Supplements and performance – what parents and active juniors need to know

The sports supplements industry is targeting active kids and teens, telling them they need to buy powders and pills to achieve their sporting goals. The truth is, active juniors can maximise their performance without supplements and avoid some risks as well.

More teens are turning to sports supplements, and we’re not convinced it is maximising their performance or keeping them safe. In a recent study it was found that 1 in 2 teenage boys aged 14-16 years reported using a protein powder, and nearly 10% had used creatine. 

Teenagers should avoid taking supplements such as protein powder or creatine as they may contain banned substances that can:  

•  impact their growth and development, 

• get them banned from sports  

•  as well as act as a gateway to use other illegal supplements, 

Banned substances in regular sports supplements are more common than you think. When scientists tested 200 supplements, they found banned substances in every third one!(1)

In other words, 1 out of 3 products contained a banned substance. 

Instead of taking this risk, peak sport organisations recommend a food-first approach, even for elite athletes. As one of our favourite sayings go “no one ever tested positive for banned substances from banana’s and broccoli.” – Sports Integrity Australia. 

For elite professional athletes, supplements are the last piece of the puzzle after making sure they are fuelling their body with food and fluids. On top of this, their choice of supplements is informed by range of health professionals including sports doctors and dietitians. These professionals work with the athlete to make sure the supplement is: 

1. safe to consume (since some can have side effects) 
2. permitted in the sport (since some supplements are banned) 
3. effective for sport performance (since many supplements might not actually do very much)  
4. batch tested for banned substances (since some companies will say their supplements are tested, but very specific testing is needed to avoid banned substances). 

They certainly are not walking into the local supplement shop or finding a cheap online store and buying the first thing they see. 

So, do active teens need sports supplements to perform at their best – the short answer is NO! Unless medically indicated (i.e. an iron supplement prescribed by a doctor), supplements are not recommended for use by kids and teens under the age of 18.(2)   

What can we do off the field to help achieve those sporting goals?  

1. Eat a wide variety of food and drinks from the core food groups to help you meet your nutritional needs

Eating a wide range of grain foods, lean meats, dairy foods, fruits and vegetables as well as healthy fats will provide your body with long lasting energy, the building blocks for strong muscles, as well as vitamin and minerals to look after your immune system and keep your gut bugs happy!  

2. Add in your sports nutrition strategies 

Choosing fuelling carbohydrates in the lead up to your events will help you to perform at your best, including: 

• Night before fuel up on a carbohydrate rich meal 
  • Spaghetti bolognaise 
  • Tofu Stir-fry 
  • Dahl 
  • Steak sandwich with home made wedges 
  • grilled

• 3-4 hours 
  • Porridge with fruit
  • Cereal with milk and fruit
  • Muesli cups
  • Eggs on toast
  • Toast with banana and peanut paste
  • Chicken burrito
  • Toasted sandwich with chicken and cheese.

• less than 1 hour 
  • Small bowl of cereal
  • Yoghurt and fruit
  • Muesli bars
  • Crumpets/English muffins with spread
  • Fruit – fresh, dried or canned
  • Popcorn
  • Pikelets or pancakes
  • 99% fruit juice box
  • Breakfast milk drink.

3. Staying hydrated with water 

Being hydrated helps you to make quick decisions and stay focused whilst playing sports and reduces your risk of getting fatigued too early.  

In summary, if you eat well your body will have all the nutrition it needs to help you grow and perform at your best. For more information download our Fuel your Body Booklet. 

 

(1). https://www.sportintegrity.gov.au/news/media-statements/2025-04/sport-supplements-survey 

(2). https://www.sportintegrity.gov.au/what-we-do/anti-doping/substances/supplements-sport 

Share this article: on Twitter on Facebook on LinkedIn