Supplements for Teen Muscle Growth: What's the Evidence?

For teenagers looking to enhance their muscles, strength, body composition, and athletic performance, supplements could make a big difference. However, to avoid wasting money, it's important to ensure that any supplements you're considering have been tested under scientific conditions. Below, we take a look at some of the evidence that indicates that certain supplements could help adolescent athletes reach their fitness goals. 

Supplements and Teenage Muscle Growth

There's extensive evidence that protein, and the amino acids from which they're comprised, can not only enhance muscle gain in older adults but also in young people:

Protein 

A study published in the Malaysian Journal of Nutrition (Sajjapong et al., 2021) found that combining resistance training with a high-protein diet significantly increased body weight and lean tissue mass in underweight adolescent males, improving arm, leg, and trunk muscle strength by 20.2%, 7.2%, and 14.5%, respectively. Here's how some popular protein supplements compare in terms of their calories, protein, carbs, and fats:

Calories and Macronutrients per 100 Grams of Whey Proteins from Bodybuilding Warehouse, Myprotein, and Optimum Nutrition* 

Calories and Macronutrients per 100 Grams of Brown Rice, Pea, and Soy Proteins from Bodybuilding Warehouse, Myprotein, and Sevenhills*

To find out more about these protein powders, take a look at these articles on the best supplements for enhancing strength, the best sports supplements for women who lift, the best supplements for muscle building past 40, the best supplements to promote the recovery of muscle tissue, the best supplements for lean body mass, the best protein shakes for diabetics, and the best vegan nutritional supplements for building muscle. 

Amino Acids 

A study published in the Journal of Nutrition found that a 10-week leucine supplement regiment for adolescents and adults with spastic cerebral palsy (CP) resulted in a 25.4% increase in muscle strength and a 3.6% increase in muscle volume, along with a significant reduction in inflammation and improved wellbeing (Theis et al., 2021). These results are consistent with leucine playing an essential role in muscle protein synthesis (Garlick, 2005). 

Popular EAA supplements include:

• Impact EAA (Amazon) (average rating: 4/5) – a powder providing all essential amino acids (including lots of leucine), available in two flavours
• The EAA (average rating: 4.14/5) – a powder providing all essential amino acids (including lots of leucine) and with additional vitamins and minerals, available in four flavours
• The EAA Sample (average rating: 3/5) – as above, but a small and very inexpensive sample
• My Vegan EAA (average rating: 4.17/5) – a vegan powder providing all essential amino acids (including lots of leucine), available in a couple of flavours

Popular Branched-Chain Amino Acids (BCAAs) include:

• Essential BCAA 2:1:1 Powder (average rating: 4.18/5) – a powder providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours
• Essential BCAA 4:1:1 Powder (average rating: 4.29/5) – as above, but with a 4:1:1 ratio
• Vegan BCAA Powder (average rating: 4.36/5) – a vegan powder providing leucine, isoleucine, and valine in a 2:1:1:ratio, available in "unflavoured"
• Vegan BCAA Sustain Sample (average rating: 4.6/5) – a small and very inexpensive sample providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours

To learn more about amino acid supplements, check out these articles on the best time to take BCAAs, how BCAAs and EAAs compare, how BCAAs compare with beta-alanine, how BCAAs compare with whey protein, how BCAAs compare with pre-workout supplements, how BCAAs compare with glutamine, how BCAAs compare with creatine, how BCAA pills compare with BCAAs in powder form, the potential benefits of BCAAs for amateur and professional athletes, and how EAAs compare with whey protein. 

Supplements and Teenage Muscle Strength

Protein 

A pilot study on adolescents and young adults with Barth syndrome found that 12 weeks of weight training combined with daily whey protein supplementation increased muscle strength and quality of life (Bohnert et al., 2021). The regimen was deemed safe, though additional research with larger samples is needed to confirm these results.

If you're interested in plant-based muscle-building supplements, take a look at these articles on dietary supplements made from rice vs peas, lean protein powders from soy, and popular supplements made from hemp. 

Creatine 

A study published in Neurology found that creatine monohydrate supplementation over four months increased fat-free mass (FFM) and handgrip strength in the dominant hand in boys with muscular dystrophy (Tarnopolsky et al., 2004).

Top-Rated Creatine Powders From Bodybuilding Warehouse, Legion, Myprotein, Nutricost, Optimum Nutrition, and Thorn

How creatine can enhance physical performance is discussed in these articles on how creatine compares to whey protein and how creatine compares to glutamine. 

Supplements and Teenage Athletic Performance

Protein 

A study by Canadian researchers found that whey protein consumption in adolescent swimmers reduced muscle soreness at 8 hours post-exercise following high-intensity interval swimming (McKinlay et al., 2020). Such results suggest that whey protein could promote recovery and performance in teenage athletes. 

How increasing your protein intake can benefit athletic performance is also discussed in these articles comparing whey and brown rice protein, whey and soy protein, whey and collagen supplements, whey, soy, and pea protein, whey and pea protein, whey and egg protein, and whey and casein protein. 

Creatine 

One randomised controlled trial (RCT) found that creatine supplementation in highly trained adolescent swimmers significantly increased mechanical power output by 20.2% and improved swimming performance, reducing swim times in consecutive maximal 100m swims (Juhász et al., 2009). These results suggest that a five-day creatine regimen enhances dynamic strength and anaerobic metabolism, leading to better athletic performance in teen athletes.

To learn more about how creatine can improve exercise performance, check out this article on how creatine supplementation benefits athletes. 

