WALK into any high school weight room today, and you’ll likely hear someone ask, “You on creatine?” Once reserved for elite bodybuilders and professional athletes, creatine has entered the mainstream — and now, many parents and coaches are wondering if it’s safe or even necessary for teens.

The good news? Creatine is one of the most studied and safest supplements available — even for youth athletes. But it’s not magic powder, and it’s certainly not for everyone. Here’s what every parent, coach, and athlete needs to know.

What Is Creatine?

Creatine is a natural compound made in the liver and found in foods like red meat and seafood. It helps fuel short bursts of high-intensity activity — think sprinting, jumping, and lifting.

Supplementing with creatine increases the body’s energy reserves, allowing athletes to train harder, recover faster, and build more strength over time.

Is It Safe for Teen Athletes?

Yes — when used properly, creatine is safe for athletes as young as 15–16 years old who:

- Are in structured training programmes

- Have consistent nutrition and hydration habits  - Are past their early puberty growth spurt

- Have medical or parental clearance

The International Society of Sports Nutrition (ISSN) has stated that creatine is likely safe and may even support performance and recovery in adolescents involved in intense training.

What creatine won’t do is replace hard work, healthy eating, or sleep.

The Benefits — Backed by Science

Research supports creatine for the following benefits in trained youth athletes:

- Improved sprint speed and strength

- Faster recovery between workouts

- Possible neuroprotective effects in contact sports

- Potential reduction in injury rates due to improved training output

In sports like track and field, swimming, football, and soccer — where repeated short bursts matter — creatine can be a useful edge.

How to Take It: Dosing Made Simple

Type: Creatine Monohydrate (skip the fancy stuff)

Loading Phase (optional): 0.3 g/kg/day for 5–7 days

Maintenance Phase: 3–5 g/day with water

Timing: Post-workout or with a carb-rich meal for better absorption

Hydration is critical. Creatine pulls water into the muscle — athletes must drink more fluids daily, especially in hot climates.

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Common Myths — Busted Let’s clear the air:

“Creatine damages your kidneys.”

Not true in healthy individuals with no preexisting kidney disease.

“It causes bloating or water retention.”

A small, temporary increase in water weight is normal — not harmful.

“Only boys or bodybuilders need it.”

Creatine benefits female athletes just as much, especially in power sports.

When It’s Not the Right Choice Creatine isn’t for:

Athletes younger than 15

Those not yet consistent with training, nutrition, and sleep 

Individuals with kidney disorders or metabolic issues 

Anyone looking for a quick fix without effort

Before starting, speak with a sports medicine physician or dietitian — and remember, it’s a supplement, not a substitute for training.

The Takeaway

Creatine isn’t hype — it’s science. But like any tool, it works best when used wisely.

For well-trained youth athletes who are eating right, sleeping well, and pushing to the next level, creatine may be a safe and effective way to support performance and recovery.

Start with education, not peer pressure. And if you’re unsure whether your athlete is ready, book a consult with a sports medicine expert.

• Dr Kent Bazard, sports medicine physician at Empire Sports Medicine, specialises in ensuring athletes reach their peak performance safely. With extensive experience and a passion for sports health, Dr. Bazard provides insights and guidance for athletes of all ages - men and women.