5 Common Questions about Supplements and How Coaches Should Answer Them

Supplements targeted to athletes are everywhere, and they're becoming increasingly popular thanks to social media.

As influencers and ad campaigns speak specifically to teens about recovering faster, gaining more muscle, or even shedding fat, your young athletes may be curious about supplements to boost their performance on the field and may seek your advice on which products they should be using.

Here, U.S. Anti-Doping Agency (USADA) Special Advisor Dr. Amy Eichner is explaining the risks around many of these supplements and offering some simple advice for answering common questions around supplement use.

But first, it’s important for coaches to understand what they can and cannot discuss with their athletes when it comes to supplement usage. Be sure to check your school's athletic policy, says Eichner. "Nowadays, high school policies and high school athletic associations have pretty strict policies that prevent coaches from recommending dietary supplements or getting endorsements from dietary supplement companies," she says. "This means you're likely not allowed to make any supplement recommendations, but that doesn't mean you can't talk about supplements an athlete shouldn't be using. Coaches can educate about certain warning signs and raise awareness with both athletes and parents when it comes to misuse of supplements."

Eichner notes that warning signs of supplement, stimulant, or substance abuse can include mood swings, sudden weight loss or gain, agitation or irritability, sudden fatigue, or inability to perform and recover. And these symptoms can be caused by a supplement, or an athlete may try to solve issues with a supplement. As a coach, your role isn't to diagnose and recommend solutions, but rather, to flag issues and work with parents and healthcare providers to get the athlete the help that they need.

Here are the most common supplement questions athletes tend to ask:

1. What supplements should I use to build muscle?

Some of the most common supplements promoted on social media and targeted to young athletes are supplements that promote rapid muscle growth. As many coaches likely know, there are no shortcuts to muscle growth, or rather, no safe and legal shortcuts. If athletes want to put on muscle, the only safe way to do so is through improved nutrition and tailored training focused on muscle growth. If your athlete is asking about muscle-boosting supplements, they should speak to a registered dietitian to develop a food-forward plan that will optimize their muscle-building with real food, not with supplements.

When it comes to muscle development, Eichner notes that young men are particularly at risk for body dysmorphia and muscle dysmorphia, where they believe that they're too small or skinny, and in these cases, they may also benefit from working with a sports psychologist.

2. What supplements should I use to lose weight?

There are no supplements that a young athlete should be using if weight loss is a goal, says Eichner. However, if a young athlete is asking that question, it should also raise a red flag for a coach. There are a lot of potentially dangerous weight loss supplements that athletes can unfortunately access via online pharmacies, and athletes should be aware that any supplement that claims it causes weight loss almost certainly carries significant health risks, especially if it's not prescribed by a doctor. Coaches should also be aware that if athletes are asking about weight loss-related supplements, there may be a deeper problem: Your team may have a culture that promotes the idea of an 'ideal' body or makes weight loss seem like a requirement. If this is a question you're being asked, especially if you're also noticing weight loss, fatigue, mood swings or changes in performance, consider notifying the athlete’s parents and recommending a registered dietitian and/or sports psychologist.

3. What supplements should I use to recover faster?

There's no simple (or legal) way to speed up recovery, says Eichner. If your athlete is asking about how to recover faster, first start by asking why they feel the need to do so. Not recovering quickly could be a sign of over-training and/or under-fueling, or it could be an indicator that an athlete is struggling with sleep or stress. Rather than seeing it as an issue that the right supplement can clear up, slow recovery times should be seen as a red flag that something is going on with the athlete. If they seem to be recovering fine but are simply trying to improve as much as possible, remind them of the basic principles: Focus on a protein and carbohydrate-rich meal post-workout, drink plenty of fluids, get plenty of sleep, and regularly take time off from training to allow the body to recover on its own timeline. As a coach, you can also help ensure athletes get enough time off to recover by being mindful of the practice, training, and competition schedules you enforce for the team.