Your view of creatine for high school athlete

Creatine mono hydrate is not bad at all.. benefits in muscle recovery and strength gains. No real risks other than making sure you are staying hydrated. But really just drink a glass of water every time you’re thirsty.

Now, some “creatines” come packed with caffeine’s and other stimulants to get you jacked for a workout. Some people look for that, but high doses of caffeine may not be the best for your health. I just take a 5mg scoop of creatine mono hydrate once a day.

Obviously, it’s not going to replace a good diet. It’s not some magic wand. It’s still just a supplement to a appropriate diet and lifting plan for whatever your goals are.

Have a 14 year old athlete (mountain biker) who has recently started Creatine. His mom was very hesitant, so I have done a shite ton of research.

No issues whatsoever other than potential dehydration. That being said, everyone should be hydrating at the levels suggested for Creatine.

Importantly for me, because TBI and concussions are a very real issue with the type of riding he does, is that there
Is some great research coming out on the positive preventative effects of Creatine on concussion issues.

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Is it a banned substance for LHSAA? It was back in my day but that was 20+years ago

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No it wasn't lol. Saying they oppose the use of supplements does not mean it is banned. And their is no ped testing by lhsaa at all.

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Make sure to use creatine HCL version.

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why? monohydrate is the one that is most researched and proven to work.

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Lower dose is needed of HCL version. No bloat as well. Absorption is better. It absolutely has advantages over Creatine Monohydrate even if the results are the same

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I think this is mostly hypothetical. I’ve tried both and didn’t notice a difference.

But like 777 said if you can link a study that would be great because I’d consider trying HCL again

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got any studies that back this up? being serious

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I take HCL too. I did a ton of research on the different kinds about a year ago and came to the conclusion it was either “better” or maybe that the less bloating was “better” for me. I honestly don’t remember all the reasons and have long since closed the browser windows to every article I read. I’d be interested to see the studies too to make sure it still makes sense for me, but my 13-year-old has started lifting too, so for him as well. I think most “experts” concluded that the benefits probably weren’t enough to justify the higher cost for most people and to just go with mono. But there may have been more research done since then that has changed stances.

Random advice that really helped me…

When I first started creatine, it gave me some bloating and a bit of diarrhea. I read a random recommendation from one of the early proponents that said to blend it with HOT water.

I started mixing the creatine in about 3oz of hot water to mix it, then added that to an electrolyte beverage and never had an issue again

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No issues whatsoever other than potential dehydration

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More than one certified trainer has advised me to proceed with caution with Creatine BECAUSE of dehydration


Why?
Tight controls are required to ensure deep hydration and mitigate dehydration risk. In particular, teenagers are not regimented with water intake. Dehydration is no joke to one's health.

Why have posters not mention the following?
Dehydration conditions and factors under normal athletic conditions, without creatine -- matters; then add creatine -- matters!

Athlete's propensity for dehydration in non-athletic circumstances, without creatine -- matters

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monohydrate is the one that is most researched and proven to work.

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I remember when monohydrate hit the market in the early 90's. Back then, you were supposed to cycle on and off and we all mixed it with grape juice to try and mimic an insulin spike. Hahaha...good times.