Are pre-workout supplements a healthy option for young athletes?

by Matt Sheehan
OSF Healthcare

PEORIA - Did you have a childhood hero? If so, you likely aspired to emulate them and their achievements. Nowadays, your kids may see their favorite athlete or influencer using pre-workout supplements, whether on social media or in stores, to enhance their performance in the gym or on the field.

What are pre-workout supplements?
Pre-workout supplements come in various names, flavors, and sizes. Some popular options are creatine and branched-chain amino acids (BCAA). While creatine and the main ingredient in most pre-workout supplements is caffeine, most BCAAs don’t contain caffeine.

These supplements are taken before a workout or athletic match with the goals of increasing endurance, muscle mass, and reducing recovery time. But the question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

Photo:Aleksander Saks/Unsplash

What are the risks of pre-workout supplements?
“These can cause increased heart rate or heart burn. You’re also taking a lot of supplements that are going straight to your gut. You can see some nausea, vomiting, diarrhea or constipation. They’re also not well-monitored, the U.S. Food & Drug Administration (FDA) isn’t regulating these very closely,” says Erica Dawkins, a dietetic intern with OSF HealthCare.

Taking it further, kids with heart defects need to steer clear of these supplements.

“A lot of times we see defects or heart irregularities that somebody isn’t even aware of. They don’t know that until they take something like this and have an adverse event,” Dawkins says. “So, if you already know, avoid these because we don’t want to throw that heart into an abnormal rhythm it might not be able to come back from.”

What are the benefits of pre-workout supplements?
“A lot of them will already have beta-alanine or branched-chain amino acids which help improve recovery time and reduce fatigue,” Dawkins says. “We also see some nitrates used that help improve blood flow to the muscles.”

Most pre-workouts are intended for healthy adults in moderation. Pregnant and nursing women are generally advised to avoid them due to the high caffeine content.

Alternatives for improving athletic performance in kids
“Focus first on making sure you’re having quality workouts, then introduce healthy nutrition,” Dawkins says. “We want to make sure we’re getting that nutrition throughout the day. Especially if we’re working out multiple times throughout the day. If you’re working out within two to four hours, make sure you’re getting a snack. We see a lot of benefits for pre-workout snacks or snacks during half-time. We also want to make sure we’re staying adequately hydrated.”

Dawkins says leafy and root vegetables like spinach, lettuce and beets are a great, natural option.

“Those have the natural nitrate in it. So, we’re getting the same effects we would from a pre-workout supplement, just in our regular diet,” Dawkins adds.

Having a conversation with your child’s pediatrician or sports medicine physician is extremely important if you are wondering what supplements should or should not be added into their routine.


Read our latest health and medical news

Photo Gallery | SJO baseball wins first game of the season

Coby Miller hits a home run for St. Joseph-Ogden
Coby Miller pounds the ball out of the park on this swing in front of nearly 80 high school baseball fans during St. Joseph-Ogden home baseball opener against Champaign Centennial. His 3-run homer in the bottom of the first inning was both answer and notice to the Chargers' solo shot minutes earlier. The Spartans went on to defeat the visiting Big 12 school 9-5 on Monday.
Photo: PhotoNews Media/Clark Brooks
Hayden Brazelton is hit by a Centennial pitch
Hayden Brazelton takes a pitch on the hip while batting for the Spartans. Brazelton, a junior, tallied one hit in his two trips to the plate and scored two of SJO nine runs.
Photo: PhotoNews Media/Clark Brooks
Crayton Burnett unloads a pitch
Crayton Burnett reaches back to unload a pitch against the Chargers. The future University of Illinois player picked up the win after giving up three hits and striking out 10 batters in his four-inning 2021 season debut.
Photo: PhotoNews Media/Clark Brooks
SJO student fans watch the game from center field
Four Spartan baseball fans enjoy a beautiful spring day behind the fence in center field while watching their team take care of business against Centennial.
Photo: PhotoNews Media/Clark Brooks
Ty Pence waits for a throw from the catcher to try and put out a Centennial base runner. Offensively, the sophomore basketball standout tallied 2 RBI on 2 hits for the Spartans.
Photo: PhotoNews Media/Clark Brooks
Hayden Brazelton slides into second on a steal attempt. The junior, who was hit by a pitch earlier in the game, had the team's only double.
Photo: PhotoNews Media/Clark Brooks


