PRE-WORKOUT SUPPLEMENTS FOR TEEN ATHLETES: ARE THEY NECESSARY?
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Feb 18, 2024
- 7 min read
Updated: Jul 22
Welcome to Dawn Weatherwax's Sports Nutrition Academy, where we believe in the power of nutrition to fuel, grow, and help athletes thrive in their dreams. One question we often get is about the use of pre-workout supplements for teen athletes. Here we aim to answer that question and give you some tasty snack ideas that are approved by Dawn herself.
Are Pre-Workout Supplements Needed for Teen Athletes?
There's a lot of talk about pre-workout supplements in the world of sports nutrition, but are they necessary for teen athletes? The answer isn't as straightforward as you might think. Before taking any supplement, it's crucial to understand what it does, why and if you need it, and whether it's safe for you.
Prior to contemplating supplements, ensuring optimal nutrition, hydration, and sleep is crucial! It is imperative to consume the right balance of food and fluids at the right times consistently.
If the body is not adequately fueled and recovered, the question of pre-workout supplements is irrelevant! However, many individuals tend to overlook nutrition and jump straight to using supplements.
Essential Steps Before Delving into Supplements:
Here are Some Concerning Nutritional Insights:
76% start their morning practice or school day 1% dehydrated.
75% consistently do not consume sufficient food.
80% lack the recommended intake of fruits.
90% fall short on consuming enough vegetables.
98% do not have enough whole grains in their diet.
58% lack adequate protein intake during breakfast.
36% don't consume enough protein at lunch.
8% fall short on protein consumption during dinner.
The average student athlete needs to eat 5-6x a day!
Many consume high amounts of protein without considering timing, quality, and muscle capacity.
77% exceed the recommended intake of unhealthy fats (saturated).
67% surpass the recommended consumption of added sugars.
Most individuals do not consume enough high-quality carbohydrates along with protein to optimize absorption.
Why are Pre-Workout Supplements Recommended?
Pre-workout supplements are often recommended to help boost energy levels, increase focus, enhance endurance, and improve overall workout performance. These supplements typically contain a variety of ingredients that work synergistically to provide these benefits.
Some common ingredients found in pre-workout supplements include caffeine, beta-alanine, creatine, branched-chain amino acids (BCAAs), and citrulline malate.
Caffeine is a popular ingredient that can help increase energy levels and improve focus during exercise. Beta-alanine is known for reducing muscle fatigue and improving endurance, while creatine can enhance strength and power output.
BCAAs are essential amino acids that can help reduce muscle breakdown and promote muscle growth, making them beneficial for both endurance and strength training. Citrulline malate is often included in pre-workout supplements to help improve blood flow and increase nitric oxide production, leading to better muscle pumps and improved performance.
Why Do Teen Athletes Prefer Pre-Workout Supplements?
Many teen athletes are drawn to pre-workout supplements mainly because of the caffeine content. Caffeine has a positive effect on the brain making one feel awake and ready to go, leading to better workout sessions. However, it's essential to remember that caffeine is a stimulant and should be used cautiously.
What to Consider?
One benefit of pre-workout supplements is increased blood flow to the muscles. If your teen athlete is keen on using a pre-workout, I suggest trying Resync Recovery.
This product is made entirely from food sources like red spinach, beets, and acoria berries. It is NSF sports certified, safe, and enhances blood circulation. If you are considering adding caffeine, creatine, or beta-alanine, I recommend consulting a sports dietitian to determine the appropriate scientific dosage. Keep in mind that if your teen's nutrition, hydration, and sleep are inadequate, adding supplements should not be a priority. They NEVER, EVER make up for lack of fuel!
If you choose to make a purchase, you can use the coupon code: DAWNW. I will receive a benefit from your purchase, but if you feel this presents a conflict of interest, you are welcome to order without using the code.
Dawn Weatherwax Approved Snacks
Aside from supplements, nutrition plays a significant role in an athlete's performance and recovery. Here are some tasty and nutritious snack ideas that are Dawn Weatherwax approved and perfect for teen athletes.
This trail mix, with Cheerios, yogurt bites, and dried strawberries, makes a delicious pre, during, or post-workout snack. It's quick to prepare and offers a perfect mix of crunch and sweetness.
Get creative with your cereals. Try mixing 1.5 cups of regular Cheerios with 1/2 cup of Chocolate Strawberry Cheerios. This combination gives you 5g of fiber and only 4g of added sugar.
Freeze-dried strawberries are an easy way to get fruit into your diet. They're portable, have no added sugar, and can be put in cereals, trail mixes, and baked goods or eaten alone.
These are delicious, provide a good source
of protein, and are a healthy alternative to chocolate. They're also good for sensitive tummies and great for trail mixes or eaten alone.
Amara Melts are a dairy-free option that's organic, non-GMO, and plant-based. They have no added sugar, are not a protein source, but count as a fruit source.
