If you're a competitive athlete or a fitness buff, improving your sports performance is probably on your mind. Spending tons of time in the gym or at practice may offer results (along with a pile of sweaty laundry), but it's no shortcut, and teens with busy lives may be looking for fast, effective results.

Some people think that taking drugs known as sports supplements could improve their performance without so much hard work. But do sports supplements really work? And are they safe?

What Are Sports Supplements?

Sports supplements (also referred to as ergogenic aids) are products used to enhance athletic performance. They come in different forms, including vitamins, synthetic (manmade) drugs, and hormones, most of which are available over the counter without a prescription.

Some people think that supplements help them develop more muscle mass, increase strength, and build stamina. Other people use sports supplements to lose weight. If you're thinking about using sports supplements, you're not alone. Many teens who see sports medicine doctors when they want to improve their performance have questions about how supplements work and whether they're safe.

Most of the foods you see on the shelves of your local grocery store and the drugs your doctor prescribes for you are regulated by a government agency called the Food and Drug Administration (FDA). The FDA ensures that many foods, beverages, and drugs adhere to certain safety standards. But sports supplements aren't regulated by the FDA, and no sports supplements have been tested on kids and teens. That means that scientists and doctors don't know whether supplements are safe or effective for teens to use.

Lots of sports organizations have developed policies on sports supplements. The National Football League (NFL), the National Collegiate Athletic Association (NCAA), and the International Olympic Committee (IOC) have banned the use of steroids, creatine, ephedra, and androstenedione by their athletes, and competitors who use them face fines, ineligibility, and suspension from their sports.

Common Supplements and How They Affect the Body

Whether you hear about sports supplements from your teammates in the locker room or the sales clerk at your local vitamin store, chances are you're not getting the whole story about how supplements work and the risks you take by using them.

Anabolic steroids are hormones that help the body build muscle tissue and increase muscle mass. Steroids, also known as roids or juice, are similar to the male hormone testosterone, which is produced naturally in larger amounts in guys' bodies and smaller amounts in girls' bodies. When a person takes steroids, the body's muscle tissue is stimulated to grow, producing larger and stronger muscles.

But steroids can have some unwelcome, serious side effects - such as high blood pressure and heart disease, liver damage and cancer, urinary and bowel problems, strokes and blood clots, and sleep problems. A person who takes steroids may develop bigger muscles, but he or she is also at risk for baldness and severe acne. Guys who take juice can suffer from infertility, breast and nipple enlargement, and problems having an erection. Girls may find themselves with deeper voices, smaller breasts, menstrual problems, and an increase in facial and body hair.

Steroids can also have emotional effects on the user, such as severe mood swings, aggressive behavior, irritability, and depressive or suicidal thoughts. Teens who inject steroids with infected needles are also at risk for HIV or hepatitis.

Androstenedione, more commonly known as andro, is another popular nutritional supplement. When a person takes andro, the body may convert it to testosterone, which is necessary for muscle development. When it's taken in large doses, andro is said to increase muscle mass, although studies haven't shown that andro is particularly effective. Scientists don't know exactly how much andro the body absorbs, and the long-term effects of andro use haven't been determined. What is known is that andro can cause hormone imbalances in people who use it. Andro use may have the same effects as taking anabolic steroids and may lead to such dangerous side effects as testicular cancer, infertility, stroke, and an increased risk of heart disease.

Another sports supplement you may have heard about is human growth hormone (hGH). Doctors may prescribe growth hormone for some teens who have certain hormone or growth problems to help them develop normally. But growth hormone can also be abused by athletes who want to build muscle mass. Many athletes still use growth hormone even though several sports organizations (such as the NCAA) have banned it. Teen athletes who abuse growth hormone may have impaired development and altered hormone levels.

In a recent survey of high school senior athletes, about 44% said they had tried or currently used creatine to enhance athletic performance. Creatine is already manufactured by the body in the liver, kidneys, and pancreas, and it occurs naturally in foods such as meat and fish. If a person takes creatine supplements, the extra creatine is stored in the muscles, and some people think that it gives them an energy boost during workouts or competitions.

Available over the counter in pill, powder, or gel form, creatine is one of the most popular nutritional supplements, and teens make up a large portion of the supplement's users. Teens who take creatine usually take it to improve strength, but the long-term and short-term effects of creatine use haven't been studied in teens and kids. Research has not shown that creatine can increase endurance or improve aerobic performance - but it may leave teens prone to muscle cramps and tears. And there have been several reports of creatine use leading to seizures or kidney failure.

