Musculación en adolescentes: Mitos, beneficios y consejos seguros

Bodybuilding for teens: Myths, benefits and a guide to safe and effective training

September 28, 2024

Discover the truth about teenage bodybuilding. We demystify concerns about growth, supplement use, and provide safe recommendations for effective and healthy training for young people.

The teenage years are a time of change and discovery, and for many young people, this is the time when they begin to take an interest in bodybuilding. However, it is common for them to face a barrage of warnings and concerns from parents, friends, and coaches. Some of the most common beliefs include that weightlifting can stunt your growth, that “adult” supplements like creatine are not suitable, and that at this stage of life you should not worry about specific diets but simply “eat to grow.” But how true are these beliefs? In this article, we will explore these concerns and shed light on what is actually safe and effective for young people who want to start bodybuilding.

The myth of growth and weight lifting

One of the most widely held beliefs is that weight training can stunt adolescent growth. This idea comes from the fact that at the end of long bones, such as the femur and humerus, there is an area called the growth cartilage. During adolescence, these cartilages are developing and allow the bone to grow in length, until they close when the adult reaches height.

The fear is that weight lifting could damage these cartilages, leading to premature closure and therefore a decrease in potential growth. However, studies and experts in the field point out that this idea is more myth than reality.

An article in Translational Pediatrics notes that resistance training is not only safe for children and adolescents, but can also have multiple benefits for their physical and mental development, as long as certain safety guidelines are followed (Myers, Beam & Fakhoury, 2017). These guidelines include:

Encourage participation in multiple sports disciplines : Instead of focusing solely on one type of training, young people should be encouraged to participate in different sports and physical activities, regardless of their age. Variety helps develop a more complete physical base and prevents early specialization.
Prioritize bodyweight exercises and calisthenics : For children and adolescents under 15, the emphasis should be on exercises that use body weight, such as push-ups, squats, and other calisthenic movements. Before this age, the muscle is unlikely to respond significantly to the stimulus of weights, so these exercises are a great way to build strength and coordination without risking injury.
Focus on technique over load : If you decide to include weight lifting, it is crucial that you focus on proper technique rather than the amount of weight lifted. Supervision by a qualified trainer is essential to ensure that the movements are performed correctly, thus avoiding potential injuries.

Supplements: Friends or Foes?

Another common concern regarding bodybuilding in teenagers is the use of nutritional supplements. It is common to hear disparaging comments about young people taking creatine, whey protein or BCAAs, with many parents fearing that these products are dangerous or wrongly comparing them to anabolic steroids.

The reality is that some supplements can be safe and beneficial for teens who exercise regularly, as long as they are used appropriately and responsibly. Supplements that are considered safe and effective at this stage of life include:

Protein Powder (Whey Protein) : Useful for increasing protein intake and helping in muscle recovery and growth.
BCAA (Branched Chain Amino Acids) : Support muscle protein synthesis and can reduce fatigue during training.
Creatine : Has been shown to be safe for adolescents when used in recommended doses and may improve athletic performance.
L-Carnitine and Nitric Oxide : May have benefits for energy and performance, although their relevance in adolescents is less clear and should be evaluated on a case-by-case basis.

However, it is important to note that supplements should not be seen as a magic solution. Before considering their use, it is important to ensure that the young person's diet is complete and balanced. In addition, attention should be paid to the reason why the teenager wants to take supplements; whether it is to satisfy a real need for their training or simply because of social pressure, which could indicate self-esteem problems or an unhealthy relationship with sport.

It is worth mentioning that some studies have found that excessive and unsupervised consumption of supplements at this stage of life can predict the tendency to adopt more dangerous practices, such as doping (Backhouse, Whitaker & Petróczi, 2013). Therefore, the consumption of supplements should always be guided by a health or sports professional.

Diet in children and adolescents: Beyond restrictions

The word "diet" often conjures up images of restriction and hunger, but in reality, a proper diet simply means eating a balanced diet that covers all of a person's nutritional needs. In the case of children and adolescents, a well-structured diet is essential for their growth, development and physical performance.

During adolescence, it is vital to consume enough essential nutrients, such as proteins, carbohydrates, healthy fats, vitamins and minerals. In cases where the young person wants to lose weight or improve their body composition, nutritional adjustments can be made, but always under the guidance of a professional who ensures that all the needs for optimal growth and development are being met.

In their article published in The Lancet , Hargreaves et al. (2022) emphasize that a balanced diet is the key to healthy growth and athletic performance in adolescents. They stress that a good diet is the first step before considering any type of supplement or intense exercise program.

Conclusions: Bodybuilding and well-being in adolescents

Teenagers' interest in bodybuilding and fitness is not something that should be ignored or banned for fear of potential risks. On the contrary, with proper guidance and supervision, this activity can become a great way to develop healthy habits, improve self-esteem and encourage an active lifestyle.

However, it is important to keep in mind certain basic principles:

Technique and proper approach should take precedence over weight load and training intensity.
Supplements may be safe, but they should only be used if necessary and always under the guidance of a professional.
A balanced diet is the cornerstone of any training program and should be tailored to the individual needs of each teenager.

With these clear guidelines, parents and children can rest easy knowing that resistance training in adolescence can be a safe, positive and rewarding experience.