Creatine for Young Athletes: Fueling Performance or Risking Health?

Creatine for Young Athletes: Fueling Performance or Risking Health?

As a healthcare professional with extensive experience in both medicine and fitness, I've frequently been asked by patients and clients about the safety and efficacy of creatine supplementation, which is one of the most popular supplements among athletes. This common query, particularly regarding its suitability for adolescents, warrants closer examination. Let's delve into the science behind creatine and assess its potential benefits and risks for young individuals.

What is Creatine?

Creatine is a naturally occurring compound primarily found in skeletal muscle tissue (95%) and a small amount found in the brain. It is synthesized within the body and can also be obtained from dietary sources like red meat, fish, and cow’s milk. It’s estimated that half of the daily need for creatine is obtained from diet (1lb of uncooked beef and salmon provides approximately 1-2 g of creatine). While creatine supplementation doesn't directly build muscle mass, it plays a crucial role in energy production, particularly during high-intensity exercise.


The potential benefits of creatine supplementation include:

  • Enhanced athletic performance: Creatine can significantly improve performance in short-burst, high-intensity activities like weightlifting, sprinting, and interval training.
  • Faster recovery: By aiding in muscle recovery, creatine can help reduce muscle soreness and fatigue, allowing for more frequent and intense training sessions.
  • Injury prevention: Studies show that creatine users experience significantly less incidence of muscle tightness, muscle strains, and total injuries, compared to athletes who don’t ingest creatine supplements. 
  • Enhanced tolerance to exercise in the heat: Creatine monohydrate has osmotic properties, meaning that it helps retain fluid in the body. Studies show that creatine supplementation increased intracellular water and reduced heart rate, sweat rate, etc. during prolonged exercise in the heat, consequently assisting with hydration and reducing risk of heat-related illness. 
  • Enhanced rehabilitation from injury: Creatine supplementation has been shown to decrease the amount of muscle atrophy associated with immobilization, while promoting greater gains in strength during rehabilitation. 
  • Brain and spinal cord neuroprotection: The risk of concussions when participating in contact sports is an international concern

Although still in its testing phase, creatine has shown to have protective abilities in regard to traumatic brain injury, cerebral ischemia, and spinal cord injury. 

Is Creatine safe for young athletes?

First of all, since creatine is found in high amounts in various sources of food, it is not banned by any sports organization. Additionally, many studies on this topic have concluded that a standard creatine intake has no adverse health effects, even on younger athletes. The International Society of Sports Nutrition states recommend that creatine supplementation in younger athletes should only be considered if the athletes:

  • Are involved in serious/competitive training 
  • Are consuming a well-balanced and performance enhancing diet 
  • Are knowledgeable about appropriate use of creatine
  • Do not exceed recommended dosages. 

It's important to note that creatine supplementation is not a magic solution. While it can enhance athletic performance and muscle recovery, it's not a substitute for a balanced diet and regular exercise. Although considered safe, creatine is not suitable for everyone, and individuals with certain medical conditions (such as kidney disease) should consult with a healthcare professional before starting supplementation.


How much Creatine do I need?

For individuals who eat meat and/or fish, the creatine levels in your muscles are about 60-80% saturated. That means that you need to increase muscle creatine by 20-40%. It's reportedly easier to retain creatine levels if you ingest creatine together with carbohydrate or carbohydrate and protein. To start saturating the muscle creating levels, ingest 5g of creatine monohydrate (approximately 0.3g/kg or 0.66g/lb body weight) four times daily for 5-7 days. After the muscle creatine stores are fully saturated, they can generally be maintained by ingesting 3-5g daily. That being said, if you’re a larger athlete or a vegetarian, you may need 5-10g/day. Please read the supplement label for specific intake instructions. 

Hopefully now you feel more knowledgeable about creatine and its effects on your body. Don’t forget to follow and like us on Facebook and Instagram! If you have any questions, or would like to discuss any other topics, feel free to send your comments or concerns our way!

 

Have Fun, Train Hard, Succeed!

 

Like us on Facebook and Instagram. Become part of the ACTOS community and visit myactos.com for further tips and resources. 

 

Gaspar

 ACTOS, Performance Innovation

 

*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.

 

References

https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement

https://pmc.ncbi.nlm.nih.gov/articles/PMC7922146/#B1-nutrients-13-00664

https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.