Why this matters
If you coach high school athletes, you are already fielding questions about creatine.
And it makes sense. Parents want safety. Athletes want results.
The evidence in teens is smaller than in adults, but it is clear enough to guide smart decisions.
What the review looked at
A 2018 brief review compiled studies on active adolescents aged roughly 13–18, then set those findings against the extensive adult literature and pediatric clinical use. The goal was simple: what happens to performance, and what do we actually know about safety in this age group?
Bottom line from the evidence base:
- Adolescent performance ⮕ Short interventions showed improvements in repeated sprints, anaerobic power, and some sport skills. Effects on single sprint and CMJ were mixed.
- Adolescent safety ⮕ No adverse events were reported in the youth trials that tracked them.
- Adult safety backdrop ⮕ Trials from weeks to years report stable kidney and liver markers and normal hemodynamics. The most common change is a small increase in scale weight from lean mass and water in muscle.
What coaches can expect
Creatine supports the phosphocreatine system. That means better ATP resynthesis in short, repeated efforts.
Expect the clearest wins in:
- Repeated sprint ability during practice or small-sided games
- Short-burst power tasks and resisted skill drills
- Training quality on high-intensity days
How to dose it
Two simple, evidence-based options work well in practice:
Option A: Load then maintain
- Load: 0.3 g/kg/day for 5–7 days, split in 3–4 servings
- Maintain: 3–5 g/day
Option B: No loading
- Maintain only: 3–5 g/day for 3–4 weeks to reach saturation
Execution tips:
- Take with meals or a carb-containing snack to support uptake.
- Emphasize hydration.
- Use creatine monohydrate that is third-party tested.
Look for the NSF Certified Sport label ⬇
Common questions
Will athletes gain weight?
A small increase is common, driven by intramuscular water and lean mass. Track body mass weekly and pair with performance notes. If a weight class or role requires tight body mass control, plan ahead.
Is creatine only for strength athletes?
No. The clearest benefits in this age group show up in repeated high-intensity efforts, which matter in field and court sports.
Do we need fancy versions?
No. Creatine monohydrate remains the standard. Don't worry about fancy proprietary blends; they're not better.
Key takeaways for coaches and parents
- Short adolescent studies report performance benefits with no adverse events when tracked.
- Adult data over months to years reinforce a strong safety profile under normal conditions.
- Keep it supervised, keep it simple, and keep the main thing the main thing: solid training, nutrition, and sleep.
Reference
Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. 2018. Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review. Frontiers in Nutrition, 5:115. doi:10.3389/fnut.2018.00115.
Educational content only. Not medical advice.
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