Supplements for a 14 YO Sprinter

Diet and Nutrition
1

Fairly simple question really…

My 14 year old brother is a competitive sprinter at district level, has finished his main season and only has his school sports competition left in 2 weeks time.

His primary discipline is 100m… but occasionally will dabble in some 200m and long jump.

He asked me about what supplements he could experiment with just for his last competition. Just something to play around with, see if he can hit a PR.

Initial thoughts were:

-90 Alpha-GPC
-60 Creatine monohydrate (following a short loading period)
-30 Caffiene

Are these supplements safe for a 14 year old? What dosages? How is the timing?

What carb sources would people add in there?

Also what would people suggest for eating on the day of the event?

Thanks again!

2

Drop the caffeine. No 14 year old should need that. If he has energy problems he should get more sleep or better nutrition.

3

But creatine/Alpha-GPC are safe for this age?

4

Yup. Both are completely natural compunds.

Erm, just don’t drink the whole bottle of alpha-gpc or something. Use the recommended dose, or adjust it for his weight.

5

I’d say FINiBAR before (maybe as a substitute for the caffeine) and some Grow! Whey for after the sprints. I know on the \V-Diet forums Chris Shugart was experimenting with supplementation for sprinting, although I think his revolved more around recovery and not necessarily performance, so maybe hit him up about this.

6

careful with creatine, it can cause cramping and muscle pulls in some runners

7

[quote]kakno wrote:
Yup. Both are completely natural compunds.

Erm, just don’t drink the whole bottle of alpha-gpc or something. Use the recommended dose, or adjust it for his weight.[/quote]

Well caffeine is natural too but I just dont think a 14 year old kid needs to mess with adrenal fuction.

I have no idea about the “safety” of Alpha GPC. Anything can be unsafe depending on how its used. How effective is it for a sprnter? Not sure of that either.

8

[quote]benmoore wrote:
But creatine/Alpha-GPC are safe for this age?[/quote]

Yes, they are.

9

With the creatine - there is little time available. What would be the best way to load for a 14 year old - I am not aware of his weight however. Would 5 days of loading with 20g a day be excessive?

Is the timing for the suggested supplements about right? I would be using the liquid Alpha GPC.

How big is the “window” that Alpha GPC is active on strength/explosiveness?

10

[quote]benmoore wrote:
With the creatine - there is little time available. What would be the best way to load for a 14 year old - I am not aware of his weight however. Would 5 days of loading with 20g a day be excessive?[/quote]

I think you’re getting way too complicated. Just have him use 3 grams per day, at whatever time of day is most convenient for him.

Users experience the benefits of Alpha-GPC for at least 6 hours after consumption.