Creatine: What Every Teenage Athlete Should Know

Every athlete wants an easy way to enhance their performance, recovery, and muscle mass. There are plenty of online rabbit holes full of tips and tricks for athletic performance, which can certainly become overwhelming. Whether it be regarding workouts, diets, or supplements, plenty of misleading information can be easily accessed by sources spreading this information with the goal of profit. One supplement that is widely advertised and has plenty of contradicting information is creatine. Through extensive research, creatine has been found to be one of the most effective dietary supplements on the market. In addition to improving strength, increasing lean muscle mass, and helping the muscles recover during/after exercise, it is proven to have cognitive and physical benefits. The use of supplemented creatine in adults is shown to have minimal risk of negatively impacting health and safety regardless of personal levels of athleticism. 

With all of this said, why is there so much controversy around the use of supplemented creatine in teenagers? The reality is that the research surrounding this supplement is centered around its use in adults, with almost none regarding teenagers. Because of this lack of knowledge, creatine is not marketed toward people under the age of 18; in fact, most creatine supplements on the market have a warning label deterring youth from consuming it. However, many experts believe that creatine is not only safe for teenage athletes but also significantly beneficial to performance. This line of research is not developed enough to recommend this supplement to people of this age group; however, studies suggest that creatine is well-tolerated, with no serious side effects, and it may even help improve performance in teenage athletes. The only major side effect observed in these studies is weight gain in lean muscle mass, which athletes tend to desire as it may improve their strength and power. It’s important to keep in mind that not everybody will react the same way to this supplement, and some may experience nausea, vomiting, dizziness, and excessive sweating. 

Even though this seems fairly easy, it's crucial to know exactly what you're getting into when you start taking any new supplements. First, it is important to understand what you’re taking and why you're taking it. The human body naturally produces creatine; it can equally be consumed from protein-rich foods. Creatine is then stored in skeletal muscle and turns into a compound of creatine and phosphoric acid, which helps to maintain a steady energy supply to your muscles during exercise by assisting in the production of adenosine triphosphate, an energy source that your cells use. Your muscles' satellite cells, which aid in tissue repair, are activated by creatine. Additionally, it raises anabolic hormones, which support tissue repair and growth. Furthermore, it increases the amount of water in muscle cells, which may promote muscle growth. If these effects seem like they would be beneficial to you, you may want to look into creatine. The next step to starting any kind of supplement is consulting a physician who can help you understand if it is right for you and what your ideal dosage is.

In conclusion, creatine is definitely something to look into for anyone looking for a natural supplement to enhance athletic performance, growth of lean muscle mass, and muscular recovery. Be sure to consult with a physician before trying it out, especially if you are under the age of 18. If taken with caution, it can be incredibly beneficial to teenage athletes. 

Works Cited

“Creatine: What It Does, Benefits, Supplements & Safety.” Cleveland Clinic, https://my.clevelandclinic.org/health/treatments/17674-creatine. Accessed 26 November 2024.

Jagim, Andrew R., et al. “Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review.” National Library of Medicine, 18 November 2018, https://pmc.ncbi.nlm.nih.gov/articles/PMC6279854/#s2. Accessed 24 November 2024.