Dear parents, please read carefully!
Supplements for Children and Teen Athletes – Between Necessity and Extremes
I work daily with young athletes – swimming, acrobatics, tennis, karate. I see two extremes: "everything burns – no need for supplements" and "give them everything to become champions". Both are risky. The truth lies in balance and the food-first principle.
⚠️
Safety first: for children, supplements support nutrition, they don't replace it. Choose only products with independent purity certification (NSF / Informed-Sport) and consult a pediatrician/coach.
Why consider supplements at all?
- Growing body + 4–5 hours of training often exceed what food alone can cover.
- Critical nutrients: protein, vitamin D, calcium, omega-3, electrolytes and fluids.
- Excessive supplementation is just as harmful: risk of contamination and unnecessary doses.
Approach by age group
🔹 Under 12 years
- No stimulants or pre-workout formulas.
- Focus: sleep, hydration, calcium, vitamin D, protein from food.
- For low protein intake, whey protein as food after training: 15–20 g.
Example: MHN More Delicious Whey (certified whey protein).
🔹 12–15 years
- Food-first remains rule №1.
- Protein 15–25 g after training for low intake.
- Multivitamins/minerals and omega-3 for increased needs/low fish consumption.
Options: GO Fitness Multivital, GO Fitness Super Omega-3.
🔹 16–18 years
- Safe foundations: Whey protein after training, vitamin D/calcium for deficiency, omega-3.
- Electrolytes - during training.
- Creatine: possible only after puberty is complete, with parental consent and medical supervision. Dose: 3 g/day for 8–12 weeks after training with food → break → reassessment.
Quality options: GO Fitness 100% Creatine Monohydrate or Kre-Alkalyn 750 mg for water retention sensitivity.
🔹 Girls 12–18 years
- Screening for fatigue/performance decline: ferritin, Hb.
- Iron – only for proven deficiency and under medical supervision.
- For two-a-day training sessions and hot weather – hydration and electrolyte plan.
Daily Guidelines and Mini-Protocols
| Nutrient | Guideline | Notes |
|---|---|---|
| Protein | 1.2–1.8 g/kg/day | 20 g high-quality protein within 60 min. after training (eggs, dairy, fish or whey). |
| Vitamin D | 600–1000 IU/day | More for low levels; take with fatty food. |
| Calcium | ~1300 mg/day | Divide into 2–3 doses; dairy + green vegetables. |
| Omega-3 (EPA+DHA) | 250–500 mg/day | 1–2 fish meals per week or supplement with food. |
| Hydration | 5–7 ml/kg (4 hours before exertion) | After training: 450–675 ml for every 0.5 kg of lost weight + electrolytes when sweating. |
Minimal and Safe Protocol (12–18 years)
- After training: 250–350 ml protein dessert like mousse, pudding, quark, skyr or 15–25 g whey protein + water/fruit.
- Daily: protein 1.2–1.8 g/kg, vitamin D 600–1000 IU, calcium up to 1300 mg, omega-3 250–500 mg.
- No energy drinks, stimulants, or "ergogenic boosters".
What is Permissible and What to Avoid
✅ Permissible
- Whey protein – as food/convenience.
- Multivitamins/minerals for deficiencies.
- Omega-3 EPA/DHA – for low fish consumption.
- Creatine for 16–18 year olds – only under supervision (see above).
🚫 Avoid
- Energy drinks and pre-workout stimulants.
- "Testosterone boosters", strong antioxidants, HMB, beta-alanine/citrulline for children.
- Products without independent certification (risk of contamination and anti-doping consequences).
Checklist for Parents
- Medical evaluation and parental consent before any "non-food" supplement.
- Check for certifications (NSF / Informed-Sport) and clear labels.
- Education on anti-doping responsibility; intake log.
My conclusion: "Supplementation does not replace nutrition – it complements it. The goal is not to "push" growth, but to maintain health, development, and love for sports."
Author: Kiril Tanev • GetMorePower.bg