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Balancing the benefits and risks as scholastic sports comes back

by Laura Ungar
Photo by Brandon Mowinkel/Unsplash
This spring, high school senior Nathan Kassis will play baseball in the shadow of covid-19 — wearing a neck gaiter under his catcher’s mask, sitting 6 feet from teammates in the dugout and trading elbow bumps for hugs after wins.

"We’re looking forward to having a season," said the 18-year-old catcher for Dublin Coffman High School, outside Columbus, Ohio. "This game is something we really love."

Kassis, whose team has started practices, is one of the millions of young people getting back onto ballfields, tennis courts and golf courses amid a decline in covid cases as spring approaches. But pandemic precautions portend a very different season this year, and some school districts still are delaying play — spurring spats among parents, coaches and public health experts across the nation.

Since fall, many parents have rallied for their kids to be allowed to play sports and objected to some safety policies, such as limits on spectators. Doctors, meanwhile, haven’t reached a consensus on whether contact sports are safe enough, especially indoors. While children are less likely than adults to become seriously ill from covid, they can still spread it, and those under 16 can’t be vaccinated yet.

Less was known about the virus early in the pandemic, so high school sports basically stopped last spring, starting up again in fits and spurts over the fall and winter in some places. Some kids turned to recreational leagues when their school teams weren’t an option.

But now, according to the National Federation of State High School Associations, public high school sports are underway in every state, though not every district. Schedules in many places are being changed and condensed to allow as many sports as possible, including those not usually played in the spring, to make up for earlier cancellations.

Coaches and doctors agree that playing sports during a pandemic requires balancing the risk of covid with benefits such as improved cardiovascular fitness, strength and mental health. School sports can lead to college scholarships for the most elite student athletes, but even for those who end competitive athletics with high school, the rewards of playing can be extensive. Decisions about resuming sports, however, involve weighing the importance of academics against athletics, since adding covid risks from sports could jeopardize in-person learning during the pandemic.

Tim Saunders, executive director of the National High School Baseball Coaches Association and coach at Dublin Coffman, said the pandemic has taken a significant mental and social toll on players. In a May survey of more than 3,000 teen athletes in Wisconsin, University of Wisconsin researchers found that about two-thirds reported symptoms of anxiety and the same portion reported symptoms of depression. Other studies have shown similar problems for students generally.

"You have to look at the kids and their depression," Saunders said. "They need to be outside. They need to be with their friends."

Before letting kids play sports, though, the Centers for Disease Control and Prevention said, coaches and school administrators should consider things like students’ underlying health conditions, the physical closeness of players in the specific sport and how widely covid is spreading locally.

Karissa Niehoff, executive director of the high school federation, has argued that spring sports should be available to all students after last year’s cancellations. She said covid spread among student athletes — and the adults who live and work with them — is correlated to transmission rates in the community.

"Sports themselves are not spreaders when proper precautions are in place," she said.

Still, outbreaks have occurred. A January report by CDC researchers pointed to a high school wrestling tournament in Florida after which 38 of 130 participants were diagnosed with covid. (Fewer than half were tested.) The report’s authors said outbreaks linked to youth sports suggest that close contact during practices, competitions and related social gatherings all raise the risk of the disease and “could jeopardize the safe operation of in-person education.”

Dr. Kevin Kavanagh, an infection control expert in Kentucky who runs the national patient safety group Health Watch USA, said contact sports are "very problematic," especially those played indoors. He said heavy breathing during exertion could raise the risk of covid even if students wear cloth masks. Ideally, he said, indoor contact sports should not be played until after the pandemic.

"These are not professional athletes," Kavanagh said. "They’re children."

