Adolescence is the phase of life dedicated to physical development. Between the ages of around 10 and 19, the body goes through rapid hormonal changes, bone growth, muscle development and neurological maturation. There has been a prominent shift towards physical health amongst the youth, which has motivated many teenagers to start gym training during adolescence and be exposed to dietary supplements. Where teenagers think this is the time to start maintaining their physique, many parents’ minds are filled with concern and questions, such as whether adolescent growth and gym training can go hand in hand, or if it will negatively influence their child’s development.
In this blog, we are going to understand the science behind growth, exercise, and nutrition intake, and how it affects growth during adolescence.
Understanding Growth During Adolescence
Growth during adolescence is regulated by hormones and genetics, especially growth hormone, thyroid hormones and sex hormones like estrogen and testosterone. These hormones are essential to:
- Increase in height
- Muscle mass development
- Bone density improvement
- Changes in body composition
Does Gym Training Affect Physical Growth?
One of the most common concerns that arises regarding gym training for teens is whether it can impact height growth. But it has been scientifically proven that properly supervised gym training does not stop or reduce height growth. Some of the other trainings and their impact on the physical development of children are given below.
Strength Training and Growth
Pediatric endocrinologists say that resistance training can be safe and beneficial when done at an appropriate age and correctly. Problems only arise when these exercises are performed with excessive loads, poor technique and unsupervised training. Doing strength training during adolescence can:
- Enhance muscle strength and coordination
- Improve bone density
- Support joint stability
- Reduce injury risk in sports
Cardio and Functional Training
Cardio is an essential part of gym training, which includes activities like running, cycling and bodyweight exercise. These forms of gym training promote natural growth and support physical health when training is age-appropriate, progressive and recovery-focused. This training supports:
- Cardiovascular endurance and health
- Improved oxygen delivery
- Better body posture
- Enhanced metabolic health
Are Teenage Growth and Supplements a Good Match?
During teenage years, it is easy to be influenced by people on social media. But it is important to know that not all supplements for teenage growth are appropriate or necessary during adolescence. Some of the commonly used supplements are:
Protein Supplements
Protein powder is one of the most commonly used supplements by teenagers. Though the standard requirement of protein can be met by teenagers through whole foods such as milk, eggs, pulses, etc. Excess of anything is not ideal, and excessive protein intake can strain the kidneys and replace other essential nutrients.
Protein supplements:
- Do not increase height
- May support muscle recovery if dietary intake is insufficient
- Are generally safe in moderate amounts
Creatine and Performance Supplements
Creatine, pre-workouts, and testosterone-boosting supplements are not recommended for adolescents unless prescribed by a healthcare professional. The belief that these supplements enhance natural growth is false; on the other hand, they may interfere with the body’s hormonal regulation during puberty.
Potential concerns:
- Hormonal imbalance
- Dehydration
- Increased injury risk
Vitamins and Minerals
The intake of these supplements is only advised and is beneficial if there is a deficiency of the said proteins in the body. Some of the common deficiencies during adolescence include Vitamin D, iron and calcium. These supplements can then bridge the gap between protein intake and requirement, supporting overall growth.
Supplementation should be:
- Based on medical advice
- Used to correct deficiencies, not replace food
- Monitored for dosage and duration
Can Gym Training Improve Growth Outcomes?
While gym training cannot change the genetic outcomes, such as height, it can improve growth in many ways. Some of the ways are:
Improved Bone Health
Weight exercise during adolescence can improve bone remodelling and increase their mineral density, which improves bone health.
Better Body Posture
Strengthening core and back muscles improves posture, which also makes adolescents appear taller and reduces stress on the spine.
Hormonal Benefits
Regular physical activity supports hormone regulation and the proper release of growth hormones during sleep and recovery.
Risk of Unsupervised Training and Supplement Use
Gym training is not a risk for adolescent growth as long as training and supplement intake are managed. Misinformation and overtraining are the real factors that hamper physical development and imbalances hormones. Potential risks of unsupervised training and supplement use are:
- Overtraining, which leads to fatigue and injury
- Improper sleep cycle that affects growth hormone release
- Strict dieting or calorie restriction during intense training
- Use of supplements that are not medically advised
Final Thoughts: Supervised Gym Training Supports Healthy Growth
The parental concerns regarding gym training becoming an obstacle in their child’s growth and development are nothing but innocent worries; if your teenager is training under professional supervision, guidance, and not overtraining. If done correctly, it strengthens bones, muscles and overall fitness as well as influences emotional and mental development. Keep an eye on your child’s supplement intake and prevent overconsumption. Other than that, Nutrition, sleep, and recovery remain the foundation of healthy growth.
For more guidance, visit the Best pediatric endocrinologist in Dubai, Dr Ashish Malpani, who can answer your questions and address your concerns.