What’s creatine?
Is it safe?
Is it effective?
Should I take it?
Creatine is probably one of the most common topics I get questions about. Luckily, you don’t have to rely on my opinion because there has been a lot of research done about creatine’s safety and effectiveness, even in youth athletes.
A little background
The reason creatine was developed as a supplement is because our body uses it as fuel. The creatine phosphate system is a quick and powerful source of energy used during short bursts of activity, such as sprinting, lifting weights, or swinging a golf club really fast. This energy system relies on creatine phosphate that is stored in muscle cells, to rapidly regenerate adenosine triphosphate (ATP), the primary energy source of the body. The more creatine we have, the more source of energy we have. The more energy we have, the harder we can push, and the better the results we can gain.
[Creatine has recently been studied for it’s cognitive benefits as well, but that’s a story for a different day]
Is it safe?
This is question one because taking a supplement that is unsafe is a bad, whether it’s effective or not. Luckily, research has overall stated that creatine is safe and effective. I have included links below to a few article abstracts regarding creatine’s safety and effectiveness.
[Article 1] [Article 2] [Article 3 – youth] [Article 4 – youth]
To summarize the conclusion of these articles, creatine supplementation both safe and effective. The primary consideration is individuals with potentially reduced kidney function. These individuals, regardless of age, should be evaluate extensively before using a creatine supplement. However, all individuals should discuss creatine, and any other supplement, with their physician prior to utilizing.
Is it effective?
If read any of the previous research studies linked in this article you already know the answer to this. Creatine is effective in both adult and youth populations. However, I want you to take a moment to consider WHY it’s effective and WHO it’s effective for.
Remember, as outlined at the beginning of this post, creatine is primarily to supplement quick, powerful bursts of energy. If you are using it, then it should be because you are trying to improve something that utilizes quick, powerful bursts of energy. What sports are like this?
Golf – check! Every full swing is a powerful burst of energy
Tennis – check! Every serve. Every groundstroke. Every overhead. These are all opportunities to hit the
Baseball, lacrosse, basketball, football, almost ALL sports – check!
In addition to considering whether it improves specific sport performance, what about whether it improves something else that aids sports performance. Something like resistance training. If you are lifting weights or performing plyometrics then creatine supplementation can also help you.
In Summary
Creatine is a well-research, safe, and effective supplement for golf, tennis, and many other sports. This includes both adult and youth athletes. As always, consult your physician first, but then comfortably utilize creatine to maximize your performance.
– Dr. Joe Combs