If you're a competitive athlete or a just train, improving your sports performance is probably on your mind. Spending alot of time in the gym or at practice may offer results, but it's no shortcut, and tpeople with busy lives may be looking for fast, effective results.

Some people think that taking drugs known as sports supplements could improve their performance without so much hard work. But do sports supplements really work? And are they safe?

What Are Sports Supplements?

Some people think supplements help them develop more muscle mass, increase strength, and build stamina. Other people use sports supplements to lose weight. If you're thinking about using sports supplements, you're not alone. Many teens who see sports medicine doctors when they want to improve their performance have questions about how supplements work and whether they're safe.

Lots of sports organizations have developed policies on sports supplements. The National Football League (NFL), the National Collegiate Athletic Association (NCAA), and the International Olympic Committee (IOC) have banned the use of steroids, ephedra, and androstenedione by their athletes, and competitors who use them face fines, ineligibility, and suspension from their sports.

Creatine

Creatine is already manufactured by the body in the liver, kidneys, and pancreas, and it occurs naturally in foods such as meat and fish. If a person takes creatine supplements, the extra creatine is stored in the muscles, and some people think it gives them an energy boost during workouts or competitions.

Available over the counter in pill, powder, or gel form, creatine is one of the most popular nutritional supplements, and teens make up a large portion of the supplement's users.  Research in adults has not shown that creatine can increase endurance or improve aerobic performance - but it may leave teens prone to muscle cramps and tears. Common side effects include weight gain, diarrhea, abdominal pain, and dehydration. And there have been several reports of creatine use leading to seizures or kidney failure.

Fat burners

Fat burners (sometimes known as thermogenics) are often made with an herb called ephedra, also known as ephedrine or ma huang, which speeds up the nervous system and increases metabolism. Some teens use fat burners to lose weight or to increase energy - but using products containing ephedrine is a bad idea for anyone. Ephedra-based products can be one of the most dangerous supplements. Evidence has shown that it can cause heart problems, stroke, and occasionally even death.

Will Supplements Make Me a Better Athlete?

Many factors go into your abilities as an athlete - including your diet, how much sleep you get, genetics and heredity, and your training program - but the fact is that using sports supplements may put you at risk for serious health conditions. So instead of turning to supplements to improve your performance, concentrate on nutrition and follow a serious weight-training and aerobic-conditioning program.

Tips for Dealing With Athletic Pressure and Competition

• Make down time a priority. Some studies show that teens need more than 8 hours of sleep a night - are you getting enough? If you come home from practice to a load of homework, try doing as much homework as possible on the weekend to free up your nights for sleep. If you have an after-school job that's interfering with your ZZZs, consider cutting back on your hours during your sports season.
• Try to R-E-L-A-X. Your school, work, and sports schedules may have you sprinting from one activity to the next, but taking a few minutes to relax can be helpful. Meditating or visualizing your success during the next game may improve your performance; sitting quietly and focusing on your breathing can give you a brief break and prepare you for your next activity.
• Chow down on good eats. Fried, fatty, or sugary foods will interfere with your performance in a major way. Instead, focus on eating foods such as lean meats, whole grains, vegetables, fruits, and low-fat dairy products. Celebrating with the team at the local pizza place after a big game is fine once in a while, but for most meals and snacks choose healthy foods to keep your body weight in a healthy range and your performance at its best.
• Eat often. Sometimes people skip breakfast or have an early lunch, then try to play a late afternoon game. But they quickly wear out because they haven't had enough food to fuel their activity. Not eating enough may place teens at risk for injury or muscle fatigue. So make sure to eat lunch on practice and game days. If you feel hungry before the game, pack easy-to-carry, healthy snacks in your bag, such as fruit, bagels, or string cheese. Also, it's very important to eat well after a workout.
• Avoid harmful substances. Drinking, smoking, or doing drugs are all-around bad ideas. Smoking will diminish your lung capacity and your ability to breathe, alcohol will make you sluggish and tired, and drugs will impair your hand-eye coordination and reduce your alertness. And you can kiss your team good-bye if you get caught using these substances - many schools have a no-tolerance policy for harmful substances.
• Train harder and smarter. If you get out of breath easily during your basketball game and you want to increase your endurance, improving your cardiovascular conditioning is key. If you think more leg strength will help you excel on the soccer field, consider weight training to increase your muscle strength. Before changing your program, though, get advice from your doctor. You can't expect results overnight, but improving your strength and endurance with hard work will be a lot safer for your body in the long run.
• Consult a professional. If you're concerned about your weight or whether your diet is helping your performance, talk to your doctor or a registered dietitian who can evaluate your nutrition and steer you in the right direction. Coaches can help you too, by helping you focus on weak spots during practice. And if you're still convinced that supplements will help you, talk to your doctor or a sports medicine specialist. The doc will be able to offer alternatives to supplements based on your body and sport.