HU Chocolate Chips are delicious, have no added sugar, and are made with clean ingredients. They're organic, non-GMO, vegan, gluten-free, and great for trail mixes, pancakes, muffins, and cookies. Remember to use them in moderation as they count as a healthy/saturated fat.
Organic Slammers Awesome
Organic Slammers are portable, easy to eat, good for sensitive stomachs, and count as a fruit serving.
Cheerios Team Challenge: For Everyone
Now, here's a challenge for everyone. Why not create your own unique Cheerios mix?
This is a fun way to experiment with different flavors and ingredients while ensuring you Optimally refuel and recharge with us!
Join us at Dawn Weatherwax’s Sports Nutrition Academy for our Team
Challenge. It's a fun and engaging way to learn about nutrition and its impact on athletic performance. Participate in our #Cheeriosteamchallenge on social media and tag us @sportsnutritiontogo. It's time to fuel those muscles and make every day count!
Believe the Power of Sports Nutrition
We have seen many athletes who initially didn't believe in the power of sports nutrition become believers after experiencing the benefits firsthand. One such case involved a mom who was concerned about her son's performance. After adding sports nutrition & testing to his training, he became healthier, faster, and stronger. Now, both mother and son are firm believers in the power of proper nutrition. Remember, proper nutrition can help you fuel, grow, thrive, and achieve your dreams.
For more tips on sports nutrition, visit
Let's optimally refuel & recharge together with the #Cheeriosteamchallenge @sportsnutritiontogo!
Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
or call 513-779-6444.
Time to Go Fuel Those Muscles!
Proper nutrition is a key component of athletic performance. It's important to fuel your body with the nutrients it needs to perform at its best before even thinking about implementing a pre-workout supplement. Always consult with a healthcare professional or a sports dietitian before starting any supplement regimen. Thank you for reading and taking the time to fuel your knowledge!
To understand more about Dawn Weatherwax's Sports Nutrition Academy. or Sports Nutrition 2Go call us now at 513-779-6444 or visit our website www.SN2G.com for more info.
SPORTS NUTRITION GUIDANCE FOR TEEN ATHLETES |
This document provides guidance on sports nutrition for teen athletes. The information comes from Dawn Weatherwax's Sports Nutrition Academy. It covers various topics, such as the use of pre-workout supplements, the importance of proper nutrition, and offers some delicious snack recipes.
Discussion on whether pre-workout supplements are necessary for teen athletes.
Important points to consider before starting any supplement intake.
Recommendations on what to consume pre-workout.
Introduction to a sweet and crunchy snack, "Love Burst Energy Crunch Cheerios Trail Mix," beneficial for athletes.
Instructions on how to prepare a healthy cereal mix with Cheerios and Chocolate Strawberry Cheerios
Benefits of incorporating freeze-dried strawberries into diet, ensuring no added sugar.
Introduction to "HU Chocolate Chips" - a no added sugar, organic, non-GMO, vegan, and gluten-free ingredient great for trail mixes, pancakes, muffins, and cookies.
Information about "Organic Slammers" - a portable and easy-to-consume fruit serving, good for sensitive stomachs.
A reference to a #Cheeriosteamchallenge for optimum refueling and recharging.
A success story of an athlete who improved his performance by incorporating sports nutrition and testing into his training.
The document encourages a balanced and healthy diet for optimal performance in sports, highlighting the importance of refueling and recharging the body.
FAQs for “Are Pre-Workout Supplements Necessary for Teen Athletes?”
1. Should teen athletes take pre-workout supplements?It depends. Most teen athletes are missing basic fuel, hydration, and sleep. Without these foundations, pre-workouts won’t help. In fact, they can create more harm than good if used as a shortcut.
2. What are the risks of pre-workout supplements for teens?Common risks include elevated heart rate, trouble sleeping, anxiety, and dehydration—especially if they contain caffeine. Some supplements are also contaminated or improperly dosed. Teens should only use NSF Certified for Sport® products under guidance from a sports dietitian.
3. What should a teen athlete eat before a workout instead of taking a supplement?Try a combination of high-quality carbs + protein 30–90 minutes before activity.Examples:
Cheerios + milk
Yogurt bites + fruit
Freeze-dried strawberries + nut butter
Trail mix with cereal, seeds, and organic pouches
Download 4 Fuel-Ready Breakfasts here
4. Is caffeine safe for teen athletes?Caffeine is a stimulant and not recommended for most teens. It can cause sleep disruption, energy crashes, and anxiety. If used at all, it should be supervised and timed correctly—not before bed or back-to-back workouts.
5. What are the best clean pre-workout options for youth athletes?If your teen is eating well and needs a boost, we recommend Resync Recovery, made from red spinach, beets, and berries—no stimulants, NSF Certified, and food-based. Always pair with hydration and a snack.
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