The Risks and Benefits of Creatine Supplements in Young Athletes

Strategic Insights -

Creatine supplements have become increasingly popular among teenagers and young adults aiming to enhance their athletic performance and promote muscle growth. However, using creatine without proper nutrition education and supervision can lead to misuse and potentially serious side effects, such as stomach cramps. Surveys show that up to 17% of 17-18-year-olds report using creatine, with young men being more likely to use it.

Key Takeaways:

  • Creatine is a popular sports supplement used by many young athletes, but it's not a shortcut to getting fit.
  • The most common form of creatine is monohydrate, which is the most stable and extensively studied form.
  • Numerous studies show that creatine supplementation enhances performance in high-intensity exercises, such as weightlifting and sprinting.
  • Creatine may also lead to increased muscle mass and strength when combined with resistance training.
  • Emerging research suggests that creatine may improve aspects of cognition, specifically memory and attention.
  • Creatine may also help older adults prevent muscle loss and protect against neurological disorders such as Parkinson's and Alzheimer's.
  • A typical diet that includes meat and seafood provides around 2-3 grams of creatine per day, which can fill muscles with creatine.
  • Two common ways to supplement creatine include a one-week loading phase or a gradual approach of taking 3-5 grams per day for 28 days.
  • Short- and long-term creatine supplementation (up to 30 grams per day for five years) is safe and has no ill effects on health when taken at the recommended dose.
  • The most common side effect of creatine is weight gain due to increased water retention in muscles.
  • Only a few studies have investigated the effects of creatine among children and adolescents, but they show that creatine can be safe and effective when used within the recommended dosage.

Sources:

  • [Hough, P. (2010-2022). Creatine supplements: what the research says about how they can help you get in shape. The Conversation Trust (UK) Limited, SyndiGate Media Inc.]
  • [Paul Hough, et al. (2022). Creatine and young people: what are the risks and benefits? The Conversation Trust (UK) Limited, SyndiGate Media Inc.]