Written by Tim Madden Athletic Performance Coach at Athlete’s Edge Albury

Creatine is one of the most studied and widely used supplements in sports. It’s proven to enhance strength, power, and recovery—but is it safe for young athletes? There’s a lot of confusion and misinformation about creatine, so let’s break down the facts to help parents, coaches, and athletes make informed decisions.

What is Creatine?

Creatine is a naturally occurring compound stored in muscle cells. It plays a crucial role in producing adenosine triphosphate (ATP), the body's main energy source for short bursts of intense activity, such as sprinting, jumping, and weightlifting.

While creatine is found in foods like red meat and fish, supplements help increase stored levels in muscles, allowing athletes to perform better during high-intensity training.

How Does Creatine Benefit Young Athletes?

Creatine supplementation can improve athletic performance in several ways:

• Increases Energy & Power Output – Boosts ATP production, leading to better performance in explosive movements.

• Enhances Strength Development – Allows athletes to train harder and lift heavier over time.

• Aids in Faster Recovery – Reduces muscle soreness and inflammation, helping athletes train consistently.

• Supports Muscle Growth – Enhances muscle adaptation when combined with proper training.

• Improves Sprinting & Agility – Helps with quick bursts of energy, crucial for sports like AFL, rugby, soccer, and basketball.

Is Creatine Safe for Young Athletes?

Many people worry about creatine’s safety, but research consistently shows that it is safe when taken correctly. Here’s what you need to know:

✅ No proven long-term negative effects in healthy individuals.
✅ Hydration is key—athletes must drink enough water to maximise benefits.
✅ Not a magic pill—training and nutrition matter most.

Potential Side Effects

Creatine has very few side effects when taken in recommended doses (3-5g per day). Some athletes experience mild water retention, but this is temporary and stored within muscles, not as excess fat or bloating.

Common Myths About Creatine

There are many misconceptions about creatine. Here are the facts:

❌ "Creatine is a steroid." – False. Creatine is a natural compound found in food and the body, not a hormone or performance-enhancing drug.
❌ "Creatine will make you bulky." – False. Muscle growth comes from training and diet, not just creatine.
❌ "Creatine causes kidney damage." – No scientific evidence supports this claim in healthy individuals.
❌ "Only bodybuilders need creatine." – False. Creatine benefits athletes in many sports, from sprinting to team sports.
❌ "Creatine causes bloating." – Only high doses (more than 10g at once) may cause water retention. At 3-5g per day, bloating is rare.

At What Age Can Athletes Start Taking Creatine?

There is no official age restriction, but most research focuses on athletes 16 and older. Younger athletes can benefit from creatine if they:

✔️ Have a consistent training routine
✔️ Eat a nutritionally balanced diet
✔️ Are supervised by a coach or parent

How to Take Creatine for Maximum Results

• Best Form: Creatine monohydrate (most researched and effective)

• Dosage: 3-5g per day

• Timing: Any time of day—consistency is more important than timing

• Mix With: Water, juice, or a protein shake

• Loading Phase? Not necessary—just take 3-5g daily for full saturation within a few weeks

Does Creatine Improve Endurance Performance?

While creatine is best known for improving power and strength, endurance athletes can still benefit in the following ways:

• Improved sprinting ability during endurance events

• Enhanced recovery between high-intensity efforts

• Reduced muscle fatigue over a long season

Will Creatine Cause Weight Gain?

Creatine may cause a small increase in weight due to water retention in the muscles, which helps with performance. However, this is not fat gain, and over time, it can contribute to lean muscle mass if training and diet are aligned.

If an athlete avoids the high-dose "loading phase" (20g per day for 5 days) and simply takes 3-5g daily, water retention is minimal.

What Should Parents and Coaches Know?

If you’re considering creatine for a young athlete, here’s what to keep in mind:

✔️ It’s not a shortcut – Athletes still need proper training and nutrition.
✔️ Education is key – Athletes should understand how to use creatine safely.
✔️ Supervision matters – Ensure correct dosing and hydration.
✔️ Quality control is essential – Look for HASTA Certified or third-party-tested supplements to ensure purity and safety.

Final Thoughts

Creatine is one of the safest and most effective supplements available for young athletes. When used correctly, it can help improve performance, strength, and recovery. However, it’s essential to prioritise proper training, nutrition, and hydration first.

If you’re a parent or coach, focus on educating athletes, choosing high-quality supplements, and ensuring they follow a structured training program.