. It also does wonders for the self image.

I reccomend 2 grams of protein per pound of bodweight, per day. I take a protein supplement, but its only about 1/4th of my entire protein intake. I recently quit drinking straight milk, so the majority of my protein comes from poultry, eggs, various meats and fish. Avoid only consuming protein from one source, as the body eventually developes allergies. A varied protein intake has a better amino acid profile, as well. A higher protein diet results in an increase in lean muscle mass, as well as lower bodyfat levels. About 50% of my total calories come from protein.

I reccomend that if your son wants to become stronger, that he works out, and most importantly, eat like a team.