Should You Give Your Student Athlete Creatine?
Creatine is one of the most researched and widely used supplements in the sports and fitness world. While many associate it with bodybuilders or elite athletes, creatine is increasingly being considered for younger athletes, including student athletes. But is it safe? And what are the benefits beyond sports performance?
What Is Creatine?
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise. It is primarily sourced from animal-based foods like red meat and fish, but it can also be supplemented to enhance muscle energy stores. The body also produces creatine in the liver, kidneys, and pancreas.
The Benefits of Creatine for Student Athletes
Many parents wonder if creatine supplementation is safe and beneficial for their student athletes. Here are some of the top benefits:
1. Improved Strength and Power
Creatine helps regenerate ATP (adenosine triphosphate), the body’s primary energy currency, which fuels short bursts of intense activity such as sprinting, jumping, and weightlifting.
This can lead to better overall athletic performance, especially in sports requiring quick, explosive movements like football, soccer, basketball, and wrestling.
2. Enhanced Recovery
Studies show that creatine can reduce muscle cell damage and inflammation, allowing athletes to recover faster between training sessions and competitions.
Faster recovery means reduced injury risk and the ability to train more consistently.
3. Increased Muscle Mass
While creatine doesn’t directly build muscle, it enhances water retention in muscle cells, leading to increased cell volume and a more favorable environment for muscle growth.
This is especially useful for young athletes looking to develop strength safely.
4. Better Hydration and Thermoregulation
Creatine helps muscles retain water, which can improve hydration status.
Proper hydration is critical for athletic performance, especially in endurance sports or high-temperature conditions.
5. Cognitive and Brain Health Benefits
Emerging research suggests that creatine supports brain function by providing energy to neurons, which may help with focus, reaction time, and mental clarity.
Some studies indicate creatine supplementation may reduce the risk of concussions and improve recovery from head injuries.
Is Creatine Safe for Student Athletes?
Creatine is one of the most studied sports supplements, and research consistently shows it is safe when used appropriately. There is no evidence that creatine damages the kidneys or liver in healthy individuals, and it does not cause dehydration or cramping—common myths often associated with it.
However, like any supplement, it should be used responsibly:
Ensure adequate hydration – Creatine draws water into muscle cells, so student athletes should drink plenty of water.
Use a high-quality, third-party tested product – Look for creatine monohydrate from reputable brands.
Follow recommended dosages – A common effective dose is 3-5 grams per day. Some athletes may do a loading phase of 20 grams per day for 5-7 days, but this is not necessary.
Check with a healthcare professional – If your student athlete has any health concerns, it’s always best to consult a doctor or sports nutritionist.
Should Adults Take Creatine?
While creatine is popular among athletes, its benefits extend beyond sports. Research has shown that creatine supplementation can be beneficial for:
Older adults – Helps prevent muscle loss (sarcopenia) and supports strength as we age.
Brain health – May improve cognitive function, reduce mental fatigue, and potentially protect against neurodegenerative diseases like Parkinson’s and Alzheimer’s.
Vegetarians and vegans – Since creatine is primarily found in animal-based foods, those on plant-based diets may have lower natural stores and benefit from supplementation.
High-intensity exercisers – Supports energy production for individuals engaging in strength training, HIIT workouts, and endurance activities.
Creatine is a well-researched, safe, and effective supplement for both student athletes and adults looking to optimize performance, recovery, and even brain health.
If your student athlete is training hard and looking for an edge in performance and recovery, creatine can be a great addition to a balanced diet and proper hydration. However, as with any supplement, it’s essential to use high-quality products and consult with a healthcare provider before starting.
If you have questions about whether creatine is the right choice for your student athlete, I offer a FREE 30 minute consultation to help guide you. Schedule a time with me to discuss your athlete’s unique needs and make an informed decision.
In health,
Dr Jennette Malsbury