A study released in January by University of Wisconsin researchers, who surveyed high school athletic directors representing more than 150,000 athletes nationally, bolsters the idea that indoor contact sports carry greater risks, finding a lower incidence of covid among athletes playing outdoor, non-contact sports such as golf and tennis.

Overall, "there’s not much evidence of transmission between players outdoors," said Dr. Andrew Watson, lead author of the study, which he is submitting for peer-reviewed publication.

Students, for their part, have quickly adjusted to pandemic requirements, including rules about masks, distancing and locker rooms.

~ Matt Troha

Dr. Jason Newland, a pediatrics professor at Washington University in St. Louis, said all sorts of youth sports, including indoor contact sports such as basketball, can be safe with the right prevention measures. He supported his daughter playing basketball while wearing a mask at her Kirkwood, Missouri, high school.

Doctors also pointed to other safety measures, such as forgoing locker rooms, keeping kids 6 feet apart when they’re not playing and requiring kids to bring their own water to games.

"The reality is, from a safety standpoint, sports can be played," Newland said. "It’s the team dinner, the sleepover with the team — that’s where the issue shows up. It’s not the actual games."

In Nevada’s Clark County School District, administrators said they’d restart sports only after students in grades 6-12 trickle back for in-person instruction as part of a hybrid model starting in late March. Cases in the county have dropped precipitously in recent weeks, from a seven-day average of 1,924 cases a day on Jan. 10 to about 64 on March 3.

In early April, practices for spring sports such as track, swimming, golf and volleyball are scheduled to begin, with intramural fall sports held in April and May. No spectators will be allowed.

Parents who wanted sports to start much earlier created Let Them Play Nevada, one of many groups that popped up to protest the suspension of youth athletics. The Nevada group rallied late last month outside the Clark County school district’s offices shortly before the superintendent announced the reopening of schools to in-person learning.

Let Them Play Nevada organizer Dennis Goughnour said his son, Trey, a senior football player who also runs track, was "very, very distraught" this fall and winter about not playing.

With the reopening, he said, Trey will be able to run track, but the intramural football that will soon be allowed is "a joke," essentially just practice with a scrimmage game.

"Basically, his senior year of football is a done deal. We are fighting for maybe one game, like a bowl game for the varsity squad at least," he said. "They have done something, but too little, too late."

Goughnour said Let Them Play is also fighting to have spectators at games. Limits on the numbers of spectators have riled parents across the nation, provoking "a ton of pushback," said Niehoff, of the high school federation.

Parents have also objected to travel restrictions, quarantine rules and differing mask requirements. In Orange County, Florida, hundreds of parents signed a petition last fall against mandatory covid testing for football players.

Students, for their part, have quickly adjusted to pandemic requirements, including rules about masks, distancing and locker rooms, said Matt Troha, assistant executive director of the Illinois High School Association.

Kassis, the Ohio baseball player, said doing what’s required to stay safe is a small price to pay to get back in the game.

"We didn’t get to play at all last spring. I didn’t touch a baseball this summer," he said. "It’s my senior year. I want to have a season and I’ll be devastated if we don’t."

Seniors Plotner and Cain named Spartans of the Week



Week 5 Lady Spartan of the Week: Jillian Plotner


Harrier Jillian Plotner is Lady Spartan of the Week Last Saturday, Jillian Plotner ran the best race of her life. Not only did the senior lead SJO on course to third place award at their annual Spartan Classic, her time catapulted her into the St. Joseph-Ogden cross country program's all-time top ten runners in school history. Plotner finished seventh overall at 18:29 setting a new personal record and tying Sam Mabry's 2017 time also clocked at the Spartan Classic.

What is significant about her performance is the 46 seconds she shaved off her top time this season and the 40 seconds lopped off her previous PR of the nineteen minutes and nine seconds at last year's IHSA state cross country finals.

Honorable Mentions: Lindsey Aden (volleyball), Lacey Kaiser (volleyball), Ava Knap (cross country), Sophia Martlage (soccer), Hannah Rajlich (cross country), and Rylee Stahl (volleyball).



