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Sports Nutrition for Young Athletes: Should Supplements Be Considered – Thrive Global



Many athletes require dietary modifications in order to maximize performance and meet body weight requirements for competitive activities. Feeding young athletes requires knowledge and planning and the subject of supplements will often arise. Proper nutrition is vital as youth athletes require nutritional diet for fueling during sports, quick recovery after training and to meet energy levels needed for proper growth and maturity. Supplements are good for helping meet nutrition requirements in young athletes so they can experience the best performance especially if they are engaged in high levels of physical activities.

Reasons why young athletes need supplements

Growth and maturity potential

Our body requires mineral and vitamins to grow but athletes have a higher nutrition demand. Young athletes require building blocks which come from food to enable them to develop strong, lean and powerful bodies and supplements can help them meet these needs. Proteins act as the main structural component of muscles, organs, bones, tendons and other tissues. However, the average youth diet is unbalanced and deficient in nutrient-rich foods such as fruits and vegetables which are the sources of key nutrients. These nutrients include magnesium, vitamin A and C, potassium and folic acid. Young athletes require supplements that are rich in proteins, vitamins and minerals to help them in their growth or while training at a high level.

Cognitive development and Brain health

Cognitive development and brain health are essential for young athletes. Nutrients and dietary supplements play a major role in cell membrane development throughout the body. They help athletes focus and concentrate on their sports and increases inflammatory response to exercise. Studies suggest that youth athletes should take omega 3 supplements or consume two weekly servings of fatty fish, flaxseeds, walnuts, fruits, and vegetables.

Energy requirements

Sports nutrition enhances performance in athletes by decreasing fatigue, injury, optimizing training, recovery time and eliminating the risk of diseases. It is crucial to balance energy intake with energy expenditure to prevent energy excess or deficit. Energy excess in young athletes can cause obesity while energy deficit can result in delayed puberty, loss of muscle mass increased susceptibility to fatigue, illness, and injury. They need extra calories during growth spurts and to replenish energy used up during an activity.

Performance enhancing supplements for young athletes

Proteins and creatin

Young athletes seem to have elevated demands for dietary proteins intake. But if they are eating a healthy, well-balanced diet they do not need protein supplements and would not benefit from them. Athletes who expend more energy eat more and hence increase their protein intake. The American College of Sports Medicine and the American dietician Association recommends protein intakes between 1.2 and 1.8kg of body mass which is an adequate requirement for active youth athletes. Recent studies suggest that two to three times the RDA for proteins intakes may be optimal during periods of caloric restriction commonly practiced by athletes to enhance fat-free mass. Studies show that creatin does not offer additional benefits or improve sports performance in younger athletes.


Hydration affects sports performance more than any other nutritional requirements. Studies show that children are able to get rid of heat quicker than adults because they have a higher ratio of body surface area to body mass. Adults and youth who are hydrated before an activity often experience the reduced energy, cognitive impairment, and diminished endurance. It is essential to hydrate before training and after and an event to replace fluids and electrolytes lost through sweating.

Anabolic steroids

Anabolic steroids are illegal drugs taken without a doctor’s prescription. Most athletes use steroids in sports to enhance muscle size and strength while others just want to appear more muscular. Youth athletes need to be aware of the possible sides associated with such supplements which include stunted growth in children and teens, severe and irreversible long-term heart problems, skin and other organs.

Vitamins and minerals

Young athletes do not need vitamins and mineral supplements if they are taking a healthy and well-balanced diet. Low iron levels result in decreased athletic performance but high iron levels or any other minerals and vitamins have not been proved to increase performance in sports.


There is not much research regarding nutritional needs of young athletes and is often primarily composed of investigation from young-adult differences. Parents and young athletes need to know that some supplements have been found to contain high rates of contamination and harmful substances. Also, many products do not contain the list of ingredients on the label. Young athletes need to learn what foods are good for energy, how to eat during an event and how to replenish after an event, and when to eat certain foods. They may benefit from meal planning with a registered dietician.

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Collagen supplement use growing in popularity, improves skin, hair and nails – WXYZ




There are so many options when a person goes into a supplement store, from vitamins to minerals and protein powders and more.

The latest one to grow in popularity? Collagen.

At Supplement Giant, owner Adam Watts says collagen powder is a popular product.

“Collagen is actually the most abundant amount of protein in our body,” Watts said.

Collagen represents 30 percent of a human body’s protein content.

“It’s found in animal bones ligaments and tendons again not traditionally part of our diet anymore,” he said.

Most brands sell collagen as a great supplement to take to improve a person’s hair, skin, fingernails, and bone and joint health.

“If you have a deficiency of collagen in your skin it can decrease you skin health which can cause stretch marks, dark spots, infections,” Watts said.

He suggests people age 30 and older take a collagen supplement.

“After the age of 30, collagen decreases by 1 percent, so by the time you’re 50, you’ve lost 20 percent of your collagen,” he said. “If you have injuries, collagen is going to help and repair tissue.”

Registered Dietician Jessica Crandall Snyder said she recommends food as medicine, not supplements.

