Creatine is a popular dietary supplement that is used to increase muscle mass, strength, and performance in athletes and fitness enthusiasts. However, many parents and coaches are concerned about whether it is safe for young athletes, particularly those under the age of 16, to take creatine supplements.
In this article, we will discuss the safety of creatine supplementation for under 16’s, including what creatine is, how it works, and whether it is safe and effective for young athletes.
What is Creatine?
Creatine is a naturally occurring compound found in meat and fish. It is also produced by the body in small amounts in the liver, kidneys, and pancreas. Creatine is stored in muscle cells and provides energy for short bursts of high-intensity exercise, such as weightlifting or sprinting.
Creatine supplements are popular among athletes and fitness enthusiasts because they can increase the amount of creatine stored in the muscles, which can improve performance during high-intensity exercise.
Is Creatine Safe for Under 16’s?
There is limited research on the safety of creatine supplementation in young athletes, but most studies suggest that it is safe when used as directed. The International Society of Sports Nutrition (ISSN) has stated that creatine supplementation in young athletes is safe, as long as the appropriate dosage is used.
However, some experts recommend that young athletes should not take creatine until they have reached puberty and have started to develop muscle mass naturally. This is because creatine supplementation may interfere with the natural development of muscle mass, and there is a risk of overloading the immature kidney and liver systems.
It is also important to note that there are no long-term studies on the safety of creatine supplementation in young athletes. As a result, parents and coaches should be cautious when considering creatine supplements for under 16’s and should consult with a healthcare professional before starting supplementation.
Dosage Recommendations for Under 16’s
If you decide to give your child creatine supplements, it is important to follow the dosage recommendations carefully. The recommended dosage for young athletes is typically lower than that for adults, and it should not exceed 5 grams per day.
It is also important to ensure that your child stays well-hydrated when taking creatine supplements, as dehydration can increase the risk of kidney damage.
Conclusion
Creatine supplementation is a popular choice for athletes and fitness enthusiasts looking to improve their performance, but parents and coaches should be cautious when considering it for under 16’s. While there is limited research on the safety of creatine supplementation in young athletes, most studies suggest that it is safe when used as directed.
If you decide to give your child creatine supplements, it is important to follow the dosage recommendations carefully and ensure that they stay well-hydrated. You should also consult with a healthcare professional before starting supplementation, particularly if your child has any underlying health conditions.
Comments