Creatine Use Among Young Athletes: Separating Fact from Fiction

Creatine is one of the most widely used sports supplements across the world, with a growing number of teenagers and young adults reporting its use in hopes of boosting strength, enhancing athletic performance, and promoting muscle growth. A notable 72% of male athletes aged 17-18 report using creatine, with use being more common among athletes, especially young men. While creatine is generally considered safe for young people, it's essential to recognize that it's no shortcut to getting fit. Exercising, eating properly, and prioritizing sleep are fundamental for achieving strength and improving athletic performance.

Key Takeaways:

• Creatine is a natural compound stored within muscle, with 95% obtained from eating meat and seafood. A typical diet provides around 1-2 grams of creatine per day, which keeps the muscles around 60-80% full of creatine.
• Studies show that creatine supplementation enhances performance in high-intensity exercises requiring strength and power, such as strength training and sprinting, and may lead to more muscle growth when combined with resistance training.
• Creatine's benefits extend beyond the gym, with emerging research suggesting that it may improve aspects of cognitive function, specifically memory and attention.
• The recommended daily dosage of creatine is 3-5g, with a typical loading phase involving 0.3 grams of creatine per kilogram of body weight taken four times a day.
• Creatine is generally considered safe, with the most common side-effect being weight gain due to increased water retention in muscles. This extra water remains only as long as the supplement is taken.
• Although creatine appears to be safe for young people, excessive dosage or improper nutrition education and supervision may lead to adverse effects such as stomach cramps.
• Sports nutritionists recommend a food-first approach, focusing on maximizing diet quality before recommending supplements like creatine.
• Consistent exercise, a balanced diet, and adequate sleep contribute significantly to improvements in strength, power, and endurance, making supplements like creatine less necessary.

Statistics:

• 72% of male athletes aged 17-18 report using creatine.
• A typical diet provides around 1-2 grams of creatine per day.
• Creatine supplementation can lead to more muscle growth when combined with resistance training.
• The recommended daily dosage of creatine is 3-5g.
• Up to 30g of creatine a day for five years has been shown to be safe and have no ill effects on health.
• Weight gain due to increased water retention in muscles is the most common side-effect of creatine.

Sources:

• The Conversation -- UK -- By Paul Hough, Lecturer Sport & Exercise Physiology, University of Westminster
• Should young people take creatine? -- https://theconversation.com/should-young-people-take-creatine-267365