Should my teenager take a pre-workout supplement? 



That’s one of the most common questions I get asked from parents about nutrition and exercise. 



While I try to dissuade teens from using pre-workout supplements, I do so only after some explanation. 



I was a teen once upon a time, and we raised two of our own. I know that it’s hard to change a teenager’s mind, especially when he or she sees friends doing something you think they shouldn’t.



It also doesn’t help much to say, “That’s not good for you." They usually just do it anyway. But if you can help them get what they want, and do it a different way, you both win.



That's where this blog post comes in.





Why would a teen use or need a pre-workout supplement?



Teens make up a significant portion of the energy drink market, so it isn’t surprising that they’re also lured into the promises of pre-workout drink advertising as well.



From my experience, most teens buy pre-workouts because they hope to:




Lift more weight, thereby impressing their friends



Build muscle faster



Get more energy because they don't get enough sleep




You might add a fourth reason: “because their friends are doing it.”



In reality, you don’t need a pre-workout supplement to accomplish any of these goals.



In fact, most teens would be better off skipping the pre-workout and focusing on some of the alternatives I cover later.



Mega-Dosing Caffeine 



Of all of the ingredients in popular pre-workouts, the excessive caffeine consumption poses the greatest risk for a teen. Don’t take that sentence out of context, though. I’m not saying caffeine is bad. The Lord knows I’m a big advocate of black coffee.



But the mega-doses of caffeine in many pre-workouts is different. A single serving often contains 300+ milligrams, the equivalent of 3-5 cups of brewed coffee.



First, such a large amount, especially if it’s used for an after-school workout, can significantly disrupt sleep quality and quantity. It could be midnight before most of that caffeine wears off.



Going to sleep so late could suppress growth hormone and testosterone while raising cortisol, which all limit muscle and strength gains.



It also create a cycle of dependence: The caffeine keeps them up too late, leaving them tired the next day. They're tired which makes them more likely to use the pre-workout again.



Second , isolated, or anhydrous, caffeine can cause a major crash hours later: That's different from the caffeine in coffee. Coffee contains dozens of other compounds which may lessen the caffeine kick, but also helps you avoid the subsequent crash. 



Third, many people develop a tolerance. The boost of energy they get the first few days they use it eventually subsides. To get that same amount of energy again, they’ll need to consume even more. 



With all that said, caffeine does improve athletic performance when used on occasion. It:




Increases time to fatigue



Increases strength, power, and speed 



Increases mental acuity and reflexes



Decreases pain



Increases fat metabolism 



Improves muscular and cardiovascular endurance 




To reiterate, caffeine is not bad. It can be good. But it can lead to unwanted side effects when used in excess or taken at the wrong time of day.



Other Ingredients 



Pre-workout supplements often contain numerous other stimulating ingredients, including ginseng, green tea, huperzine, B12, tyrosine, velvet bean, and others.



Every parent knows how finicky a teenager’s brain is, so I wouldn’t recommend dumping all of these ingredients into his or her body at once without trying them out individually. It isn’t worth the risk.



For adults, it might be alright to tinker with something like this, but for a teen at peak growth and development, it isn’t worth the risk.  



Pre-workout ingredients that work



The following, at efficacious doses used consistently for months do indeed enhance muscle and strength gains as part of a good strength trai...