Zach+E.

= = = Legal and Illegal Supplements in High School Sports=

Imagine running in a race right behind the first place runner. He starts sprinting and so do you, but all of the sudden he starts running farther and farther away from you. You finally finish, in second place, and want to know how you can become stronger and faster like the first place runner. Some teenagers ask themselves this question and about 5% of teen boys choose to take steroids (Steroids). The substances they choose, like steroids, can have horrible effects on the body and are illegal in most high school sports. If you do want to become stronger or faster there are alternative, legal substances for sale. Some substances are easy to obtain, like vitamins; others cost a good amount of money but are very helpful like protein supplements and caffeine. I am a long distance runner and I use some supplements to improve my speed and endurance and I think other teenagers should know about supplements that are legal in high school sports as well as the illegal supplements that can end up hurting you rather than helping you.

= Legal Supplements= There are many legal supplements that can be taken in order to improve your strength and speed. Some of them can be bought in athletic stores, grocery stores and online. Before you buy any supplement you should make sure to see that it is legal in your state and in the sport you are playing. You should also ask your doctor if the supplement is safe for your body and make sure it doesn't have any unhealthy substances in it. After you have made sure the supplement is safe and legal you can go out, buy it and then use it. If you are looking for a supplement that may be of use to you, then keep reading and I will tell you about a few that are safe and legal in most high school sports.

** Protein Supplements **
Protein is needed by everyone in order to function properly. What protein supplements do is increase muscle strength and mass. So protein supplements are usually used by people looking to bulk up or get stronger, like football players or wrestlers. There are some risks involved if you are on a high protein diet like an increased chance of certain cancers, but that is if you are ingesting a lot of protein in your diet. Taking protein supplements is pretty safe but they should be used with caution and they should not be over used.

B-Vitamin​s
"B-vitamins are called 'micronutrients' and are used to convert proteins and carbohydrates into energy. They are also used for cell repair and production" (B-Vitamins and Athletic Performance) If your body has a lack in B-vitamins then it is harder to rebuild damaged muscle and build muscle mass. B-vitamins are in everyday food like dairy products and meats. If your body is lacking B-vitamins, even if you aren't an athlete, you will have less energy, slower reflexes and become fatigued (B-Vitamins and Athletic Performance). Increasing your intake of B-vitamins will give you more energy which will boost your performance and reflexes. B-vitamins are a good source if you are looking to boost your energy; they are also one of the safest supplements because you eat them everyday.

Food with B-vitamins: Egg yolks, dairy products, clams, salmon, turkey, chicken and green vegetables

Endurox
Endurox is a supplement that I use. Endurox is for people like distance runners, bikers or for anyone who does a sport that requires a lot of endurance. What endurox does is shifts your source of energy from carbohydrates to fat, since your carbohydrates are being spared the lactic acid build up lessens. Lactic acid is what causes soreness and fatigue in your muscles. With this decrease in lactic acid your muscles will be able to work for a longer period of time also increasing your endurance. Endurox is a safe supplement and is good for runners who are on a hard training schedule. One tip I can give to people is don't use endurox too often or you will stop feeling its effects.

= Illegal/Banned Supplements= More and more illegal supplements are being created everyday and you can easily be taking one without even knowing it. Some supplements you buy may seem legal until you look at all of the ingredients used. There are so many more illegal supplements than legal and I want to warn you about some of the most commonly used ones. At first some of these supplements may make you faster or stronger but as you continue to use them all they're really doing is corrupting your body. I will tell you what these illegal drugs/supplements will do to you body, what their side effects are and why they are illegal. **Click** [|**here**] **to see the IHSA's list of illegal drugs and supplements.**

** Ephedrine **
Ephedrine comes from the plant Ephedra Equisetina and has been used for over 100 years as a stimulant (Sports Supplements - Ephedrine and Athletic Performance). It increases blood pressure and heart rate which increases an athlete's performance (Sports Supplements - Ephedrine and Athletic Performance). Ephedrine is illegal in the NCAA and the IOC and has caused a documented 40 deaths and has over 800 documented side effects. Some side effects include headaches, increased blood pressure, heart attacks, strokes, seizures, and sometimes death (Sports Supplements - Ephedrine and Athletic Performance). Ephedrine is a dangerous supplement that should not be used. Most studies done on Ephedrine don't really prove if it is good or bad and some are even inconclusive. Since the studies are inconclusive it is safer to not use Ephedrine at all.

