Can teenagers consume sports supplements?
Yes, as long as they are suitable supplements, free of ingredients that harm the body and health, and with the guidance of a professional.
Keep reading to understand how supplements can help teenagers who participate in endurance sports.
Adolescence is a crucial stage in the physical and mental development of young people, and when the demands of growth are combined with participation in high-performance sports activities, nutrition becomes a key factor.
According to pediatrician and triathlete Dr. Deivide Souza, during this maturation period, adequate nutrient intake plays a fundamental role in physiological balance, athletic performance, and the overall well-being of adolescent athletes.
Therefore, understanding these transformations is essential to promoting healthy lifestyle habits and maximizing the potential of young athletes.
Changes in Energy Expenditure and Fat Burning During Puberty: A Journey of Physical Transformation
Increased energy expenditure
Puberty is a stage of profound and rapid changes in the human body, marked by sexual development, growth, and physical transformation. These changes directly affect energy expenditure and how the body burns fat, influencing the health and athletic performance of adolescents.
This increased energy consumption is largely due to accelerated growth, the development of tissues and organs, and especially the increase in muscle mass. The more muscle, the more energy is required.
As the body goes through puberty, an increased capacity for fatty acid oxidation is observed during exercise, suggesting that adolescents may rely more efficiently on fat reserves as an energy source during physical activity.
Changes in body composition
Teenagers tend to experience an increase in lean mass, which includes muscle and bone, as well as an increase in fat accumulation, especially in certain areas of the body. These changes can influence how the body uses stored energy.
It is important to highlight that these transformations and the need to ingest more energy is even greater among adolescent males, since testosterone comes into play in the creation of muscle mass.
Importance of Sports Nutrition in Adolescence
In this phase of transformation and rapid growth, proper nutrition not only contributes to athletic performance, but also influences long-term health.
For them, a diet that provides sufficient calories, essential nutrients, and protein will contribute to optimal growth and development.
In sporting terms, Nutritional replenishment is necessary. to avoid creating an imbalance and affecting the health of young athletes.
Studies suggest that the younger a person starts aerobic exercise, the better their endurance levels will be in the future.
Therefore, encouraging varied physical activities that promote both cardiovascular endurance and muscle development is extremely important among adolescents and pre-adolescents.
Combining strength training and aerobic activities can help teenagers maximize their fat-burning capacity and improve their athletic performance, but without forgetting to maintain nutritional balance.
Carbohydrate Use in Adolescents: The Main Source of Energy
Carbohydrates are the main source of energy for the body, and their importance in the diet of adolescent athletes cannot be underestimated.
The amount of carbohydrates needed varies depending on the type, intensity and duration of the exercise, as well as the individual characteristics of each athlete.
It is recommended that adolescent athletes obtain at least the 55-75% of your total calories of carbohydrates.
For an adolescent athlete at amateur to elite level, the recommended carbohydrate intake is 30g to 60g per hour of exercise.
Just like sports, carbohydrate consumption must also be trained, and its intake can vary depending on the type of sport and the strategy of each athlete.
Hydration and electrolyte replacement
In addition to carbohydrates, proper hydration and electrolyte balance are essential for maintaining health and growth in young athletes.
In general, a teenage swimmer has a sweat rate of approximately 130ml per 1000m swum.
So, teenage athletes should drink enough fluids before, during, and after exercise to prevent dehydration.
Use of isotonic drinks in adolescent athletes
During puberty, teenagers tend to eat more to accommodate their changing physiology. But eating more doesn't mean eating poorly.
Although fat burning is greater in adolescents, it is crucial to seek a healthy and balanced diet, with all the necessary nutrients for the body: carbohydrates, proteins and fiber.
However, the use of sports drinks containing carbohydrates and electrolytes is very beneficial for adolescent athletes, especially in intensive aerobic training sessions.
Just as we choose the best fruits on the market, even better if they are organic, it is very important to choose good quality supplements, such as the line Xtratus.
Look for energy drinks that have the correct carbohydrate ratio, which should be 2:1 or 1:0.8 between Glucose:Fructose.
Choose maltodextrin as your glucose source.
Choose supplements without chemical additives, sweeteners, flavorings, preservatives, and other nonsense that can affect the gut microbiota and impair athletic performance.
Professional Supervision and Advice
Sports nutrition plays an essential role in the performance of adolescents in sports, but each adolescent is unique, and their nutritional needs can vary significantly.
Supervision by a health professional is essential to ensure that adolescent athletes receive adequate and personalized nutrition according to their specific goals and requirements.
Ultimately, by focusing on adequate carbohydrate intake, along with proper hydration, teenagers can optimize their performance, accelerate recovery, and ensure healthy development during this crucial stage of life.
Professional guidance is key to ensuring that each athlete receives personalized and safe nutritional guidance.