What Do Athletes Take to Grow Taller? The Science Behind Maximizing Potential

January 1, 2026 •

4 min read

According to one enormous study including 18.6 million people, average human height has increased over the last century, primarily due to improved nutrition. This fact makes many aspiring athletes wonder, what do athletes take to grow taller to maximize their own genetic potential during their formative years?

Quick Summary

Height is largely determined by genetics, with environmental factors like nutrition playing a smaller role. For most, height stops increasing in the late teens when growth plates close. The key to maximizing height potential during growth years involves a nutrient-rich diet, specific exercises, and adequate sleep.

Key Points

Genetics is Primary: Your final height is 60-80% determined by your genes; environmental factors like diet fill the rest.
Timing is Everything: True height increase occurs during childhood and puberty, before the growth plates in bones close, typically in the late teens.
HGH is Not a Solution: Synthetic Human Growth Hormone is a banned, high-risk drug that does not make adults taller and only works on children with a diagnosed deficiency.
Diet is Fundamental: Maximizing genetic height potential requires a diet rich in protein, calcium, vitamin D, and zinc during growth years.
Steroids Stunt Growth: Anabolic steroid abuse, especially in teens, can cause growth plates to close prematurely, preventing further height gain.
Sleep is Crucial: Most growth hormone is produced during deep sleep, making adequate rest vital for growing athletes.
Exercise Boosts Potential: Certain activities, like basketball and swimming, can stimulate growth hormone and improve posture, helping to maximize your potential.

The question of what do athletes take to grow taller is a common one, fueled by a competitive drive to gain every possible physical advantage. While popular belief and misleading advertisements suggest quick fixes, the scientific reality is far more complex. Height is a polygenic trait, meaning it is influenced by thousands of genetic variants. Genetics are responsible for approximately 60-80% of an individual's height, with the remaining percentage influenced by environmental factors such as nutrition and health. For most people, height gain stops when their growth plates fuse, a process that typically concludes in the late teens. Therefore, the most effective strategies for maximizing height potential must be implemented during childhood and adolescence. No substance, and certainly no amount of exercise, can override a person's genetic blueprint once their growth plates have closed.

The Crucial Role of Nutrition

For young athletes aiming to reach their maximum potential, nutrition is paramount. A deficiency in key nutrients during the growth years can impede bone development and prevent the body from reaching its genetically predetermined height. Instead of focusing on a single product, athletes should prioritize a balanced diet rich in the following essential nutrients:

Protein: Crucial for muscle and tissue growth, protein provides the building blocks for the body. Sources like eggs, lean meat, fish, dairy, and legumes are excellent choices.
Calcium: A foundational component of bones and teeth, sufficient calcium intake is necessary for bone density and strength. Dairy products like milk, yogurt, and cheese are primary sources.
Vitamin D: This vitamin is essential for the absorption of calcium from the intestines. Sunlight exposure is a major source, while fortified dairy and fatty fish also contribute.
Zinc: Involved in cell division and growth plate function, zinc supports overall development. Sources include nuts, seeds, seafood, and whole grains.
Magnesium: This mineral supports bone structure and can be found in leafy greens, nuts, and seeds.

The Impact of Exercise and Physical Activity

While no exercise can add inches to a mature skeleton, certain types of physical activity can help maximize height during the growth years. Activities that promote flexibility, stretching, and proper posture can lead to better spinal alignment and an appearance of greater height. Additionally, exercise stimulates the production of Human Growth Hormone (HGH), which is vital for bone growth.

Beneficial Exercises for Young Athletes

Basketball and Volleyball: These sports involve repetitive jumping, which stimulates the growth plates in the legs.
Swimming: The full-body stretching motion of swimming helps lengthen the spine and improve posture.
Stretching and Yoga: Dedicated stretching routines can increase flexibility and decompress the spine, creating a taller posture.

Concern over whether weightlifting can stunt growth is largely unfounded. When performed with proper supervision and technique, resistance training is safe and can increase bone density and strength at all ages, including during adolescence. The key is focusing on form and avoiding improper use of equipment that could lead to injury.