Fat burners (sometimes known as thermogenics) are a recent addition to the sports supplement market. Fat burners are often made with an herb called ephedra, also known as ephedrine or ma huang, which speeds up the nervous system and increases metabolism. Some teens use fat burners to lose weight or to increase energy - but using products containing ephedrine is a bad idea for anyone. Ephedra-based products can be one of the most dangerous supplements. In December 2003, the U.S. Food and Drug Administration banned ephedra from sale in the United States based on evidence that it can cause heart problems, stroke, and occasionally even death.

Will Supplements Make Me a Better Athlete?

Sports supplements haven't been tested on teens and kids. But studies on adults show that the claims of many supplements are weak at best. Most won't make you any stronger, and none will make you any faster or more skillful.

Many factors go into your abilities as an athlete - including your diet, how much sleep you get, genetics and heredity, and your training program - but the fact is that using sports supplements may put you at risk for serious health conditions. So instead of turning to supplements to improve your performance, concentrate on eating the best nutrition and following a serious weight-training and aerobic-conditioning program.

Tips for Dealing With Athletic Pressure and Competition

Advertisements for sports supplements often use persuasive before and after pictures that make it look easy to get a muscular, toned body. But remember - the goal of supplement advertisers is to make money by selling more supplements. Because sports supplements are not regulated by the FDA, sellers are not required to provide information about their dangerous side effects. Teens and kids may seem like an easy sell on supplements because they may feel dissatisfied or uncomfortable with their still-developing bodies, and many supplement companies try to convince teens like you that supplements are an easy solution.

Don't waste your hard-earned allowance or pay from your after-school job on expensive and dangerous supplements. Instead, try these tips for getting better game:

*Make down time a priority. Some studies show that teens need more than 8 hours of sleep a night - are you getting enough? If you come home from practice to a load of homework, try doing as much homework as possible on the weekend to free up your nights for sleep. If you have an after-school job that's interfering with your ZZZs, consider cutting back on your hours during your sports season.

*Try to R-E-L-A-X. Your school, work, and sports schedules may have you sprinting from one activity to the next, but taking a few minutes to relax can be helpful. Meditating or visualizing your success during the next game may improve your performance; sitting quietly and focusing on your breathing can give you a brief break and prepare you for your next activity.

*Chow down on good eats. Fried, fat-laden, or sugary foods will interfere with your performance in a major way. Instead, focus on eating foods such as lean meats, whole grains, vegetables, fruits, and low-fat dairy products. Celebrating with the team at the local pizza place after a big game is fine once in a while, but for most meals and snacks choose healthy foods to keep your body weight in a healthy range and your performance at its best.

*Eat often. Sometimes teens skip breakfast or have an early lunch and then try to play a late afternoon game. But they quickly wear out because they haven't had enough food to fuel their activity. Not eating enough may place teens at risk for injury or muscle fatigue. So make sure to eat lunch on practice and game days. If you feel hungry before the game, pack easy-to-carry, healthy snacks in your bag, such as fruit, bagels, or string cheese.

*Avoid harmful substances. Drinking, smoking, or doing drugs are all-around bad ideas for athletes. Smoking will diminish your lung capacity and ability to breathe, alcohol will make you sluggish and tired, and drugs will impair your hand-eye coordination and reduce your alertness. And you can kiss your team good-bye if you get caught using these substances - many schools have a no-tolerance policy for athletes.

*Train harder and smarter. If you get out of breath easily during your basketball game and you want to increase your endurance, improving your cardiovascular conditioning is key. If you think that more leg strength will help you excel on the soccer field, consider weight training to increase your muscle strength. Before changing your program, though, get advice from your doctor. You can't expect results overnight, but improving your strength and endurance with hard work will be a lot safer for your body in the long run.

*Consult a professional. If you're concerned about your weight or whether your diet is helping your performance, talk to your doctor or a registered dietitian who can evaluate your nutrition and steer you in the right direction. Coaches can help you too, by helping you focus on weak spots during practice. And if you're still convinced that supplements will help you, talk to your doctor or a sports medicine specialist. The doc will be able to offer alternatives to supplements based on your body and sport.

Reviewed by: Eric Small, MD
Date reviewed: December 2003