"Is it safe for my 16 year-old son to take creatine?" "What is the best protein supplement to build muscle?" "Should I use Ripped Fuel[R] to lose weight and boost my energy level?"

Competitive athletes commonly take sports supplements to enhance their health, performance and recovery. Yet questions arise: Is the supplement safe? Does it work? This article examines a few popular sports supplements and separates hype from truth to help you make wise choices.

Supplements to Build Muscle

Protein Powders If you are dazzled by photos of ripped body builders in muscle magazines, you may believe protein bars, powders and shakes are linked to magnificent muscle mass. This is a misconception. The key to building muscle is lifting weights, not consuming excessive protein. Certainly, athletes who want to build muscles need adequate protein. However, the required amount is easily consumed through customary foods, such as milk, eggs, meats, fish, beans, soy and nuts.

The safe and adequate amount of protein recommended by the American College of Sports Medicine, American Dietetic Association and the Dieticians of Canada is 0.5 to 0.6 gm of protein per pound for endurance athletes and 0.7 to 0.8 gm of protein per pound for strength athletes. Hence, a 200-pound body builder who needs 140 to 160 grams of protein per day can easily acquire that amount by consuming a quart of milk (40 gm protein), a 6-oz. can of tuna (40 gm protein) and an 8-oz. chicken breast (65 gm protein). Consuming additional protein from supplements is unnecessary, costly and displaces the carbs needed to provide fuel for strenuous workouts. Vegetarian athletes who fail to consume adequate beans, tofu or other plant proteins may benefit from protein supplements. For these individuals, taking a protein supplement is better than not consuming enough protein.

Creatine

Popular among strength athletes and individuals who perform repeated bursts of brief, explosive exercise (e.g., weight lifting, sprints, ice hockey), creatine is reputed to enhance recovery from one bout of exercise to the next. For example, some body builders report better results from their workouts when they use creatine. By being able to repeatedly lift heavy weights, they stimulate muscle growth, thus creating more strength and body mass. However, not all athletes respond to creatine in the same manner--some athletes have little or no response.

Athletes who consume creatine should know larger than recommended doses are unnecessary. If you are a parent who questions if creatine is safe for your high school athlete, you'll be relieved to know medical research suggests creatine is safe. To date, creatine, taken in the recommended doses, has not been linked to medical problems. However, due to poor quality control in the supplement industry, a wise motto with consuming creatine (as with any supplement) is, "Take at your own risk."

Nevertheless, I discourage the use of creatine by young athletes. I recommend training hard, wisely and an optimized sports diet (i.e., eating a substantial breakfast and lunch to fuel themselves for a strenuous afternoon workout) to reach performance goals.

Supplements for Endurance

Caffeine

Touted to enhance endurance and the ability to work harder with less effort, caffeine is popular among endurance athletes and individuals who want a pre-exercise energy boost. Like most ergogenic aids, caffeine's effects vary from person to person. If you rarely drink coffee, you may end up with the jitters and a bad case of "coffee stomach." As with any dietary experiment, consume caffeine during training so there will be no surprises on competition day.

Caffeine also has the reputation of being a diuretic and contributing to dehydration. According to Dr. Larry Armstrong of the University of Connecticut, caffeine's diuretic effect is insignificant--especially among regular coffee drinkers. If you prefer to abstain from pre-exercise caffeine, eating appropriately before working out is a reliable method of enhancing endurance and performance. Research suggests athletes who consumed 400 calories at breakfast, three hours prior to endurance exercise, exercised 27 minutes longer than those who did not have breakfast (136 minutes versus 109 minutes). If you will be exercising for more than 90 minutes, you can further enhance endurance by consuming carbs (i.e., sports drink, gel) during exercise.

Ephedra/Ma Huang

Ephedra (also called ma huang) is a stimulant banned by the National Collegiate Athletic Association (NCAA). Ephedra is commonly contained in decongestants, cold medications, diet pills and Ripped Fuel[R]--a popular supplement used to lose weight and enhance energy.

For more information on the effects of ephedra, visit the Centers for Disease Control and Prevention's Web site (www.cdc.gov) to see the number of medical problems and deaths associated with ephedra. In general, athletes and non-athletes should be wary of products containing ephedra and not consume more than 24 mg. of ephedrine a day.