“Being active on a daily basis you are actually helping to re-synthesize your collagen,” she said, “So supplemental sources from protein powders may not be the way for you to get adequate nutrition.”

While Adam Watts sells collagen powder at whole sale, other stores start the product at $25 per container.

But eggs, wild salmon, tomatoes, pumpkin and chia seeds are affordable foods that aid in collagen production.

The experts say collagen powder works, but make sure it’s not your main source of protein.

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CA Permit Sale of Hemp-Derived CBD in Foods & Supplements – The National Law Review




California Assembly Bill 228 would expressly permit the retail sale of hemp-derived CBD in foods and supplements in California, notwithstanding the Food and Drug Administration’s position to the contrary. On Thursday, May 16, 2019, AB-228 passed through the State Assembly’s Appropriations Committee with a unanimous 18-0 approval. The Bill, sponsored by Assembly Member Cecilia Aguiar-Curry (District 4), moves to the House floor where a two thirds vote is required for it to continue on to the Senate for approval. 

AB-228 is intended to address the guidance offered by the California Department of Public Health (CDPH) in July 2018, which prohibits hemp-derived CBD from being added to foods. The CDPH’s release provides: 

California incorporates federal law regarding food additives, dietary use products, food labeling, and good manufacturing practices for food… Currently, the United States Food and Drug Administration (FDA) has concluded that it is a prohibited act to introduce or deliver for introduction into interstate commerce any food (including any animal food or feed) to which tetrahydrocannabinol (THC) or CBD has been added. This is regardless of the source of CBD – derived from industrial hemp or cannabis. 

While manufacturing and retail sales of marijuana-derived CBD products are permitted in accordance with California’s cannabis regulations, hemp-derived CBD remains unapproved for use as a food ingredient, food additive or dietary supplement. 

The City of Los Angeles took a similar position when its Department of Public Health, Environmental Health, which regulates food operators, issued the following guidance: “use of industrial hemp derived products in food will be considered adulterated and cited by DPH-EH as a violation resulting in a deduction of two (2) points on the official inspection report.” The Los Angeles guidance becomes effective on July 1, 2019. 

In response to the FDA’s position, California would join multiple states, including Colorado and Illinois, that have released policies allowing hemp-derived CBD in foods. AB-228 provides that “the sale of food or beverages that include hemp or cannabinoids, extracts, or derivatives from industrial hemp shall not be restricted or prohibited based solely on the inclusion of industrial hemp or cannabinoids, extracts, or derivatives from industrial hemp. 

Though legalization at the state level does not preclude FDA enforcement, AB-228 would provide California defendants with an affirmative defense in civil court to unlawful adulterant allegations regarding CBD products. AB-228 also would allow hemp-derived CBD product sales by licensed cannabis businesses and declare that industrial hemp and its derivatives are an agricultural product. 

If the California House of Representatives passes AB-228, it will move on to the Senate where it must receive support by an assigned Senate committee before being placed on the Senate floor for a vote. If approved by the Senate, AB-228 will be delivered to Governor Newsom for final approval.

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Warning: Avoid dietary supplements from these 12 companies –




In the quest to be healthy, dietary supplements continue to be a popular option with some people but the U.S. Food and Drug Administration’s recent warnings to companies hawking such products should cause potential customers to proceed with caution.

The agency recently sent out warnings to several companies that it said did not adhere to government guidelines on dietary supplement claims and their purported benefits.

FDA warns 12 companies over dietary supplement claims

Three of the companies ran afoul of the law by making claims about phenibut, which is sometimes marketed as a sleep aid. According to the FDA, phenibut does not meet the statutory definition of a dietary ingredient.

The FDA also issued nine warning letters to companies marketing DMHA (Dimethylhexylamine or 2-aminoisoheptane) as an ingredient in numerous dietary supplements.

In April 2019, the FDA determined that DMHA, which is often marketed for weight loss and sports performance, is either a “new dietary ingredient” for which the agency has yet to receive the mandatory New Dietary Ingredient notification or is “an unsafe food additive.”

The violations ultimately mean that American consumers may be buying and using products that are not approved for consumption. It also means the remedial claims of the products are as of yet unproven.

On the FDA’s website, a dietary supplement is defined as “a dietary ingredient as a vitamin; mineral; herb or other botanical; amino acid; dietary substance for use by man to supplement the diet by increasing the total dietary intake; or a concentrate, metabolite, constituent, extract, or combination of the preceding substances.”

But then there is this major distinction: “Unlike drugs, supplements are not intended to treat, diagnose, prevent, or cure diseases. That means supplements should not make claims, such as ‘reduces pain’ or ‘treats heart disease.’ Claims like these can only legitimately be made for drugs, not dietary supplements.”

Here are the FDA warning letters to the 12 companies

Warning Letters (DMHA):

Warning Letters (Phenibut):

Do you use dietary supplements? If so, do these warnings concern you at all? Let us know in the comments below!

The post Warning: Avoid dietary supplements from these 12 companies appeared first on Clark Howard.

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