Synthetic Hormones and Steroids

In the pursuit of greater height, some turn to synthetic substances, often with dangerous consequences. Synthetic Human Growth Hormone (HGH) is a powerful, controlled substance. It is medically prescribed for children with legitimate growth hormone deficiencies but is banned in sports. Once growth plates are closed, HGH will not increase height; instead, it can cause abnormal bone thickening in the hands, feet, and face, a condition known as acromegaly. Anabolic steroids, often abused to increase muscle mass, are even more harmful to growth. In adolescents, anabolic steroid use can actually stunt an individual's final height by causing the bones to mature and the growth plates to close prematurely. The health risks associated with these substances are severe, ranging from cardiovascular problems to cancer.

Adequate Sleep: A Non-Negotiable for Growth

Sleep is an essential, yet often overlooked, component of a young athlete's growth and development. Growth hormone is secreted most abundantly during deep sleep, particularly between 10 p.m. and midnight. Consistent, adequate sleep is therefore crucial for maximizing the body's natural production of HGH during the key growth years. For optimal growth and athletic performance, young athletes should prioritize 9-11 hours of quality sleep per night.

Comparison: Mythical Shortcuts vs. The Scientific Approach

This table outlines the differences between dangerous, unproven methods and safe, science-backed strategies for height optimization during formative years.


Feature	Mythical Shortcuts (HGH, Steroids)	Science-Backed Approach (Nutrition, Exercise, Sleep)
Effect on Height	Risk of stunt (steroids); abnormal growth (HGH after puberty); minimal or no height gain once growth plates close.	Maximizes genetic potential; supports bone elongation and spinal alignment during growth years.
Health Risks	Severe, including heart disease, liver damage, stunted growth, and cancer.	Safe and beneficial for overall health, bone density, and athletic performance.
Athletic Legality	Banned by all major sports organizations (WADA, IOC, NCAA).	All methods are legal, ethical, and support long-term athletic health.
Focus	Exploiting synthetic compounds for perceived quick gains.	Adopting a holistic, long-term lifestyle focused on health and development.
Timing	Often used by mature athletes seeking to alter performance.	Must be a consistent part of a young athlete's routine during growth years.

Conclusion: The Holistic Approach Wins

In summary, the notion that athletes can take a magical pill to grow taller is a fallacy. For young, still-developing athletes, the focus should not be on quick fixes or illicit substances but on a disciplined, holistic lifestyle. Maximizing height potential depends on a strong foundation of proper nutrition, regular exercise that promotes flexibility and bone health, and consistent, high-quality sleep. The truth about what athletes take to grow taller isn't a single substance, but rather a combination of sound biological and lifestyle choices. By adhering to these principles during the crucial growth years, an athlete can ensure they reach the maximum height their genetic makeup allows, all while building a healthier body and a longer, more successful career. Regular physical activity and sport participation have no effect on attained stature, timing of PHV, and rate of growth in stature.

Frequently Asked Questions

No, supplements cannot make you grow taller past your genetic potential. While some supplements like calcium and Vitamin D can support bone health, they will not increase your height beyond what is predetermined by your genetics.

This is a common myth. Properly supervised and executed weight training does not stunt an athlete's growth. It can actually increase bone density and strength. Injuries from poor form or excessive weight are the real risk, not the exercise itself.

For most people, no. Height growth ceases when the epiphyseal plates in the bones fuse. This process typically occurs between ages 14-19 for males and around age 16 for females. Some minor, temporary changes in height can occur due to spinal disc compression throughout the day.

Genetics is the single most important factor. Scientific estimates suggest genetics account for approximately 60-80% of an individual's final height, setting the ultimate potential.

Synthetic HGH is a banned substance in sports and does not make adults taller. It can only increase height medically in children with a diagnosed deficiency. Abuse can cause disfigurement and serious health issues.

For growing athletes, the best exercises are those that promote stretching and bone stimulation, like basketball, swimming, or volleyball. The focus should be on activities that encourage full-body extension and improve posture.

A diet to maximize height should be rich in high-quality protein (lean meats, eggs, dairy), calcium (dairy, leafy greens), vitamin D (fatty fish, sunlight), and zinc (nuts, seeds). Adequate intake of these nutrients is vital during the growth years.