Dude that’s like a steroid right?
Where do people hear this stuff?
So let’s just cut to the chase with it. Creatine is safe for athletes. There I said it…
Before I go any further let me say that I always steer athletes to go the whole foods route before supplementing. Whole foods are always the way to go. Supplements help, but are not 100% necessary.
There are so many parents out there telling me how dangerous creatine is. Let’s put an end to it mmkay?
Let’s talk creatine.
So What Is It?
- Creatine is a natural amino acid that is commonly found in red meats, but is also produced in small amounts by the liver, kidneys and pancreas.
- Creatine is a fuel source for short duration high intensity activities such as sprints, weight training and “all out” exertion activities where phosphocreatine is converted into ATP
Let me break it down for you……………
Creatine is naturally produced in the body at low levels. Having more creatine is awesome for athletes so because it’s produced at low levels supplementing helps.
But Why Is It Important?
Alright stay with me here it gets tricky…
- When we sprint or do anything “all out” like a max bench press or running the 5-10-5 shuttle we use whats called the phosphagen system.
- The phosphagen system replenishes what’s called ATP
- ATP is the fuel source for muscles during these “all out” activities
- Muscles only have a small amount of ATP in them, but when you have more creatine you have more ATP
Simply put, creatine allows you to do short high intensity “all out” exercises for longer periods of time.
So What Happens When Kids Supplement With Creatine?
- Some kids gain 5-10 lbs quickly. Other kids do not gain any weight, but gain strength. Every individual is different.
- Does it just hold water? Partly yes. Creatine is osmotic meaning that it pulls water into cells. Water is never a bad thing so it’s not a problem as long as you are staying hydrated throughout the day. When athletes supplement with creatine they have to drink tons of water to properly hydrate the body.
- Creatine pulls more water to muscles leading to a larger cell volume while hydrating the cell
- When cells are hydrated, protein synthesis gets sped up which leads to a huge gain in muscle growth and recovery.
So Ben, Is It Safe?
Yes. I believe creatine is safe.
There has been extensive research and testing on creatine and there are no significant findings that it is harmful.
It actually now has been shown to has positive side effects on brain function and bone health too!
As long as you are staying hydrated, creatine is fine for an athlete to supplement with. Now, this is just my suggestion based on my experiences and the research. You ultimately make the decision. I just want to inform you of what I know.
Alright cool, so how much?
- 3-5 g/day
- On Workout Days: Take it pre and post workout with a solid protein or carbohydrate drink.
- On Non Workout Days: Drink it in the morning with your breakfast in water or tea. (Warmer drinks help break it down)
What kind do you recommend?
- I trust anything Advocare because of how tested their products are. They may not be the cheapest, but in the supplement world you get what you pay for.
- Stick with creatine monohydrate.
- Here are 2 that I like:
So my take is that creatine is an awesome supplement that can really help athletes. It’s proven to be safe and it works. On workout days take it before and after and on non workout days drink it right in the morning.
Stay tuned for more!