** Caffeine ( Depending on Dosage )**
Caffeine is a good supplement if you want a small boost of energy before a race and if drink it in small amounts. In Illinois High School sports if you have 15 micrograms/ml in your urine it is considered an illegal supplement and you will be disqualified from your sporting event (IHSA banned Drug Classes 2009-10). There are no major side effects and it can be used, if you use it just remember that taking too much is considered illegal.

Amphetamines
Amphetamines are known as stimulants and what they do is "increase alertness, self-confidence and concentration, and decrease appetite while creating a feeling of increased energy" (Amphetamines – Stimulants – Performance Enhancing Drugs). Amphetamines have similar effects of cocaine but the effects last considerably longer (ESPN.com - SPECIAL - Drugs and Sports: Amphetamines). Since amphetamines are like cocaine they can become addictive which will cause the athlete using them to become dependent. Amphetamines have a lot of side effects that range from small to chronic. Some side effects are insomnia, increased heart rate, headaches, chronic nerve damage and compulsive behavior (ESPN.com - SPECIAL - Drugs and Sports: Amphetamines). Amphetamines are dangerous, illegal and addictive should not be used.

Creatine ( Depending on State or Sport )
People may tell you that creatine is legal in all sports, but before you believe them and start using creatine you should check out your states rules and regulations for high school sports. In some states creatine is a legal supplement but in others it is illegal. So do a little more research before taking it. What creatine does is help in the synthesis of proteins (Creatine as a Bodybuilding Supplement - How does Creatine Work?"). This increases the amount of energy an athlete has and it also gives an athlete short burst of energy which is why it usually used by sprinters, wrestlers and football players. Creatine is a safe substance as long as you use it the right way, so if you do use it, make sure you consult your doctor and ingest the proper amounts. Creatine is considered illegal in some states because of the fact that it gives you extra energy and strength which is unfair to other athletes.

=Conclusion= Any legal supplement is better than any illegal supplement even though there are so many less legal supplements. If you want to become a better athlete, it isn't about the supplements you take, it is about the work you put into the sport. All you need to become the best is have your mind set on winning and give 100% everyday at practice. If you need a little help then take a supplement but make sure its safe and know how it might affect you. Hopefully, if you were thinking about taking an illegal or banned supplement, you changed your mind and our looking into safer alternatives.

=Additional Sites= If you want to know more about B-vitamins here are some additional sites: [] []

If you are looking into Protein Supplements, these sites might help you: [] [] toc

If you want to learn more about the studies on Endurox or if you want to buy it look on this site: []

= Works Cited =

"Amphetamines Stimulants Performance Enhancing Drugs." //Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes//. Web. 11 Feb. 2010. .

Brink, Susan, and others. "Faster, Stronger, Smarter: In Pursuit of the Edge." // Los Angeles //// Times // (Los Angeles, CA). F1-F12. //SIRS Researcher.// Web. 05 February 2010. "B-Vitamins and Athletic Performance." //Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes//. Web. 12 Feb. 2010. . "Creatine as a Bodybuilding Supplement - How does Creatine Work?" //Creatine Monohydrate : Creatine Supplement Facts, Side Effects and Benefits//. Web. 12 Feb. 2010. . "Endurox | sport nutrition supplement." //Sports Training | Sport Fitness//. Web. 11 Feb. 2010. . "Ergogenic Aids - Performance Enhancing Drugs - Supplements." //Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes//. Web. 11 Feb. 2010. . "ESPN.com - SPECIAL - Drugs and Sports: Amphetamines." //ESPN: The Worldwide Leader In Sports//. Web. 12 Feb. 2010. []. "IHSA banned Drug Classes 2009-10" //IHSA: Banned Drug Classes 2009-10.// Web. 11 Feb. 2010 “ Keep Your Eye on the Ball." //Today’s Science On File//: n. pag. //Today’s Science////. Facts On File News Services//, 31 July 2005. Web. 4 Feb. 2010. "Nutritional Supplement Facts for Vitamin B12." //Nutritional Supplement Knowledgebase//. Web. 12 Feb. 2010. . "Official Web Store for Endurox - Nutrition Tools for Endurance Athletes." //Accelsport//. Web. 11 Feb. 2010. []. "Sports Supplements - Ephedrine and Athletic Performance." //Sports Medicine, Sports Performance, Sports Injury - Information About Sports Injuries and Workouts for Athletes//. Web. 11 Feb. 2010. . "Steroids." //KidsHealth - the Web's most visited site about children's health//. Web. 12 Feb. 2010. . Worsnop, R. L. “Athletes and drugs.” // CQ Researcher //  July, 1991: 513-536. //CQ Researcher//. Web. 05 Feb. 2010.