Week 5 Spartan of the Week: Payton Cain


Payton Cain earned this week's honors after fielding a punt during last Friday's homecoming game against Pontiac and running it 68 yards to give the Spartans a 13-0 lead in the first half. In the photo on the below, Cain turns on the speed on his way to his first TD of the season.

Cain has made an impact on special teams. He has accumulated 91 yards on punt return and 19 on kickoff returns so far this season.

The Sentinel caught up with him at a recent photo shoot at the high school and asked him a few questions.

Sentinel: What's you're go-to pre-game meal?
Cain: Spaghetti.


Sentinel: What is your favorite movie right now?
Cain: All The Fast & The Furious movies.


Sentinel: What's your dream job?
Cain: I don't know... Owning a business in Florida.


Sentinel: If you could have one meal with anybody, who would it be?
Cain: Michael Jordan ... scratch that. Walter Payton.


Sentinel: Who on the team makes you laugh the most?
Cain: Chance Izard!


Sentinel: What do you like about St. Joseph-Ogden High School?
Cain: The environment. The school, classrooms and sports, it's all awesome.


Honorable Mentions: Brady Buss (football), Luke Cohen (soccer), Alex Funk (football), Brayden Grimsey (soccer), Logan Ingram (soccer), Brandon Mattsey (cross country), Caleb Nemecz (football), Zac Seeley (soccer), and Brayden Weaver (football).



Previous Spartans of the Week

Week 1: Jarrett Stevenson / Katelyn Berry
Week 2: Emily Elsbernd / Jaden Weaver
Week 3: Drew Coursey / Hannah Rajlich
Week 4: Emily Bigger / Hunter Ketchum


* * * * *

Attention high school coaches: Help us recognize our area prep athletes each week. Please send game scores and stats to us for freshman and junior varsity as well as varsity games. Send game, race and match results and weekly stats to sports@oursentinel.com.

Plotner finishes first in dual against Sages, soccer takes another hit


Sports Book: September 17


SJO takes 9 of the top spots
In a dual meet with Monticello, the boys cross country team placed in nine of top 10 spots on Tuesday. Brandon Mattsey finished the 3-mile course in second place just under minute behind the Sages' number one runner, Josh Baysore.

Chasing Mattsey to the finish line were eight other St. Joseph-Ogden runners starting with Eric Poe, who was third with a time of 19:01, and Lukas Hutcherson, who rounded out the top four places in the non-team scored event crossing the finish line at 19:04. The trio were followed by Luke Stegall (5th, 19:07), Logan Wolfersberger (6th, 19:09), Braden Clampitt (7th,19:11), Elijah Mock (8th, 19:30), Ethan Blackburn (9th, 20:37) and Charlie Mabry in 10th place at 20:51.


Hunter Ketchum makes a great save
Hunter Ketchum bravely makes a save as he slides in front of the Spartans' goal in their home conference match against Monticello on Tuesday. Despite frosh keeper's best effort, SJO dropped a second consecutive match to the Sages, 5-0. (Photo: PhotoNews Media/Clark Brooks)


Soccer suffers another loss
The Spartan soccer fell 5-0 in league play to visiting Monticello for their first Illini Prairie Conference loss of the season.


Plotner leads SJO contingent
Jillian Plotner turned in a 21:15 to win the girls race in their dual meet against Monticello at Kickapoo. She finished 12th overall in a combined boys/girls race. Hannah Rajlich crossed the finish line in the silver medal position five seconds later at 21:20 and Ava Knap took third with a time of 21:27. The fourth female runner to finish, Ashlyn Lannert (21:53) came in 16th overall. Ally Monk was 5th in her division and 19th overall at 22:07.



Volleyball team declaw Panthers
Middle blocker Lacey Kaiser had nine kills. The Spartans collected and additional seven from Kennedi Burnett and the same number from Katelyn Berry to help SJO improved to 12-3. Read The Sentinel game story . . .



Photos this week


Photos from St. Joseph-Ogden's November 2022 playoff football game against Olympia. Despite a solid team effort against a high-powered offense and much-improved football program, SJO's football season came to an unfortunate end after a 60-28 road loss to the Spartans.