Adolescents are concerned about their physical appearance and during growth and development; the acquisition of muscle mass markedly changes the teen’s look. For males, during puberty, testosterone levels increase and this promotes the growth of muscles not only in size but also strength.
For a number of reasons, adolescents choose to begin weight lifting and training. These reasons include the acquisition of strength, perceived improvement of personal appearance, the prevention and rehabilitation of sports injuries and the general enhancement of health. Weight training prior to puberty will have limited results, since testosterone levels are lower, and muscle size and strength will not be significantly affected by weight training. However, when a teen has almost completed growth and development, then weight training may produce changes in muscle size and strength.
Many adolescent athletes including those in weight training use ergogenic aids, which are substances that purport to enhance sports performance. One survey found that almost one hundred percent of bodybuilders used ergogenic aids. These aids include protein, carbohydrates, vitamins, minerals, legal drugs and illegal substances.
Many teens believe that weight training increases the body’s protein requirement. Protein and amino acid supplements are very popular with teens who are interested in bodybuilding. Protein is necessary to repair and build muscles after any strenuous training. The current recommendation for protein is 0.40 gram per pound of body weight on a daily basis. For weight lifters, the recommendation is 0.60 to 0.75 gram of protein per pound each day. Using the maximum recommended amount, for a 150-pound adolescent, the recommended protein intake is 112.5 grams daily.
The following are the protein values of some common foods:
- Eight ounces skim milk: eight grams protein
- Three ounces chicken or fish: twenty-one grams protein
- One large egg: seven grams protein
Since adolescents in the United States already eat a diet high in protein, there is no need for most adolescents to take protein supplements during weight training. And scientific studies have not supported any enhancement of muscle growth or strength from protein intake greater than the recommended amounts.
Protein supplements are legal, and most adolescents’ kidneys can handle the excess protein. However the supplements are costly. If a teen attempts to gain protein through intake of high protein foods, they must be careful that the amounts of cholesterol and fats in those foods are not excessive.
There are other nutritional aids that are marketed to adolescents who are in weight training. Most scientific reviews do not show any performance enhancement from vitamin and mineral supplementation unless there is a vitamin or mineral deficiency. The most likely deficiency on an American diet would be iron, and this would be more likely noted in female athletes. A female athlete with iron deficiency anemia may have her performance enhanced with correction of her anemia.
Athletes use antioxidants including vitamins C and E and beta-carotene in the hope that these ergogenic substances will protect them from exercise induced muscle damage. Most research studies do not support the use of these aids since training in itself will increase the body’s natural antioxidants.
Creatine is a natural substance that is produced by the liver, kidneys and pancreas. And it has also been commercially available since 1993. Cells with high-energy requirements use phosphocreatine, which is derived from creatine to generate energy. A weight lifter will have short periods of high-intensity activity. Research has shown that in repetitive high-energy and short-duration tasks including weight lifting, individuals who took creatine by mouth may have modestly improved performance.
The most common side effect of creatine use is weight gain. This may be the result of water retention as well as protein synthesis. Teens who use creatine may be more prone to muscle strain, muscle cramping, rashes, vomiting, diarrhea, anxiety, fatigue and nervousness. The use of creatine is legal in amateur sports.
Dehydroepiandrosterone, known as DHEA, is produced by the adrenal glands and converted to testosterone and estrogen. No studies have demonstrated that DHEA supplementation increases muscle mass and strength in adolescent athletes. The International Olympic Committee bans it.
Androstenedione is also a hormone manufactured by the adrenal glands in males and females as well as the testicles. It is converted to estrone, a female hormone and testosterone. Although some athletes purport that androstenedione increases muscle mass and enhances performance, no studies have supported this. There are significant side effects from its use including virilization in females where hair may begin to grow on the chin, sideburns, legs and back. Both males and females may develop acne from its use, and skeletal growth may be halted prematurely.
Caffeine appears to enhance the contractility of skeletal and cardiac muscle. It is also a central nervous system stimulant and may aid in those sports that require concentration. Weight lifters may use caffeine to enhance performance. However, there are significant side effects from its use including nervousness, wakefulness, upset stomach, increased blood pressure and increased need to urinate. Caffeine is found in colas, coffee, tea, chocolates and it is available as an over the counter medication.
To be avoided is a combination of caffeine and ephedrine including ma huang. Some weight lifters use this combination for their stimulant properties. Research has shown a prolonged time to exhaustion for athletes who use this combination. However, there are at least seventeen deaths that have been linked to the use of caffeine and ephedrine. The use of ephedrine as well as the presence of elevated levels of urinary caffeine is banned by the International Olympic Committee.
An example of an illegal substance that may be used by adolescent weight trainers are the anabolic steroids. These are derivatives of testosterone that have several actions. They do induce muscle growth, and produce a “steroid rush.” This is a euphoric state where the teen athlete has decreased fatigue and allows him or her to train longer and harder. And anabolic steroids help to metabolize ingested proteins allowing a more positive protein balance, which is important in tissue repair and growth.
Research studies have been performed with athletes involved in weight training. Those athletes given testosterone enanthate, an anabolic steroid, had more increase in muscle mass and bench-press strength compared to those who were not given the substance. However anabolic steroids have many significant side effects. These include change in sexual appetite, decreased sperm production, growth of breasts in males, acne, increased hairiness, nervousness, aggression, high blood pressure, psychosis and premature termination of skeletal growth.
Under proper supervision and after completion of growth and development, weight lifting and training can be a positive experience for adolescent males and females. There is a risk for injuries especially in the shoulders, lumbar spine and knees. The US Consumer Product Safety Commission estimates that in the five year period from 1991 to 1996, up to 26,120 injuries occurred on an annul basis from strength training equipment in individuals under twenty-one years. Up to seventy percent of injuries are muscle strains. The rate of, however, compares favorably with such sports as football, gymnastics and tennis.
There are several general guidelines for weight training in adolescents:
- Qualified adults should provide supervision and instruction
- Appropriate clothing and footwear should be worn in the training area
- Realistic goals consistent with the abilities of the adolescent should be established
- Warming up for ten minutes prior to training should be performed
- Proper technique and participation should be an important focus
- Weight training should be one aspect of a physical fitness program
- Participants should optimize their athletic potential by proper dietary intake
Some male teens have a disorder that involves preoccupation with the size of their muscles. Termed muscle dysmorphia, this disorder causes great stress and impaired social interactions. Even though the adolescent may appear to be very muscular, the teen may feel that his muscular development is insufficient and inadequate. In order to build muscle mass, some teens with this disorder of body image may be involved in weight training. Teens with this problem need to have counseling from a qualified professional.
Related topics:
Athletic injuries, body image, competition, exercise, growth and development, hyperandrogenism, steroids and other athletic performance enhancers, vitamins and minerals