Supplements and Teenage Weight Loss

Protein 

A study evaluating weight loss in severely obese adolescents found that a high protein, low carbohydrate (HPLC) diet significantly reduced body mass index (BMI) scores more than a low-fat diet after 13 weeks. The HPLC did not entail any serious adverse effects on metabolic profiles or cardiac function, suggesting it is a safe and effective option for medically supervised weight loss.

If you're instead interested in sports nutrition supplements that can promote increases in weight, check out these articles on the best protein bars and powders for weight gain and whey protein powder vs mass gainer. 

Supplements and Overall Health in Teenagers

Clinical trials suggest that numerous other supplements, including fatty acid and vitamin supplements, may benefit young athletes.  

Fatty Acids

A systematic review published in Nutrients concluded that fatty acid supplements could enhance the cognitive abilities of children and adolescents (van der Wurff et al., 2020). Additionally, fatty acids could improve attention (Handeland et al., 2017) and vascular function (Dangardt et al., 2010) in teenagers. 

Popular fatty acid supplements include: 

• Cod Liver Oil Softgels: Sourced from unpolluted Icelandic fisheries, containing essential omega-3 fatty acids (EPA and DHA) and vitamins A and D, designed to support heart health, brain function, and overall well-being (average rating: 4.77/5)
• Krill Oil Capsules: Extracted from Antarctic krill, these capsules are rich in omega-3 essential fatty acids (EPA and DHA), which support normal heart function and include the antioxidant astaxanthin, using Eco-Harvesting® technology to minimise environmental impact (average rating: 4.76​/5).
• Omega Balance Softgels: These softgels provide a balanced blend of omega-3, omega-6, and omega-9 fatty acids, supporting cardiovascular health and overall wellness (average rating: 4.81/5).
• Essential Omega-3 (Amazon): This supplement delivers a high dose of omega-3 fatty acids (EPA and DHA), crucial for heart, brain, and eye health, in a convenient daily softgel (average rating: 4.72/5).
• Omega 3-6-9 Softgels (Amazon): Combining omega-3, omega-6, and omega-9 fatty acids, these softgels help maintain a healthy heart and support general well-being (average rating: 4.82/5).
• Vegan Omega 3: A plant-based alternative sourced from marine algae, these softgels provide essential omega-3 fatty acids (EPA and DHA) for those on vegan or vegetarian diets (average rating: 4.33/5).
• Omega 3-6-9 Gummies: These gummies offer a tasty and convenient way to get a balanced blend of omega-3, omega-6, and omega-9 fatty acids to support overall health (average rating: 3/5).
• Vegan Omega 3 Plus: This supplement provides a high concentration of omega-3 fatty acids from marine algae, tailored for vegans and vegetarians to support heart and brain health (average rating: 4.49/5).

Vitamin C

There's evidence linking vitamin C supplements to reduced anxiety (de Oliveira et al., 2015) and depression (Amr et al., 2013) in teenagers. 

Vitamin D

Research suggests that vitamin D supplements may entail benefits for bone health (El-Hajj Fuleihan et al., 2006), mood (Bahrami et al., 2018), and bowel function (El Amrousy et al., 2018) in adolescents. 

Common Questions About Performance-Enhancing Supplements

Q: How much protein should adolescent athletes consume?

Sports Dietitians Australia recommends that teen athletes consume between 1.3 to 1.8 grams of protein per kilogram of body weight (or about 0.6 to 0.8 grams per pound of body weight) per day. In the UK, the average male teen weighs about 67 kg. Therefore, they would need between 87 and 120 grams of protein per day. 

Q: Are protein supplements beneficial for teenage athletes?

A: Protein supplements may help teenage athletes build lean muscle mass and may support muscle recovery, especially after high-intensity exercise. However, it's important to use them as part of a well-balanced diet and not rely solely on supplements for nutrition. Consulting a sports dietitian or a personal trainer with a background in nutrition can ensure the right daily dose and prevent potential side effects like kidney problems and muscle cramps.

Q: What are the effects of creatine supplements on muscle contraction and performance?

A: Creatine supplements can enhance muscle contraction and improve performance in high-intensity exercise by increasing the energy available to muscles. While generally safe for healthy adults, teenagers should be cautious and seek medical advice due to potential side effects like water retention, muscle cramps, and kidney issues.

Q: How do amino acid supplements contribute to athletic performance in teenagers?

A: Amino acid supplements, particularly essential amino acids (EAAs), aid in muscle recovery and reduce muscle breakdown after strenuous exercise. They can be beneficial for maintaining lean muscle mass when used appropriately and in conjunction with a healthy diet and regular exercise routine.

Q: Are energy drinks and energy bars safe for teenage athletes?

A: Energy drinks can provide a quick energy boost but often contain high amounts of caffeine and sugar, which can lead to high blood pressure and other health issues. Energy bars can be a convenient snack, but it's crucial to choose those with balanced nutrition and small amounts of added sugars. Consulting with a sports dietitian can help tailor these choices to support fitness goals without adverse effects.

Q: What should teenage athletes consider before starting supplement use?

A: Before starting any supplement, teenage athletes should consider the product's safety, potential side effects, and their overall fitness goals. Supplements should complement, not replace, a healthy and well-balanced diet. They should also be aware of interactions with prescription medications and avoid exceeding recommended daily doses to prevent risks like kidney failure.

Q: How important is a well-balanced diet and hard work compared to supplements?

A: A well-balanced diet and consistent hard work are the foundations of athletic performance. Supplements can provide additional support, but they cannot replace the benefits of nutritious foods and dedicated training. Prioritising whole foods, proper hydration, and a structured exercise routine are essential for achieving long-term fitness goals.

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

Footnotes

*Macros, calories, and ratings can vary across flavours and as new versions are released. 

References

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