The latest nutrition trend that both teenagers and their awaiting mothers are trying to do? Creatine.
Claims on the benefits of filling the supplement Social media supplies And (spoiler!), Some of them are actually supported by a credible science.
Creatine was Was studied extensively and have been used by athletes for years to help enhance muscle mass and performance. But like any supplement, creatine is not regulated by the Food and Drug Administration (FDA) and you cannot be sure what you are buying is safe. And even though there are many studins research, most studies have focused on adults.
So is it safe for teenagers? “Creatine may be safe for adolescents, but it is important to weigh the potential average benefits against risks,” says the registered dietitian RuggedCertified Sports Nutrition Specialist in New York that works with the University of New York Athletic Department. Here’s what to know.
What is creatine?
Creatine is a natural compound in the body made of three amino acids- Arginine, glycine and methionine. It is produced by the liver, the kidneys and the pancreas and are mainly stored in the muscles, helps to produce adenosine (ATP), the cell energy currency of your body. In addition to making creatine, your body absorbs animal -based food sources, especially red meat and fish.
Most people (including adolescents) can maintain their creatine stores through diet, but many athletes use creatine supplementation – most commonly monohydrate creatine – to help improve performance in certain types of exercise and training.
“Creatine, one of the most studied work aids, increases phosphocreatine stores in skeletal muscles, improving ATP production during high intensity exercises such as sprints and weight lifting,” he explains, ” Laura Goldberg, MDSpecialist Pediatric Athletic Medicine in University Hospitals and Clinical Assistant Professor of Pediatrics at Case Western Reserve University School of Medicine in Cleveland, Oh. “Studies show that filling creatine enhances the mass of skeletal muscles, strength and strength and muscle endurance.”
Why does my teenager want to get creatine?
“The most common reason teenagers want to get creatine is to increase muscle strength and size,” says Stephens. “Research shows that when used correctly and in combination with consistent training of resistance, creatine can lead to six to ten percent improvement in lifting the force over a five -week period.” This means that an athlete who is able to press 100 pounds could, in theory, be able to increase this load to 110 pounds.
Creatine filling can also give athletes a efficiency In “high -intensity” sports that require rapid eruptions of power, such as football or sprints, and can play a role in faster muscle pain recovery after intense training. (There is nothing proven benefit for taking creatine when it comes to endurance sports such as running or swimming.)
But the investigation Supporting these benefits has mainly focused on adults and supplements may have different risks on the development of adolescent bodies.
“While some studies have reported benefits, it is important to note that most have small sizes sample sizes recent criticism From over 9,000 articles of magazines on the filling of creatine to adolescents aged 11 to 18 years, which found that the overall quality of the existing research was poor and lacking steady findings.
A growing trend
Creatine use was usually more common in male athletes, such as bodybuilders and players. And in teenagers, the use of creatine seems to be still most common in boys than girls.
The most recent Michigan University Monitoring of the future The report, which investigates the use of substances in 25,000 US Secondary Education students each year, found that the use of creatine increased during the five -year period after the pandemic.
In this year’s survey, 13 % of twelfth students reported that using creatine in the last 12 months. 11.7 percent of the tenths of graders. and 4.6 percent of eighth graders. The authors of the study assume that this increase may be due to an increase in the physical condition and weightlifting that occurred during the social removal of the pandemic.
Creatine use was more common in boys in all age groups with 22 % of twelfth -class boys who used creatine compared to 4 % of girls. and 19 % of the boys of the tenth grade against 3.6 % of girls.
This sex gap can be less intense among competitive athletes. In a global study of elite teenage athletes72 % of males and 28 % of females reported that they used creatine to enhance sports performance.
Dr. Goldberg highlights the need for more research in both adolescents and female athletes-and marks the potential benefits for menopausal women who are more prone to the loss of muscle mass as they grow older. “The more we study creatine, the more we learn that it can have medical benefits and health beyond athletes.”
Is creatine safe for teenagers?
Creatine can be safe for adolescent athletes, especially those involved in sports or power sports, but there are many reasons to skip it.
“For extremely active teenagers who already train hard, eat well and get quality sleep. Creatine can provide a moderate efficiency boost,” says Stephens. “But for most teenagers, it is more valuable to focus first on the foundations: nutrition, sleep, exercise and recovery.”
There is a reason to keep in terms of mentality, adds: “It is important for a teenager to know what their body is capable before adding a supplement. ”
The American Academy of Pediatrics (AAP) does not recommend The use of supplements that enhance performance for those under the age of 18 refer to the lack of research that shows benefits to younger athletes and the lack of FDA regulation.
“An important concern for creatine – and all dietary supplements – is quality control,” says Stephens. “Supplements are not regulated by the FDA in the same way that prescription drugs are. As a result, some products may contain non -announced ingredients or may not match those mentioned on the label.” Infection is also a risk.
It is also important to know possible side effects of using creatine, including temporary weight gain (often 1 to 3 kg in adolescents) and know that it is not recommended for anyone with an existing kidney condition.
How to take creatine safely
Is your teenage plan to try creatine? Here’s how to help them stay safe.
Talk to your teenager. “If your teenager asks about creatine, use it as an opportunity to have a broader discussion on feeding, training and general health,” says Stephens. Ask for help from a healthcare professional if you have concerns about a food or exercise disorder or your teenager’s mental health.
Consult your teenager’s health care provider. It is always a good idea to check in with your teenager’s health care provider before they start taking any supplement. The typical recommended dose of monohydrate creatine is generally 3 to 5 grams a day, says Dr. Goldberg. Taking it with carbohydrates and/or protein can help increase absorption.
Include nutritional sources of creatine. Healthy sources of creatine, Stephens says, includes red meat such as beef or lamb, pork, poultry and fish (especially herring, salmon and tuna).
Choose products “examined by third parties”. Both experts recommend the choice of a product tested by an independent third party – which means that a company different from the manufacturer has evaluated it. Reliable companies looking for product label includes USP; Informed sport; NSF certified for sport. Examples of tested third -party trademarks include Rigid; Bulk; Klean athlete.
Select “Monohydrate Creatine”. This is the most studied type of creatine supplement.
Skip the “loading phase”. While some adults start with an initial higher dose of “loading phase” of creatine to create creatine stores, both experts say it is not necessary for teenagers.
Take a break. Stephens suggests cycling from creatine every few months to reassess if supplementing still seems necessary. And they continue to emphasize the important role of proper hydration, sleep and healthy eating.
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